U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Cheese, cheddar and typical hard cheeses. Concentrates protein and calcium together with sodium and saturated fat; aged cheese is nearly lactose-free. fdc.nal.usda.gov
Dehghan, M., Mente, A., Rangarajan, S., et al. (2018). Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. The Lancet, 392(10161), 2288-2297. Higher dairy intake, including whole-fat, tracked lower mortality and major cardiovascular events. 10.1016/S0140-6736(18)31812-9
Astrup, A., Magkos, F., Bier, D. M., et al. (2020). Saturated fats and health: a reassessment and proposal for food-based recommendations: JACC state-of-the-art review. Journal of the American College of Cardiology, 76(7), 844-857. Argues saturated fat's health effect depends on the whole food matrix, with fermented dairy and cheese neutral-to-favorable for cardiovascular risk. 10.1016/j.jacc.2020.05.077
National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12 — Fact Sheet for Health Professionals. Fact sheet (updated July 2, 2025; Wayback snapshot 20 September 2026): multivitamin/mineral supplements typically contain 5 to 25 mcg B12, B-complex products 50 to 500 mcg, B12-only supplements typically 500 to 1,000 mcg; absorption is only about 2% at 500 mcg and 1.3% at 1,000 mcg; a 2018 Cochrane review of 3 RCTs (153 participants) compared very high oral doses (1,000-2,000 mcg) with intramuscular B12; high oral doses (e.g. 1,000 mcg/day) might be equally effective in Crohn's disease and appear as effective as hydroxocobalamin injections after Roux-en-Y bypass. These are product contents and trial doses; the sheet gives no recommended daily supplement range (fact sheet). ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional
Vermeer, C. (2012). Vitamin K: the effect on health beyond coagulation - an overview. Food & Nutrition Research, 56, 5329. Cheese/curd K2 is from lactic-acid bacteria (mainly MK-8 and MK-9) and propionic-acid bacteria (mainly MK-10). MK-7 is almost exclusively Bacillus subtilis natto; MK-4 is from animal tissue (menadione conversion), not cheese lactic fermentation. 10.3402/fnr.v56i0.5329
National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin D — Fact Sheet for Health Professionals. Fact sheet (updated June 27, 2025; Wayback snapshot 20 September 2026): 25(OH)D below 30 nmol/L (12 ng/mL) is associated with deficiency, 30 to below 50 nmol/L is generally considered inadequate, 50 nmol/L (20 ng/mL) or more is sufficient for most people, and above 125 nmol/L (50 ng/mL) can be associated with adverse effects; RDA 600 IU (15 mcg) to age 70 and 800 IU (20 mcg) above 70; adult UL 4,000 IU (100 mcg); older people and people with darker skin (more melanin) make less vitamin D from sunlight (fact sheet). ods.od.nih.gov/factsheets/VitaminD-HealthProfessional
Mattar, R., de Campos Mazo, D. F., & Carrilho, F. J. (2012). Lactose intolerance: diagnosis, genetic, and clinical factors. Clinical and Experimental Gastroenterology, 5, 113-121. Fermented and aged dairy are far lower in lactose and often tolerated by lactase-nonpersistent people. 10.2147/CEG.S32368
U.S. Food and Drug Administration. (2024). People at Risk of Foodborne Illness: Listeria and unpasteurized soft cheeses. Advises pregnant people to avoid soft cheeses made from unpasteurized milk. www.fda.gov/food/people-risk-foodborne-illness