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What Is A2 Milk? Benefits and How It Compares to A1

By Joe Boland

September 17, 2024

The debate between A1 and A2 milk (more formally known as A2/A2 milk or milk protein) has gained attention as people become more conscious of how different proteins in milk may affect digestion and overall health. Understanding the difference between these two types of milk and their potential health benefits is essential for making informed dietary choices.

This article will explore what A2 milk is, the key differences between A1 and A2 milk, the potential benefits of A2 milk, and how supplements featuring A2 milk can contribute to your wellness.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

What Is A2 Milk?

A2 milk refers to cow's milk that contains only the A2 beta-casein protein, rather than both A1 and A2 beta-casein proteins. Most milk on the market contains both proteins, but some research suggests that A2 protein may be easier to digest for certain individuals. Of course, both are dairy, so if you are sensitive to dairy in any way, you will want to be mindful of that.

The A2 protein is a type of casein, a family of proteins that make up around 80 percent of the total protein in milk. Historically, cows primarily produced A2 beta-casein, but a genetic mutation introduced the A1 protein into dairy herds.

Farmers now breed cows specifically to produce milk containing only the A2 protein, catering to consumers who seek milk that may be gentler on the digestive system.

A1 vs. A2 Milk

The primary difference between A1 and A2 milk lies in the structure of the beta-casein proteins. A1 milk contains the A1 beta-casein protein, which differs from A2 protein by one amino acid.

While seemingly minor, for some people, this small difference can affect how the body processes the protein during digestion.

When A1 protein is digested, it releases a peptide known as beta-casomorphin-7 (BCM-7). Some research has suggested that BCM-7 may potentially cause digestive discomfort in some people, particularly those who are sensitive to milk but do not have lactose intolerance.

In contrast, A2 protein does not produce BCM-7 during digestion, making A2 milk a potentially more gut-friendly option.

While more studies need to be conducted, several studies suggest that individuals who experience discomfort after consuming regular milk may feel better when switching to A2 milk. One study even found that participants who drank A2 milk experienced significantly less occasional bloating, gas and abdominal discomfort compared to those who consumed A1 milk.

Benefits of A2 Milk

1. Easier on digestion for some people

A key benefit of A2 milk is that it may be easier for some people to digest, especially those who have trouble with regular milk but aren't lactose intolerant. Research has shown that A2 milk can help reduce symptoms like occasional bloating and gas, making it a potential solution for those with sensitivities to A1.

2. Potential cardiovascular benefits

There is emerging evidence suggesting that BCM-7 from A1 milk may have negative impacts on the cardiovascular system. Although research is still ongoing, some studies indicate that A2 milk, which doesn’t produce BCM-7, could be a better alternative for supporting cardiovascular health.

3. Support for gut health

A2 milk might contribute to overall gut health by being more compatible with the digestive system. Research into A2 milk and gut microbiota is ongoing, but some of the current findings suggest that it may be less likely to disrupt digestion.

4. Features some key nutrients, including protein

A2/A2 milk features an impressive nutrient profile, like regular dairy milk. One cup (240 mL) of 2 percent reduced-fat A2 milk, for example, contains 120 calories. Macronutrients are 12 grams of carbohydrates, 5 grams of total fat (3 grams of saturated fat) and 8 grams of protein.

For the vitamins and minerals, one cup of A2/A2 milk contains roughly 25 percent Daily Value (DV) of calcium, 12 percent DV of vitamin A and vitamin D, and 8 percent DV of potassium.

Supplements Featuring A2/A2 Milk Protein

Beyond regular milk consumption, A2/A2 milk protein is increasingly being used in dietary supplements, especially for those looking to add high-quality protein to their diets without the potential digestive discomfort that A1 protein might cause for some people.

These supplements can come in the form of protein powders, snack bars or beverages, catering to individuals with active lifestyles or specific health goals.

A2/A2 milk protein supplements provide the same nutritional benefits as traditional milk, such as calcium, potassium and vitamin D, while offering the advantage of easier digestion for some individuals. Consumers seeking to avoid the side effects of A1 milk often turn to these supplements as a reliable and convenient source of protein.

For instance, Ancient Nutrition’s Whey Protein (available in vanilla bean, milk chocolate and chocolate peanut butter) uses organic regenerative A2/A2 milk protein sourced from cows bred to eliminate A1 protein, making it easier to digest and packed with essential nutrients.

This Whey Protein formula exclusively uses grass-fed whey and organic regenerative A2/A2 milk protein, so you can get the benefits of whey protein and milk in an easy-to-digest way. It also contains eggshell membrane collagen, and combined, this formula provides the following benefits:

• 23g of protein per scoop

• Made with organic regenerative A2/A2 nonfat milk protein

• Builds strength†

• Increases lean muscle mass

• Supports recovery after exercise†

• Supports healthy joints†

• Helps reduce joint discomfort†

• Promotes satiety†

• Supports healthy body composition†*

• Helps improve joint recovery†

• Helps promote healthy joint mobility†

• Improves skin appearance and skin health†

• Reduces appearance of crow’s feet after four weeks†

• Promotes healthy skin†

• Supports healthy hair growth

*In addition to a healthy diet and lifestyle, including regular exercise.

Conclusion

A2 milk is a unique type of cow’s milk that contains only the A2 beta-casein protein, potentially making it a better choice for some individuals who may be sensitive to regular milk.

With research suggesting that A2 milk may be easier on digestion and less likely to cause digestive discomfort for some, it is becoming a popular alternative for those looking to improve their overall health.

As A2 milk finds its way into more supplements and food products — such as Ancient Nutrition’s Whey Protein — it offers a promising solution for people who want the benefits of dairy without the digestive discomfort associated with A1 protein.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.