‘B’ in the know – essential B vitamins in milk
B vitamins are a group of eight different vitamins that are water soluble and have a range of functions in the human body, including helping the body release energy from food.
The B group vitamins are:
- B1 - thiamin
- B2 - riboflavin
- B3 - niacin
- B5 - pantothenic acid
- B6 - pyridoxine
- B7 - biotin
- B9 - folate/folic acid
- B12 - cobalamin
The body doesn’t store B vitamins, so we need to consume them in our diet every day. Milk and dairy products are a good source of vitamins B2 and B12.
Vitamin B2 and B12 in milk
A 250ml glass of full-fat milk contains 0.66mg of B2 (also known as riboflavin), which means it provides 51% of the B2 an adult requires each day for good health. It also contains 0.63mg of B12, which is 26% of an adult’s daily requirement.
In terms of global supply, milk is the main food item contributing to the world’s supply of vitamin B2, providing 24% of global nutrient availability and more than 10% of global nutrient availability for vitamin B12.
Kiwis get a large portion of their vitamins B2 and B12 from dairy
Here in New Zealand, milk is the number one food source of vitamins B2 and B12 in the adult diet. 23% of the B2 in the daily diet of New Zealander’s comes from milk. Other foods within the dairy product category contributes another 4.8%, with cheese adding a further 3%, indicating that dairy products collectively provide more than 30% of our daily intake of B2.
For vitamin B12, milk is again the standout, with 21% of the daily consumption from milk. Cheese consumption provides another 4.7% and ‘dairy products’ another 4.2%, in total supplying just below 40% of our daily B12 intake.
| Vitamin B2 (mg): | Vitamin B12 (µg): | ||
|---|---|---|---|
| Milk, full-fat, fresh | Amount per 250ml serve | 0.66 | 0.63 |
| %RDI per 250ml serve | 51% | 26% | |
| Cheddar Cheese | Amount per 40g serve | 0.2 | 0.29 |
| %RDI per 40g serve | 15% | 12% | |
| Yoghurt, plain | Amount per 150g serve | 0.36 | 0.35 |
| %RDI per 150g serve | 28% | 15% |
*RDI For vitamin B2 is 1.3mg, and vitamin B12 is 2.4µg
Why do we need vitamin B2?
Vitamin B2 has many essential roles in the human body, with Food Standards Australia New Zealand (FSANZ) having approved these claims for riboflavin when consumed as part of a healthy diet:
- Helps reduce tiredness and fatigue
- Supports normal growth and development in children
- Contributes to normal iron transport and metabolism
- Contributes to normal energy release from food
- Contributes to normal skin and mucous membrane structure and function
- Contributes to normal functioning of the nervous system
Vitamin B2 is found not only in milk and dairy products, but also in other animal products, vegetables, grains and nuts. Some foods, such as breads and breakfast cereals, might be fortified with vitamin B2.
How do plant-based beverages compare to milk?
Plant-based beverages are generally lower in protein, vitamins and minerals than milk. They are often fortified to try and match the levels of nutrients found naturally in milk, and the level of fortification varies depending on the product. This table compares the average vitamin B2 and B12 content of milk per 250ml serve, with some of the most popular plant-based beverages:
| Vitamin B2 (mg): | Vitamin B12 (µg): | |
|---|---|---|
| Cow's milk (full-fat) | 0.66 | 0.63 |
| Soy drink | 0.28 | 0.9 |
| Almond drink | 0.15 | 0.38 |
| Oat drink | 0.35 | 0.5 |
| Rice drink | 0.05 | 0.8 |
| Cashew drink | 0.05 | - |
| Coconut drink | 0.0 | 0.8 |
*Data sources: USDA FoodData Central, Australian Food Composition Database, NZ Food Composition Tables 14th Ed, Frida food data (Denmark), Nti et al. 2015, Manzoor et al. 2017, Singhal et al. 2017, Vanga & Raghavan 2018, Marquès et al. 2022, Pointke et al. 2022.
Enjoying naturally nutritious milk and dairy products as part of a healthy diet can be an easy and delicious way to achieve the recommended daily intake of vitamins B2 and B12.