There’s a great chance that if you’re reading this, you’ll already know that beef liver is hailed as a nutritional powerhouse. It’s packed with essential nutrients, including vitamin A which is essential for good vision, a strong immune function and overall good health. But we’re sometimes asked if the vitamin A content in beef liver is too high. As always, there’s more to this story than meets the eye.
For example, how vitamin A is absorbed is dependent on other vitamins, like D, K, and E. So finding the right balance is key. Keep reading to learn more about vitamin A toxicity and how you can maintain balanced vitamin A levels.
Beef liver: nature’s wisdom personified
Beef liver is loaded with vitamin A… potentially raising concerns that it could contain too much when taken as supplements. Because vitamin A is fat-soluble vitamin, it is stored in the body, which means that if you have too much, it could lead to chronic toxicity or ‘hypervitaminosis.’ [1]
Hypervitaminosis can cause symptoms like nausea, vomiting, headaches with vision disturbances, skin and hair issues, and in extreme cases, even organ damage. Thankfully, the incidence of hypervitaminosis with vitamin A is low. [2] And it’s easy to avoid when you’re well-informed and follow dosage guidelines. Plus, our bodies have a clever knack for keeping the perfect balance. Another beautiful example of nature’s wisdom.
For example, having appropriate levels of vitamins D K, and E can help regulate your vitamin A levels. We know that an excess of one fat-soluble vitamin can encourage the breakdown and elimination of the others. So, if you eat a lot of vitamin A compared to vitamins D, E, and K, it can lead to deficiencies in these other fat-soluble vitamins. But, if you were to eat this same amount of vitamin A while also consuming adequate D, E, and K, it’s likely to be fine. Vitamin D is especially protective against vitamin A toxicity.
It’s also worth bearing in mind that factors like zinc deficiency and genetic predisposition can affect how vitamin A is metabolised. Plus, some people may have difficulty storing and metabolising vitamins, for example, in people with fatty liver disease (this is particularly common in people with obesity). This could lead to vitamin A deficiency.
The takeaway? Vitamin A isn’t inherently toxic – it’s all about getting the right balance.
Vitamin A in context
For decades, bodybuilders and powerlifters have included beef liver in their diets, with its high nutrient content being credited for muscle gain and increased energy. We know that orange, yellow and green coloured fruits and vegetables provide provitamin A carotenoids (beta-carotene) that your body can change into vitamin A. But liver is rich in retinol, the active form of vitamin A that your body can use immediately. [3]
Most experts agree that the body’s daily needs for vitamin A can be met by eating a 3-ounce serving of liver – that’s around a palm-sized portion. One of these servings has more than 4,200 micrograms of retinol activity equivalents (RAE) of vitamin A. Having the right amount of vitamin A in your diet promotes good vision, a strong immune system and may even lower your risk of cancer. But an excessive intake of preformed vitamin A, such as from beef liver, could be toxic.
What is vitamin A toxicity?
Vitamin A toxicity happens when there’s too much vitamin A in the body. The risk varies by age and liver function, though it typically happens after consuming large amounts of vitamin A through supplements or foods high in retinol, such as liver.
Caution is urged in pregnant women, as too much vitamin A could cause birth defects. Children are also at greater risk of side-effects due to their lower tolerance levels. In extreme cases, vitamin A toxicity can even be life-threatening.
The symptoms of vitamin A toxicity can vary widely and include:
- Skin: dry, cracked skin, rash, and peeling skin
- Hair: hair loss
- Nails: brittle nails
- Bones: bone pain, bone softening (especially in children), calcinosis, bone spurs
- Eyes: blurred vision and bulging eyes
- Head: headaches, dizziness and increased pressure in the skull
- Liver: liver damage and enlarged liver
- Other: nausea, vomiting, loss of appetite, fatigue, drowsiness, irritability, and diarrhoea
Can eating beef liver cause Vitamin A toxicity?
Because vitamin A is stored in the liver, consuming too much beef liver can overwhelm your liver’s ability to process it. So, yes, it is possible to consume too much vitamin A from beef liver, but it’s unlikely if it’s taken in moderation. As they say, “the dose makes the poison”. Most healthcare professionals recommend that people who do not have vitamin deficiencies should stick to one or two servings of approx 100g liver per week.
In addition to vitamin A, beef liver is also high in copper. Copper is an essential trace element that you need to stay healthy. A 3-ounce serving of beef liver provides 12,400 micrograms or over 1,300% of the recommended daily intake of copper.
Our bodies are normally very efficient at getting rid of excess copper, so it’s rare to build up to dangerous levels of copper in your body. However, if you consistently have too much (in food or from copper water pipes), or if you have Wilson disease, copper can also cause toxicity, leading to digestive issues or in severe cases, liver damage.
If you’re concerned about the risks of vitamin A or copper toxicity, Hirsch Organic’s Grass-Fed Beef Organ Mix supplements offer a safer dose of essential nutrients without the risk of overconsumption.
Antibiotics and antibiotic resistance in beef liver
Livestock animals are often treated with antibiotics to prevent and treat bacterial infections. Most countries have regulations in place for antibiotic use to try to minimise the effects on humans, but some traces of antibiotics can still be ingested by humans when consuming the meat or eggs from these animals.
Since the liver’s job is to filter and eliminate toxic substances from the blood, the accumulation of drug residue tends to be higher in this type of meat. Residual antibiotics in food can potentially lead to:
• Allergic reactions or even anaphylaxis
• Cardiovascular/heart problems
• Sensitivity to light
• Developmental issues in unborn babies
That’s why, at Hirsch, we’re passionate about sourcing our ingredients from the highest quality organic farms. That means working with farmers and growers who share our values for regenerative agriculture and healthy animals.
How to get your Vitamin A levels just right
Vitamin A is essential for the correct functioning of various physiological processes in our bodies. And, since our bodies cannot produce this essential vitamin by itself, it must be obtained through our diet.
The guidelines for recommended intake of vitamin D are:
• Children and infants: around 400–500 RAE.
• Adult males: approximately 900 RAE or 3,000 IU
• Adult females: between 700 and 1300 RAE or approximately 2,330 IU to 20,000 IU per day (the highest dose is recommended for lactating women).
For optimal health, consider your intake of other fat-soluble vitamins, particularly vitamin D, which helps protect against vitamin A toxicity. Foods rich in vitamin D include eggs, lard, or bacon from pasture-raised pigs and oily fish. And getting regular sunlight exposure is also a great way to boost your vitamin D.
We hope answering the question of “does beef liver contain too much Vitamin A?” and sharing tips on how to maintain balanced vitamin A levels has helped put your mind at ease about supplementing your diet for your best health. And just so you know you’re getting the best for you and your family, the team at Hirsch have made supplementing safe and easy.
Hirsch’s beef liver supplements provide a balanced amount of vitamin A, with each daily dose containing about 460 IU. An article by the Cleveland Clinic recommends 3,000 IU per day for adult men and 2,330 IU per day for adult women. [4]
We suggest starting on our beef liver supplement with a lower dose, such as 1–2 capsules a day for the first week, to help your body adjust. Then gradually increase by adding another capsule per day for a week until you’re taking the full recommended dose of 6 capsules per day. If you experience any symptoms, go back to the previous week’s dose and hold that for another week, or get in touch for some advice.
