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Beef liver, it’s the most trendy piece of nutrition in 2024. This nutritional powerhouse is full of vitamin A, B12, iron, choline, and much more. Eating beef liver every day is not achievable for most people, so supplementing them is a great solution (and probably not that tasty if you ask me).
In today’s blog, I’ll share all of the benefits you should know about before buying any kind of beef liver supplement. They are highly nutritious, and should actually be in everyone’s diet, but why? Let me explain. Here are the benefits of beef liver supplements!
Beef Liver Supplements Benefits: What You Need to Know
10 Benefits of Beef Liver Supplements
#1: Nutritional Monster
Beef liver is high in vitamins A, B12, and D. If you’ve read my previous blogs, you know that already. What you probably didn’t know, is that most people lack vitamin D. I live in The Netherlands, and it can be celebrated like a national holiday when the sun shines over here.
While vitamin D mostly comes from sunlight exposure. It can’t be found in many forms of nutrition (or not in sufficient amounts), so that’s another W for the beef liver group.
However, it has to be said that it’s still not much. Commonly, 3 ounces of beef liver contains about 5% of the daily recommended vitamin D. Good luck with that.
BUT, the amount of vitamin A is worth remembering. A 3-ounce (oz) serving of pan-fried beef liver contains 6,582 micrograms (mcg) of vitamin A, which is equal to 731% of the daily value (DV). Be aware of vitamin A toxicity, which is something you shouldn’t mess with.
#2: Vitamin A-Okay
I’ve already listed it, but it’s worth noting. The amount of vitamin A in beef liver is shocking. Vitamin A is beneficial for maintaining normal vision, boosting the immune system, healthy reproduction, and growth and development.
Vitamin A also helps your heart, lungs, and other organs work properly.
Other vitamin A-rich foods are lamb liver, liver sausage, cod liver oil, salmon, and goat cheese. I see one similarity… animal-based foods. Why is that? Vitamin A1, which is the most common form of vitamin A, is only found in animal-based foods, such as oily fish, liver, cheese, and butter.
#3: Reducing Fatigue, “Yawn“
It is a common belief amongst experts that low levels of iron and vitamin B are related to fatigue. It’s our lucky day because beef liver supplements contain a lot of iron and vitamin B2/B12.
Whether you feel like you can’t focus optimally at work, can’t go all-in in the gym, or skip daily tasks, beef liver supplements may be the solution to optimal energy levels.
#4: Glowing Skin
After taking your beef liver supplement, you might as well want to start your own beauty channel. No, just kidding, it’s no magic product. Vitamin A aids in skin health & repair.
Remember, how you look on the outside is a reflection of the person on the inside. If you’re fat, full of acne, and depressed, not a single supplement is going to help you. As long as your eating patterns, training habits, and lifestyle are not right, beef liver won’t do the magic trick.
With that said, vitamin A in the form of Retinoic Acid (RA) plays an important role in skin and hair health. RA helps the skin in producing melanin, which is important for UV protection. Too much RA may be harmful to developed cells tho.
#5: Improving Brain Function: Big Brain Time
Think like a supercomputer, use beef liver supplements. Thanks to vitamin B12 and choline, beef liver supplements are great for cognitive functioning.
Choline plays a key role in brain health by supporting the production of acetylcholine, a neurotransmitter important for memory and muscle control. Let me tell you from experience: this is handy during your next exam.
It also boosts dopamine receptor density, which can improve mood and memory and help with conditions like Parkinson’s disease.
Vitamin B12 deficiency is linked to memory loss, particularly in older adults.
#6: Immunity Shield
We’re not done yet. Zinc and selenium are especially important for a solid immune system. There are many studies that suggest that the body needs selenium for the immune system to work properly, and selenium works together with zinc.
But besides zinc and selenium, the combination of all other essential vitamins and minerals boosts the immune system in every part of the year.
#7: Bone Builder
In my blog on calcium and vitamin D, I already spoke about the key role of calcium in bone health. But did you know that calcium is less effective when there’s limited vitamin K in the body?
Vitamin K helps the body process calcium and add it to the bones. In doing so, it helps maintain the strength of your skeletal system.
Besides that, vitamin K is also important to maintaining the health of your circulatory system.
#8: Blood Health Boost
My mom always used to tell me to eat my spinach, as it is rich in iron. I never really knew why I should eat my iron at that time. Safe to say I did my research on it now.
Beef liver supplements are rich in iron, boosting blood function. Did you know that iron is magnetic, by the way? Iron is one of the few metals that is naturally magnetic, so it is also used in magnets.
Iron is essential for red blood cell production. About 70% of your body’s iron is found in the red blood cells of your blood called hemoglobin, and in muscle cells called myoglobin. One is important for transferring oxygen in the blood from the lungs to the tissues, and the other for storing and transporting oxygen.
#9: Heart Hero
Organ meats contain the most amount of dietary CoQ10. CoQ10 is a substance that helps convert food into energy. Besides that, it has been shown to improve symptoms of congestive heart failure.
#10: Metabolism Maximizer
Lastly, we have the benefits of beef liver supplements for the metabolism. Nutrients like B12, zinc, and iron help maintain a healthy metabolism and energy balance.
As we already know, or you know now, is that a faster metabolism burns calories more quickly than a slower one. This makes it harder for people to put on weight. If you want to put on mass deliberately, check out my tips for gaining weight with a fast metabolism.
That’s it! Let’s compare beef liver supplements to chicken liver supplements next.
Chicken Liver VS Beef Liver Supplements: Benefits Compared
Chicken liver is also benefiting from the rising popularity of beef liver. But how do these 2 compare to each other? I researched it for you, and my findings are quite interesting if you ask me:
| Criteria | Chicken Liver Supplements | Beef Liver Supplements |
|---|---|---|
| Vitamin A | High, but generally lower than beef liver | Extremely high levels of vitamin A |
| Vitamin B12 | High levels, supports energy and brain function | Higher than chicken liver, great for energy and brain health |
| Iron Content | Moderate, still supports red blood cell production | Higher in iron, excellent for preventing anemia |
| Choline | Moderate amounts, supports brain and liver function | Higher in choline, boosts cognitive health and detox |
| Flavor | Milder flavor, easier for some to consume | Stronger flavor, may be harder to consume for some |
| Nutritional Density | Nutrient-rich but lighter than beef liver | Denser in nutrients per serving, more concentrated |
| Omega-3’s & Fat Content | Lower in fats and omega-3s | Higher in omega-3 fatty acids and fats |
| Bone & Joint Support | Contains some vitamin K2, important for bone health | Higher in vitamin K2 and phosphorus, better for bone support |
| Best For | General wellness, milder supplementation needs | Those seeking maximum nutrient density and energy boost |
Conclusion? For maximum results and nutrient density, beef liver supplements are your way to go here. However, chicken liver supplements are worth trying in my opinion.
Grass-Fed vs. Regular Beef Liver Supplements: Health Benefits and Differences
Let’s do the same, but compare grass-fed beef liver supplements to regular beef liver supplements. You know me, I like my grass-fed beef. But why exactly is it better? Let’s find out!
| Criteria | Grass-Fed Beef Liver Supplements | Regular Beef Liver Supplements |
|---|---|---|
| Nutrient Density | Generally higher in vitamins A, D, E, and omega-3s | Good nutrient content but lower in omega-3s and fat-soluble vitamins |
| Fatty Acid Profile | Richer in omega-3 fatty acids, healthier fat profile | Higher in omega-6, less balanced fatty acids |
| Toxin Exposure | Lower risk of exposure to hormones, antibiotics, or toxins | Possible exposure to additives, hormones, and toxins from non-organic feed |
| Antioxidants | Contains more antioxidants like glutathione | Fewer antioxidants compared to grass-fed sources |
| Environmental Impact | More sustainable, eco-friendly, and ethically sourced | Higher environmental footprint from conventional farming |
| Taste and Quality | Often has a cleaner, more natural taste | Can vary in taste based on the animal’s diet |
An obvious win for the grass-fed beef liver supplements; could have seen it coming. My best beef liver supplements list goes all in on grass-fed beef liver supplements, so make sure to check that one out.
Benefits of Beef Liver Supplements During Pregnancy
I’ve seen a lot of questions about this, and no clear answer. The benefits of beef liver supplements are somewhat the same, but I’ll quickly go over why some of these are more important then others for pregnant women.
REMEMBER, I’m not a doctor, medical expert, or any of that. The following information only comes from reputable sources. I’m just gathering the right facts here. Consult your medical expert to find out whether beef liver supplements are right for you.
This is NOT any form of advice!
1. Vitamin A
It’s quite common for women to have a vitamin A deficiency. During pregnancy, the need for vitamin A increases by approximately 10-20%, which makes the recommended dose 800 µg/day.
It may be quite difficult to obtain this dose of vitamin A through their diet alone. That’s where beef liver supplements come in. From a vitamin A standpoint, beef liver is the optimal supplement to take during pregnancy.
It’s important to note that for pregnant women, excessive vitamin A consumption can also cause malformations in their baby.
2. Vitamin B12 and B9
During pregnancy, vitamin B12 is an essential vitamin for the normal growth and development of the baby. In particular, brain development.
Vitamin B9 (or folate) is essential for the baby in early pregnancy. Beef liver is one of the most concentrated sources of folate available.
3. Iron
It is not uncommon for a fetus to rapidly develop blood supply. Therefore, expanding the blood supply from the mother is essential. As we saw before, proper iron levels are essential for maintaining proper blood flow.
Conclusion
In summary, beef liver supplements really shine as an awesome source of important nutrients that can seriously boost your overall health. Loaded with tons of vitamins like A, B12, and D, plus iron and choline, these supplements help fill in the gaps that a lot of us face in our diets. They can give you more energy, sharpen your brain power, and even support your skin health—which makes them a great addition to a balanced diet.
Plus, if you’re someone who has a hard time fitting fresh liver into your meals all the time, supplements are a super convenient way to get all those nutritional values from this powerhouse organ meat. Whether you want to strengthen your immune system, level up your metabolism, or just make sure you’re getting the vitamins and minerals you need, beef liver supplements is just right for everyone.
With the trash you can find in the supermarket these days, beef liver supplements are trending in the wellness scene.
References
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- Leonard, J. (2023, November 15). Which foods are rich in vitamin A? https://www.medicalnewstoday.com/articles/324493
- Could eating more iron stop you feeling tired? (2024, June 12). BBC Food. https://www.bbc.co.uk/food/articles/am_I_iron_deficient
- Office of Dietary Supplements – Vitamin A and carotenoids. (n.d.). https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
- VanBuren, C. A., & Everts, H. B. (2022). Vitamin A in Skin and hair: An update. Nutrients, 14(14), 2952. https://doi.org/10.3390/nu14142952
- Erdman, J., Oria, M., & Pillsbury, L. (2011). Choline. Nutrition and Traumatic Brain Injury – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK209327/
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- Ferenčík, M., & Ebringer, L. (2003). Modulatory effects of selenium and zinc on the immune system. Folia Microbiologica, 48(3), 417–426. https://doi.org/10.1007/bf02931378
- Bourg, M. (2023, September 28). Is eating liver good for you? Benefits and risks. WebMD. https://www.webmd.com/diet/liver-good-for-you
- UCSF Health. (2024, May 21). Hemoglobin and functions of iron. ucsfhealth.org. https://www.ucsfhealth.org/education/hemoglobin-and-functions-of-iron
- Coenzyme Q10. (2023, August 9). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602
- Crichton-Stuart, C. (2024, August 9). Vitamins and minerals for metabolism. https://www.medicalnewstoday.com/articles/322644#iron
- Maia, S. B., Souza, A. R., Caminha, M. C., Da Silva, S. L., Cruz, R. C., Santos, C. C. D., & Filho, M. B. (2019). Vitamin A and Pregnancy: A Narrative review. Nutrients, 11(3), 681. https://doi.org/10.3390/nu11030681
- Vitamin B12 deficiency: treatment during pregnancy. (2024, March 18). SPS – Specialist Pharmacy Service. https://www.sps.nhs.uk/articles/vitamin-b12-deficiency-treatment-during-pregnancy/
