Is It Good to Drink Vitamin D Milk? The Difference Between Whole, 2%, and 1% Milk

Vitamin D is added to milk because many people are deficient. The difference between whole, 1%, and 2% milk is the amount of water, saturated fat, lactose, and vitamin D in them.

Milk with added vitamin D has been on the shelves for decades. Is there a benefit to drinking vitamin D milk, though, or should you find something unfortified?

Vitamin D (also called calciferol) is a vitamin in food, but your body can make its own vitamin D by soaking up sunlight. Vitamin D then helps your body absorb calcium, supports bone growth, and reduces inflammation. 

Vitamin D: recommended intake

For most people between the ages of 1 and 70, 15 micrograms of vitamin D is the daily recommended amount. This recommended intake assumes you have limited sun exposure.

Vitamin D deficiency

Many people with a vitamin D deficiency are seemingly asymptomatic, but that doesn’t mean you should skip treatment. 

A lack of vitamin D can increase your risk of osteoporosis, fractures, bone pain, fatigue, and weakness in the long term, and unfortunately, many groups are at risk of a vitamin D deficiency. These groups include:

• Babies who are breastfeeding
• Older adults
• People with inadequate sun exposure
• People with darker skin
• People with conditions that inhibit fat absorption
• People who are obese

Milk is a great, natural source of vitamin D. Milk from different animals has varying vitamin D levels, but cow’s milk is the most common on your grocery store shelves.

Additionally, most commercially available milk is fortified with extra vitamin D, which is often indicated on the label. Fortified vitamin D milk is becoming more common as more people are diagnosed as having vitamin D deficiency.

Over the past several decades, vitamin D deficiency has become a public health concern. Around 13% of people around the world now have a diagnosable vitamin D deficiency, and half of the world’s population doesn’t get enough, so most milk products worldwide are fortified with vitamin D. 

However, around 90% of the people in the U.S. don’t have the recommended amount of dairy. Fortifying milk with vitamin D doesn’t help if people don’t drink it. 

The difference between these common milk types is fat. The percentages 2% and 1% refer to the amount of fat left in the milk after it has been processed. The U.S. Department of Agriculture (USDA) recommends getting your daily dairy from fat-free or reduced-fat dairy sources. 

Besides the amount of fat, though, are there any differences between the types of milk? 

Typically, they should be negligible. Manufacturers may add ingredients to 1% and 2% milk, though, to offset changes in flavor, consistency, or appearance, so always check the Nutrition Facts label.

Water

If you’ve ever thought that low-fat milk is watery compared to whole milk, you’re right. Whole milk has a lower percentage of water compared to both 1% and 2% milk, making the latter more watery. 

Fat

Whole milk has around 3.2 grams of fat per 100-gram serving, most of which is saturated fat. 

Saturated fat increases “bad” cholesterol. However, there are enough unsaturated fats that promote “good” cholesterol in milk to offset some adverse health effects (with the potential exception of those with heart conditions).

Carbohydrates

Though there should be almost no difference, low-fat dairy milk may have added lactose, depending on the manufacturer. Lactose is a type of sugar, so low-fat milk may have more sugar than whole milk.

Vitamin D

The difference in vitamin D is slight. However, it’s worth noting that 1% milk, which the USDA recommends, tends to have relatively more vitamin D than whole milk.

If you need more vitamin D, a low-fat milk option can be a great way to supplement your diet. 

If you aren’t a milk drinker, though, don’t fret. There are plenty of other ways to get more vitamin D.