Rethinking Dairy Using the Dairy Matrix

How the Dairy Matrix Shapes the Power of Dairy

• The dairy matrix refers to how nutrients in milk, cheese and yogurt work together in the body.
• This structure helps explain dairy’s surprising health benefits, even at all fat levels.
• It is not just what is in dairy but how it is naturally packaged that makes the difference.

Wait … there’s a matrix in your milk?

Let’s be honest: when you hear the word “matrix,” you probably think of Keanu Reeves in a long black coat dodging bullets in slow motion. But what if we told you there’s another kind of matrix – not in a sci-fi dystopia, but right there in your fridge?

This one’s not about bending reality, but about better understanding it. Specifically, how the foods we eat really work in our bodies.

Welcome to the dairy matrix.

It might sound high-tech, but it’s a natural part of everyday foods like milk, cheese and yogurt. And according to emerging science, this structure may help explain why dairy foods – including full-fat versions – often deliver surprising health benefits.

So, what exactly is the dairy matrix? And why is it changing how we think about food?

Let’s dive in with help from three National Dairy Council experts who’ve spent years exploring this idea from the inside out:

• Dr. Chris Cifelli, Senior Vice President, Nutrition Research
• Sally Cummins, Senior Vice President, Nutrition Affairs
• Dr. Allison Unger, Senior Director, Scientific Affairs

What Is The Dairy Matrix?

Simply put, the dairy matrix is the natural structure of dairy foods – how nutrients like calcium, protein, fat, vitamins and even beneficial bacteria interact with one another.

This idea expands on the traditional “nutrition label” approach, where foods are judged only by individual ingredients like fat, sugar or sodium. Scientists now know it’s not just what’s in the food – but how those nutrients are packaged– that impacts how they’re absorbed and how they affect the body.

“The thinking used to be very reductionist,” says Cummins, a registered dietitian. “Limit fat. Limit sodium. Focus on individual nutrients.”

Now?

“We’re at this stage of understanding the matrix,” she explains. “It’s not just the food, but within the food – nutrients, bioactive compounds and structure. There’s something magical that happens in that interaction.”

Let’s explore some analogies to help clarify:

• A symphony, where each instrument brings something unique, but the harmony creates something richer
• A building, where beams and nails come together to create a livable space
• A mosaic, where tiny pieces form a beautiful picture when viewed as a whole

That’s the power of the dairy matrix. The sum is greater than the parts.

Science-Backed, Not Just Trendy

The concept of the more general food matrix emerged in the late 1990s, when researchers noticed that the way a food is structured can change how its nutrients are digested and used by the body.

“When it comes to dairy, looking at the whole food matrix – how fats and nutrients are naturally bundled together – may help explain why dairy foods at all fat levels often have neutral or even positive effects on heart health,” says Unger.

Translation: dairy doesn’t always behave the way we expect based on saturated fat or sodium alone.

For example, full-fat yogurt may support heart health. Cheese, sometimes criticized for its fat content, can still fit into a healthy dietary pattern. And milk – even full-fat varieties – often shows neutral or beneficial effects on weight and cholesterol in studies.

“There are over 400 fatty acids in dairy fat,” adds Cummins. “Each one has different properties, and they interact in complex ways.”

Those interactions are where the matrix magic happens.

How Processing Impacts the Dairy Matrix

While the matrix is naturally occurring, how dairy is processed can influence its structure and potentially its health impact. Techniques like pasteurization and homogenization are important for safety and consistency, but they can subtly alter how nutrients are delivered and digested.

For example, homogenization breaks fat globules into smaller droplets, which may affect how fats are metabolized. On the other hand, fermentation or aging, like in yogurt or hard cheeses, can enhance the matrix by supporting beneficial microbes and increasing bioavailability of certain nutrients.

Understanding these differences helps explain why dairy foods, even when processed in different ways, can still offer functional benefits, especially when that processing works with, not against, the matrix.

How the Dairy Matrix Supports Every Stage of Life

The dairy matrix matters across the lifespan, even before birth.

From pregnancy through early childhood – what scientists call the first 1,000 days of life – the structure of dairy foods helps deliver essential nutrients for growth, brain development and immune function.

“The matrix is especially relevant in these years,” Unger says. “It’s not just about the amount of nutrients – it’s how they work together to nourish brain development.”

As we age, dairy foods can support muscle maintenance, hydration and gut health, especially fermented options like yogurt and kefir. Even people with lactose intolerance can often tolerate these foods.

“There’s so much flexibility within the dairy group to meet individual needs,” Unger said. “Someone with lactose intolerance might choose yogurt, which is lower in lactose and contains beneficial microbes. Hard cheeses are also a great option. For kids in sports, chocolate milk provides a balance of protein, carbs and electrolytes.

“Dairy’s variety is exciting. It allows people to personalize their choices while still getting key nutrients.”

Rethinking Fat Through the Lens of the Dairy Matrix

Many of us were raised to believe that fat – especially saturated fat – was bad for our health. But that’s changing.

“The idea that saturated fat raises LDL cholesterol and causes heart disease is only about 75 years old,” Cifelli said. “That’s young in scientific terms, so if you’re looking at the science objectively, we’re always learning and looking forward.”

Today, many wonder if dairy contains good fats. And the answer is yes, but it depends on its form. Scientists now understand that the effects of fat depend on the food it comes in – not just the fat itself. Saturated fat in dairy products like cheese can behave differently than the same amount of fat in a processed snack.

“Nutrition science is unique in that it blends two approaches: reductionism and holism,” Cifelli said. “We need the reductionist view to identify essential nutrients like iodine or vitamin A and understand their specific effects. But we also need to consider foods as they’re consumed in a matrix. Over the last 20 to 25 years, these two schools of thought have started to converge.”

Helping Cut Through the Noise

If you haven’t heard of the dairy matrix yet, you’re not alone. Even in the scientific community, it’s still gaining ground.

“There’s growing curiosity and excitement,” says Unger. “But also a lot of work to do in translating this concept for others.”

That’s especially true in a time of endless wellness advice on social media.

“Our job as scientists is to help families make healthier choices,” Cifelli says. “Even as they’re being bombarded with conflicting messages.”

Adds Unger, “The challenge is to simplify the message without losing the context. We want people to feel empowered – not confused.”

And while this conversation starts with dairy, it has broader implications. The food matrix concept applies to other whole foods too – eggs, nuts, fruits, vegetables.

The lesson?

Context matters.

“We’re realizing it’s not just about isolated nutrients,” says Cifelli. “It’s about how all the components interact. That insight is reshaping how we define a healthy diet.”

And as consumers embrace a “food as medicine” mindset – focusing on areas such as gut health, mental wellness, energy and more – dairy is there to meet their needs, offering products that deliver function without losing tradition.

This is why – at its core – the dairy matrix is about seeing food not just as a list of nutrients, but as a living, breathing system, one that interacts with our bodies in complex and powerful ways. It’s a reminder that nutrition science is evolving, and so should the way we think about what we eat.

So, What Does It All Mean For You?

It means you can relax.

Whether you’re a parent shopping for growing kids, someone trying to support muscle and bone health as you age or just trying to make sense of TikTok trends and wellness claims, the dairy matrix offers a refreshing and realistic perspective. Healthy eating doesn’t have to be about extremes.

Whole milk? Cheese? Yogurt?

If you love them, go for it. They all can fit a healthy lifestyle.

“For me, the dairy matrix is fascinating because it’s starting to shed light on why we’re seeing these unexpected, positive benefits from dairy foods, specifically whole milk dairy foods,” Cummins says. “When you’re making a lifestyle change, you want to be encouraged and optimistic – not feel like it’s going to be no fun.

“The dairy matrix gives people more permission to build healthy diets that they can enjoy.”