Liver in Pregnancy: A Nutritional Powerhouse (Not a Risk!)

When it comes to pregnancy nutrition, few foods are as controversial as liver. Some women swear by its benefits, while others are told to avoid it altogether due to outdated fears about vitamin A toxicity.

But here’s the truth: Liver is one of the most nutrient-dense foods you can eat during pregnancy—and the concerns about vitamin A are largely unfounded when it comes from whole food sources.

So, let’s break it down. Why is liver such a superfood for pregnancy? And where did the fear around vitamin A even come from?

Why Liver Is a Nutritional Powerhouse for Pregnancy

Liver is loaded with key nutrients that support both mother and baby. Just a small amount provides:

✔️ Folate – Essential for early embryo development, egg quality, and the prevention of neural tube defects. In fact, liver is one of the richest natural sources of folate.

✔️ Preformed Vitamin A (Retinol) – Crucial for foetal organ development, immune function, and reducing miscarriage risk. Unlike plant-based sources (which contain provitamin A that requires conversion), liver provides retinol, which your body can immediately use.

✔️ Iron (Heme Iron) – The most absorbable form of iron, helping to prevent anaemia during pregnancy.

✔️ B Vitamins (Including B12) – Vital for energy, brain development, and nervous system function.

✔️ Choline – Supports baby’s brain and nervous system, reducing the risk of neural tube defects.

✔️ Vitamin D & K2 – These fat-soluble vitamins naturally occur in liver alongside vitamin A, which helps regulate its absorption and prevents toxicity.

✔️ Copper & Zinc – Important for immune function, collagen production, and overall foetal development.

It’s clear that liver is designed to nourish a growing baby—so why the hesitation?

The Vitamin A Myth in Pregnancy: Where Did It Come From?

Many women are told to avoid liver due to concerns that vitamin A can cause birth defects. But let’s take a closer look at the facts:

1. Whole Food Vitamin A vs. Synthetic Vitamin A

• The fear surrounding vitamin A comes from studies on synthetic vitamin A, found in high-dose supplements and fortified foods—not from natural sources like liver.

• Vitamin A from whole foods like liver does not exert toxicity, especially when consumed alongside vitamins D and K2 (which naturally occur in liver).

2. The Research Is Weak

• Over a 30-year period, only 20 cases worldwide have linked vitamin A to birth defects—and these cases involved synthetic vitamin A, not whole-food sources.

• A study referenced in Real Food for Pregnancy discusses a case where a woman developed vitamin A toxicity—but only after taking 400,000 IU of synthetic vitamin A daily for 8 years!

• To put this into perspective, you’d have to eat 2.5 kg of chicken livers every day for 8 years to reach those levels. Virtually impossible.

3. Vitamin A Deficiency Is the Bigger Risk

• Women who avoid liver and other animal-based sources of vitamin A are at greater risk of miscarriage, poor egg quality, and birth defects.

• Vitamin A deficiency is linked to malformations of the eye, bladder, heart, lung, and kidneys—all of which develop in the first trimester.

4. Vitamin A & Fertility

• Retinol (preformed vitamin A) plays a key role in ovulation, progesterone production, and reducing miscarriage risk.

• It’s no surprise that adding in natural sources of vitamin A leads to better egg quality, improved progesterone levels, and lower miscarriage rates.

How Much Liver Is Safe in Pregnancy?

Given its incredible nutrient profile, liver can be a safe and beneficial food during pregnancy when consumed in moderation.

1-2 servings per week (~50-75g per serving) is a safe and effective way to get vitamin A, folate, iron, and other key nutrients without exceeding recommended limits.

If you’re hesitant about eating liver, desiccated liver capsules offer a convenient alternative. I use and recommend Bush Tucker Liver Capsules

The Bottom Line: Liver Is a Pregnancy Superfood

Avoiding liver during pregnancy is misguided and unfounded. The fear around vitamin A toxicity has been largely exaggerated, and the evidence linking whole-food vitamin A to birth defects is weak at best.

When consumed in appropriate amounts, liver is one of the most beneficial foods you can eat—supporting everything from foetal development to hormone balance, egg quality, and miscarriage prevention.

Much Love,

Megan