What Vitamins Are Found in Milk?

January 11, 2026 •

4 min read

Milk contains almost every single nutrient your body needs and is an excellent source of vitamins and minerals. This complex nutritional profile includes essential vitamins that support bone health, energy metabolism, and immune function. Understanding what vitamins are found in milk can help you leverage this beverage for optimal health.

Quick Summary

Milk provides essential vitamins such as B12, riboflavin (B2), and fat-soluble vitamins A and D, with many varieties fortified for additional nutritional benefits. The vitamin content can vary depending on processing and fat level, but milk remains a source of key micronutrients.

Key Points

Rich in B-Vitamins: Milk is an excellent source of water-soluble vitamins B12 and riboflavin (B2), essential for energy metabolism and nerve health.
Fat-Soluble Vitamins: Milk contains fat-soluble vitamins A, D, E, and K, with concentrations depending on the milk's fat content.
Fortification is Key: Most reduced-fat and skim milks are fortified with vitamins A and D to replace what is lost during the fat removal process.
Vital for Bone Health: The combination of fortified vitamin D and naturally occurring calcium is critical for strong bones and preventing conditions like rickets and osteoporosis.
Nutrient-Dense Beverage: Despite processing, milk remains a nutrient-dense beverage, providing a wide array of vitamins and minerals necessary for growth and overall health.
Content Varies: The exact vitamin content can vary based on factors like the cow's diet, processing methods, and fortification.
Different for Fat Levels: While B-vitamin levels are stable, fat-soluble vitamin levels (A, D, E, K) differ significantly between whole, low-fat, and skim milk.

Fat-Soluble Vitamins in Milk

Fat-soluble vitamins are absorbed by the body with the help of fat and are stored in fatty tissues and the liver. Consequently, the levels of these vitamins tend to be higher in whole milk and lower in reduced-fat or skim versions.

Vitamin A: This vitamin is crucial for healthy vision, immune function, and cell growth. Whole milk is a good source of naturally occurring vitamin A. Since vitamin A is found in the fat portion, most reduced-fat and skim milk varieties are fortified to restore nutritional content.
Vitamin D: Milk naturally contains only small amounts of vitamin D. To combat deficiencies like rickets, most milk in the United States and other countries is fortified with vitamin D. This added vitamin D is essential for calcium absorption and promoting bone health.
Vitamin E: Milk contains small amounts of vitamin E, an antioxidant that helps protect cells from damage. It is not considered a major dietary source of this vitamin.
Vitamin K: Specifically, milk contains vitamin K2, which is linked to bone and cardiovascular health. The vitamin K2 content in dairy is directly related to the fat content, with full-fat versions containing significantly more than lower-fat options.

Water-Soluble B-Vitamins in Milk

Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body and must be consumed regularly. Milk is a particularly good source of several important B-vitamins.

Riboflavin (Vitamin B2): Milk is one of the best dietary sources of riboflavin, which is vital for energy production and metabolism. A single glass can provide a significant portion of an adult's daily requirement.
Vitamin B12 (Cobalamin): Found exclusively in animal products, milk is a rich source of vitamin B12, which is essential for nerve function and red blood cell formation. Milk is considered a major source of this nutrient, especially for vegetarians.
Pantothenic Acid (Vitamin B5): This B-vitamin is necessary for normal mental performance and energy metabolism.
Niacin (Vitamin B3): Milk contains smaller amounts of niacin, which aids in energy release from food.
Thiamin (Vitamin B1): Also present in milk, thiamin plays a role in energy metabolism.
Vitamin B6: Milk contains some vitamin B6, which supports cellular function.

Natural vs. Fortified Milk Vitamins

It is important to distinguish between the vitamins naturally present in milk and those added during processing. Fortification plays a significant role in ensuring key nutrients are available, particularly in low-fat milk varieties where fat-soluble vitamins would otherwise be removed.

Whole Milk: Contains natural levels of fat-soluble vitamins A, D, E, and K, along with the full suite of water-soluble B-vitamins.
Reduced-Fat/Skim Milk: Has significantly lower natural levels of fat-soluble vitamins due to fat removal but retains its water-soluble B-vitamins. These milks are almost always fortified with vitamins A and D to compensate.

Comparison of Vitamins in Different Milk Types


Nutrient	Whole Milk (approximate per cup)	Reduced-Fat (2%) Milk (approximate per cup)	Skim Milk (approximate per cup)	Notes
Vitamin A	Present naturally	Fortified to restore levels	Fortified to restore levels	A fat-soluble vitamin, naturally higher in whole milk.
Vitamin D	Often fortified	Often fortified	Often fortified	A fat-soluble vitamin, added to most commercial milk.
Vitamin B12	20% of DV per 100g	Similar levels	Similar levels	A water-soluble vitamin, stable across fat levels.
Riboflavin (B2)	14% of DV per 100g	Similar levels	Similar levels	A water-soluble vitamin, stable across fat levels.
Vitamin K	Naturally present	Lower due to fat reduction	Very low due to fat removal	A fat-soluble vitamin tied to fat content.

The Impact of Fortification

Milk fortification has a long and successful history, particularly concerning public health initiatives. The addition of vitamin D to milk, which began in the 1930s, played a significant role in eradicating rickets. Today, fortification continues to ensure that milk products, especially low-fat options, remain a reliable source of essential nutrients.

For consumers, this means that even skim milk, with its lower fat content and calories, can still offer the bone-building benefits associated with vitamin D and calcium. However, it is crucial to remember that fortification levels can vary by brand and location, so checking nutrition labels is always a good practice. The strategic fortification of milk, especially when combined with its naturally occurring nutritional profile, solidifies its status as a nutrient-rich beverage.

Conclusion

Milk is a nutritional powerhouse containing both fat-soluble and water-soluble vitamins critical for health. Its fat-soluble vitamins, like A, D, E, and K, are more concentrated in whole milk but are commonly added back to lower-fat options through fortification. The impressive array of water-soluble B-vitamins, including B12 and riboflavin, is naturally stable across all milk fat levels. This combination of natural nutrients and beneficial fortification makes milk a simple and effective way to consume essential vitamins, supporting everything from bone density and energy production to nervous system function. By understanding the vitamins found in milk, you can appreciate its comprehensive role in a balanced diet.

Learn more about milk's nutritional benefits from the U.S. Dairy Council, a leading authority on dairy nutrition. U.S. Dairy: Milk's Nutrients

Frequently Asked Questions

Yes, skim milk retains its water-soluble vitamins like B12 and riboflavin. It is also typically fortified with vitamins A and D to compensate for the fat-soluble vitamins removed with the milk fat.

While milk contains very small, natural amounts of vitamin D, most commercial milk is fortified with additional vitamin D to ensure adequate intake. This practice became widespread in the 1930s to help combat rickets.

Whole milk has the highest natural concentration of vitamin A because it is a fat-soluble vitamin. Reduced-fat and skim milks have vitamin A added through fortification.

Vitamin D is crucial in milk because it helps the body absorb the milk's calcium more effectively. This synergy supports strong bones and is a key reason for the widespread fortification of milk.

Yes, milk is a reliable and rich source of vitamin B12. This is particularly important for vegetarians, as B12 is predominantly found in animal products.

Pasteurization has a minimal effect on milk's vitamin content, especially fat-soluble vitamins and riboflavin. While some slight losses of water-soluble vitamins like B12 can occur, they are generally not considered nutritionally significant.

The main difference is in the fat-soluble vitamins (A, D, E, K). Whole milk naturally contains higher levels of these. In contrast, low-fat and skim milks have them added back through fortification to ensure comparable nutritional value.