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Oat Milk May Help You Sleep Better (and Other Surprising Facts About the Dairy Alternative)

It's also a low-cholesterol beverage.


In recent years oat milk has taken the supermarket by storm. This dairy substitute is a fan favorite among lactose intolerant and cholesterol-concerned consumers alike, and recently, its popularity has spread to the general public, too. So, what makes oat milk such a good swap? For one thing, many shoppers prefer the creamy, oat-y flavor to the flavor of regular milk, especially if their breakfast beverage of choice is tea or a matcha latte. For another, this dairy alternative has some surprising health benefits, according to several studies. Below, learn more about the benefits of the drink and enjoy a few oat-milk inspired recipes.

Oat milk contains vitamin B12.

A cup of oat milk can provide about 50 percent of the recommended daily intake of vitamin B12, which is essential for warding off sadness. In fact, according to a study published in the Journal of Affective Disorders, having adequate levels of the nutrient supports healthy brain function and can reduce your risk of blue moods.

It may help ease stress.

Kicking back with an oat–spiked drink may help dial down stress. According to, oats are high in fiber, which helps reduce blood sugar spikes and thereby keeps your mood and energy levels more even. Plus, the milk is rich in two powerful compounds (beta-glucans and saponins) that trigger the production of GABA, a neurotransmitter that quiets an overactive brain.

It may improve sleep.

Oat milk also contains tryptophan, a nutrient that our brains convert into serotonin and melatonin, both of which help us fall asleep and stay asleep. (Regular whole milk is also high in tryptophan, and a 2020 study found that drinking milk may help with sleep, too).

Oat Milk Beverages To Sample

If you’re looking to expand your palette with oat milk, try these tasty, soothing recipes. And if you don’t have time to create a drink on your own, we recommend Pop & Bottle Oat Milk Lattes (available at Walmart). These tasty cold brews are made with organic oat and coconut milk, unrefined sugars, and collagen to boot.

Cinnamon Espresso Sipper

Ingredients (Serves 2):

  • 1 cup oat milk
  • 2 teaspoons honey
  • ⅛ teaspoon cinnamon
  • ½ cup chilled espresso


Whisk milk, honey, and cinnamon; pour into 2 ice-filled mugs. Add espresso.

Brown Sugar Black Tea Latte

Ingredients (Serves 2):

  • 2 black tea bags
  • 1 teaspoon cardamom
  • 3 whole cloves
  • 2 teaspoon brown sugar
  • ½ cup oat milk


Add first 4 ingredients and 2 cups water to a pot; bring to a boil. Remove from heat; steep 10 minutes. Let cool. Strain mixture into 2 ice-filled mugs; top with milk.

Vanilla Matcha Magic

Ingredients (Serves 2):

  • 1 tablespoon matcha powder
  • ½ cup oat milk
  • 1 tablespoon agave syrup
  • ½ teaspoon vanilla extract


Stir together matcha powder and 1 tablespoon hot water. In 2 ice-filled glasses, combine matcha mixture, milk, agave, and vanilla.

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