Beef liver is a nutrient-dense organ meat packed with essential vitamins, including high levels of vitamin B12, folate, vitamin A, and B complex vitamins. These nutrients play crucial roles in supporting functions such as red blood cell formation, DNA synthesis, vision, and energy metabolism. 


Cows grazing freely on lush pastures, medieval buildings in the background, pasture-raised, grass-fed cattle—Is beef liver rich in vitamins?


Article jumplinks:


Why are vitamins important?

Vitamins in beef liver

Bioavailability of vitamins in beef liver

What are the benefits of beef liver?

How much liver is safe to consume daily?

The best beef liver supplement

Do our beef liver supplements have side effects?


If you're not a fan of cooking or eating beef liver, you can still benefit from its rich vitamin content with our beef liver supplement. These convenient capsules provide a concentrated dose of essential vitamins—and other essential nutrients—from beef liver.


What Do Vitamins Do?


Vitamins are essential organic compounds and micronutrients (our bodies require them in small quantities) that support nearly every physiological function. Our bodies can synthesize some vitamins to a certain extent, but we primarily rely on food or dietary supplements to obtain adequate amounts.


Vitamins are classified into two categories: water-soluble vitamins and fat-soluble vitamins. 


  • Water-soluble vitamins need to be replenished regularly because the body doesn’t store them.
    • Vitamin B1 (thiamine)
    • Vitamin B2 (riboflavin)
    • Vitamin B3 (niacin)
    • Vitamin B5 (pantothenic acid)
    • Vitamin B6 (pyridoxine)
    • Vitamin B7 (biotin)
    • Vitamin B9 (folate or folic acid)
    • Vitamin B12 (cobalamin)
    • Vitamin C (ascorbic acid)
  • Fat-soluble vitamins are stored in the liver and fatty tissues. While you need these, you don’t need to consume them as regularly as you need to consume water-soluble vitamins.
    • Vitamin A (retinol, retinal, retinoic acid, and beta-carotene)
    • Vitamin D (cholecalciferol and ergocalciferol)
    • Vitamin E (tocopherols and tocotrienols)
    • Vitamin K (phylloquinone and menaquinones)


Here's why it’s important to obtain enough vitamins from your diet:


  1. Many vitamins act as coenzymes or precursors to coenzymes. Enzymes are biological catalysts that speed up chemical reactions in the body without being consumed. Vitamins assist them in catalyzing essential biochemical reactions involved in metabolism, energy production, and other critical processes.
  2. Vitamins are vital for the proper growth and development of the body, especially during childhood, adolescence, and pregnancy. They support bone development, cell division, and tissue repair.
  3. Some vitamins, such as vitamins C and E, have antioxidant properties that neutralize harmful free radicals. Antioxidants protect cells from oxidative damage and reduce the risk of chronic diseases and premature aging.
  4. Vitamins A, C, D, and E maintain a strong immune system, enhancing the body's ability to fight off infections and diseases.
  5. Vitamin D and B complex vitamins are involved in regulating hormone production and neurotransmitter synthesis. This influences mood regulation, brain health, and overall mental health.
  6. Vitamins, particularly vitamin C, support collagen production, which is essential for maintaining healthy skin, hair, and nails.
  7. Adequate vitamin intake prevents deficiency-related diseases such as scurvy (vitamin C deficiency), rickets (vitamin D deficiency), and pernicious anemia (vitamin B12 deficiency).
  8. Some vitamins contribute to maintaining a healthy cardiovascular system by supporting the production of red blood cells, promoting proper blood clotting, and reducing the risk of heart disease.
  9. Vitamins D and K are essential for the absorption and metabolism of calcium and phosphorus. These minerals are crucial for maintaining strong bones and teeth.
  10. Vitamin A is critical for maintaining healthy vision, particularly in low-light conditions, while vitamins C and E protect the eyes from oxidative damage.


It’s easy to obtain vitamins from food—fruits, vegetables, whole grains, legumes, nuts, seeds, and dairy products are packed with them. One of the most nutrient-dense sources of vitamins is often overlooked: beef organ meats


Speaking of incredibly rich sources of vitamins, let’s talk about beef liver.


What Vitamins Is Beef Liver High In?


Beef liver is packed with an impressive array of fat-soluble and water-soluble vitamins. When you make beef liver a regular on your plate, you ensure that your body receives all the vitamins you need to stay healthy.


According to the U.S. Department of Agriculture, here’s the vitamin content in beef liver.


Vitamin B1


Vitamin B12


Vitamin B2


Vitamin C


Vitamin B3


Vitamin A


Vitamin B5


Vitamin D


Vitamin B6


Vitamin E


Vitamin B7


Vitamin K


Vitamin B9



Vitamin B3 (Niacin) in Beef Liver


Vitamin B3, or niacin, is a vital nutrient that supports energy metabolism—-it helps to convert food into usable energy for your cells. Niacin also contributes to the health of your nervous system and digestive tract.


Beef liver is an excellent source of niacin, packing a hefty 13.2 mg per 100-gram serving. The RDV for niacin is 16 mg for adult men and 14 mg for adult women. With a single 100-gram serving of beef liver, you obtain nearly 94% of the RDV for men and more than 100% for women.


Vitamin B5 (Pantothenic Acid) in Beef Liver


Vitamin B5 (pantothenic acid) aids in the synthesis and metabolism of proteins, carbohydrates, and fats. It is involved in the production of coenzyme A (CoA), a crucial compound that helps in the synthesis of fatty acids, cholesterol, and steroid hormones. Vitamin B5 also contributes to the proper functioning of the nervous system and helps reduce fatigue and stress.


Beef liver contains a relatively rich amount of B5—approximately 7.17 mg per 100 grams. Adults need around 5mg of pantothenic acid every day, and beef liver provides more than 140% of the RDV for both men and women.


Vitamin B2 (Riboflavin) in Beef Liver


Vitamin B2, also known as riboflavin, plays a key role in energy production, cellular growth, and overall body function. It helps convert carbohydrates into glucose (which fuels the body) and aids in the metabolism of fats and proteins. Riboflavin also keeps your skin, eyes, and nervous system healthy.


A 100-gram of raw beef liver contains around 2.76 mg of this B2. The RDV for riboflavin is 1.3 mg for adult men and 1.1 mg for adult women, which means that a 100-gram serving of beef liver provides more than double the RDV for both men (212% RDV) and women (251% RDV).


Vitamin B9 (Folate) in Beef Liver


Vitamin B9 is essential for the synthesis, repair, and methylation of DNA. Indirectly, folate aids in regulating cell division and growth, particularly during periods of rapid growth, such as pregnancy and infancy. Folate also helps prevent neural tube defects in developing fetuses. These and many other important functions make vitamin B9 a critical nutrient for women of childbearing age. 


Beef liver is an excellent source of folate, with a 100-gram serving providing approximately 290 µg, which is more than 60% of the recommended daily value.


Vitamin B12 in Beef Liver


Vitamin B12 is vital for red blood cell formation, neurological function, and DNA synthesis. It is also involved in the metabolism of every cell in the human body, making it essential for energy production and the synthesis of fatty acids and essential amino acids.


Beef liver is one of the best dietary sources of vitamin B12. A 100-gram serving provides approximately 59.3µg (micrograms) of B12. Adults need around 2.4µg of B12 every day, so this amount found in beef liver provides more than 24 times the recommended daily value (RDV).


Don’t worry, that’s not a bad thing. Vitamin B12 is a water-soluble vitamin, so excess amounts are usually excreted in the urine rather than stored in the body. This makes it difficult to overdose on B12.


High amounts of vitamin B12 from beef liver are beneficial for those who may have difficulty absorbing this vitamin, including older adults and those with digestive disorders.


Other Water-Soluble Vitamins in Beef Liver


Beef liver contains trace amounts of other water-soluble vitamins.


  • Vitamin B1 (Thiamine) is essential for energy metabolism and proper nervous system function. There’s less than one milligram of thiamine in 100 grams of raw beef liver.
  • Vitamin B6 (Pyridoxine) is crucial for protein metabolism, red blood cell formation, and nervous system health. 100 grams of beef liver has around 1.08mg of B6.
  • Vitamin B7 (Biotin) is necessary for the metabolism of carbohydrates, fats, and amino acids. It maintains healthy skin, hair, and nails. Beef liver contains 100µg of B7 per 100-gram serving.
  • Vitamin C (Ascorbic acid) is a potent antioxidant that supports immune function, collagen synthesis, and iron absorption. There’s around 1.3mg of vitamin C in 100 grams of raw liver meat.


Although these vitamins are present in smaller amounts than vitamin B12, folate, riboflavin, niacin, and pantothenic acid, beef liver is still a valuable source of vitamins B1, B6, B7, and vitamin C. 


Our beef liver supplement is the best way to incorporate all these vitamins into your diet. One Earth Health's capsules are made from grass-fed and finished beef liver, packed with all essential water-soluble vitamins. 


We can’t think of a more convenient way to support your physical and mental health than our easy-to-take supplements. Can you?


“This beef liver product is exceptionally good. I highly recommend it. It a great source of a vitamin that is very helpful to your health.”


Benefits of grass-fed beef liver supplement: natural energy boost, immune system protection, brain and heart health maintenance, and improved skin health.



Vitamin A (Retinol) in Beef Liver


Vitamin A is a fat-soluble vitamin that keeps your body in tip-top shape. It helps maintain your sharp vision, supports your immune system, acts as a shield against infections and diseases, and plays a vital role in cell growth and differentiation, so your body's cells develop and function properly.


Beef liver contains 4.97mg of vitamin A per 100-gram serving. That’s more than 500% of the recommended daily value for adult men and women. Unlike water-soluble vitamins that get flushed out if consumed in excess, fat-soluble vitamins accumulate in your body’s fatty tissues and liver. Too much vitamin A over an extended period can lead to hypervitaminosis A or vitamin A toxicity. 


The tolerable upper intake level for preformed vitamin A is 3,000µg per day for adults. A 100-gram serving of beef liver contains approximately 4,970 µg of vitamin A, which exceeds this limit. For this reason, you should consume beef liver in moderation, once to three times a week, as part of a balanced diet.


Facts about vitamin A


Vitamin D in Beef Liver


Vitamin D, often called the "sunshine vitamin," keeps your bones and teeth strong. It helps your body absorb calcium more efficiently, protecting your bones from weakness and brittleness. Vitamin D also helps regulate your immune system, so your body can fight off invading bacteria and viruses.


Beef liver contains around 1.2µg of vitamin D per 100 grams. Adult men and women need 15µg per day, so beef liver isn’t a particularly rich source of vitamin D. Still, beef liver is a nutritious addition to a balanced diet despite its relatively low content of the sunshine vitamin.


Vitamin E in Beef Liver


Vitamin E is a mighty antioxidant that protects your cells from the damaging effects of free radicals. Free radicals trigger oxidative stress that contributes to premature aging and many chronic diseases. 


Beef liver doesn’t contain much vitamin E, either—less than one milligram per 100-gram serving.


Vitamin K in Beef Liver


Vitamin K is a crucial nutrient that your body needs for two main reasons. 


  • Vitamin K plays a vital role in blood clotting, acting like a bandage that helps seal up cuts and wounds. This prevents excessive bleeding. 
  • Vitamin K is essential for maintaining healthy bones, working hand in hand with calcium and vitamin D to keep your bones strong and sturdy. When you incorporate vitamin K into your regular diet, you reduce the risk of fractures and osteoporosis.


There’s a relatively low amount of vitamin K in beef liver, around 3µg per 100 grams. This vitamin is abundant in many plant-based foods, so consuming beef liver along with leafy greens and vegetables can help meet your daily vitamin K needs.


To truly nourish your body with an optimal intake of fat-soluble vitamins, go beyond beef liver. One Earth Health's beef organ supplement is a powerhouse blend of liver, kidney, heart, spleen, and pancreas, delivering a concentrated dose of vitamins A, D, E, and K. One single serving of our multi-organ supplement surpasses what beef liver can provide on its own. 



Beef organ supplement contains grass-fed beef liver, heart, kidney, pancreas, and spleen—What vitamins is beef liver rich in?



Bioavailability and Absorption of Vitamins in Beef Liver


Bioavailability refers to how well our bodies can absorb and utilize the nutrients from foods. The vitamins in beef liver are in highly bioavailable forms that our bodies readily recognize and can put to use efficiently.


Several factors influence just how bioavailable these vitamins from beef liver truly are:


  1. The presence of fats in liver enhances the absorption of its fat-soluble vitamins.
  2. Cooking methods (such as gentle simmering) preserve more of the vitamin content in its bioavailable state. 
  3. Your individual health status impacts absorption.


Beef liver consumption allows you to get an array of essential vitamins packaged in nature's optimized, easy-to-absorb delivery system. The nutrients are in forms primed for maximum bioavailability to your body, so you can feel confident you're getting the full vitamin punch, rather than having much of it go to waste with less bioavailable plant sources.


What Are the Benefits of Beef Liver?


Beef liver is a nutritional powerhouse, densely packed with essential vitamins, minerals, proteins, healthy fats, and other nutrients. By incorporating this nutrient-dense food into your diet, you can reap a wide range of potential health benefits:


  • Beef liver is high in iron. This boosts red blood cell production and prevents anemia.
  • Beef liver supports healthy vision and eye function with its rich vitamin A content.
  • It promotes strong bones and teeth thanks to its calcium, phosphorus, and vitamin D levels.
  • Its high copper and selenium content aids in energy metabolism and thyroid function.
  • Beef liver is packed with antioxidants which reduce inflammation and protect the body from oxidative stress.
  • Beef liver supports healthy cognitive function because it’s rich in choline and omega-3 fatty acids.
  • Beef liver’s high levels of zinc, iron, and vitamin A enhance immune system health.


With such an impressive nutritional profile, the best thing you can do for your overall health and vitality is to take up preparing delicious beef liver recipes. You can find over 80 inspiring, delicious recipes in our free keto recipe book featuring beef organs and liver. Whether you're a longtime keto follower or just getting started, this book guides you in incorporating beef liver and other nutritious organ meats into delicious, satisfying meals. 


How Much Liver Is Safe to Eat Every Day?


While incredibly nutritious, liver is very rich in iron, copper, and vitamin A, so incorporating higher levels of these nutrients can lead to overconsumption. Here’s why:


  • Excessive iron levels can cause nausea, vomiting, and damage to the liver and brain.
  • Too much copper may lead to intestinal distress and liver damage.
  • Overconsumption of preformed vitamin A can result in vitamin A toxicity, causing nausea, headaches, liver problems, and potentially birth defects.


A recommended amount is 85–170 grams (3–6 ounces) of liver per meal, 2–3 times per week. This allows you to reap the benefits of liver's dense nutrient profile without going overboard. Pair liver with plenty of vegetables, healthy fats, and other complete protein sources for a well-rounded diet.


If the distinct taste of beef liver isn't your cup of tea, you can still harness its incredible nutritional benefits. One Earth Health's beef liver supplements conveniently deliver nature's superfood in capsule form. Experience the power of this nutrient powerhouse without any fuss, and nourish your body with essential vitamins and minerals.



Beef liver supplement bottle by One Earth Health packed with nutritious beef liver and all essential vitamins



The Best Beef Liver Supplements


Many people want the benefits of liver but don't enjoy its taste or texture. Our grass-fed beef liver supplements offer a convenient alternative. When shopping for supplements, always go for high-quality products using natural, organic ingredients without harmful additives—such as ours.


One Earth Health’s beef liver supplements are made from desiccated (freeze-dried) grass-fed organs. They provide the same concentrated nutritional punch as fresh liver—packed with all the vitamin goodies—but in an easy-to-take capsule form. We source our livers from small family farms in New Zealand that raise cattle sustainably and ethically, so you know you can trust you're getting a premium, additive-free product. 


When starting any new supplement routine, always check in with your healthcare provider first. They can make sure our organ supplements are a good fit for your specific health needs and goals. 


Never settle for mediocre supplements when you can have the best. One Earth Health’s products are a premier choice for your health. Invest in your well-being with One Earth Health's unmatched quality and transparency in beef organ supplementation.


Are There Side Effects of Beef Liver Supplements?


You may experience some side effects from taking beef liver supplements, especially if you take a dose higher than recommended. When you follow the suggested serving sizes and incorporate our grass-fed beef liver supplements into a well-balanced diet, you can harness their nourishing benefits without any adverse effects.


Potential side effects of too much beef liver include:


  1. Digestive issues: the high levels of iron and other nutrients in beef liver supplements may cause constipation, nausea, or stomach upset.
  2. Iron overload: beef liver is a rich source of iron. Large doses of iron supplements, including beef liver pills, over a long period, can lead to iron overload or hemochromatosis in susceptible individuals.
  3. Vitamin A toxicity: the high vitamin A content in beef liver means supplements could cause vitamin A toxicity or hypervitaminosis A if taken in mega-doses frequently. 
  4. Medication interactions: beef liver's nutrient density means the supplements may interact with certain medications such as antibiotics, antidepressants, or blood thinners. 


As with any supplement, stick to the recommended dosage of beef liver pills to avoid overconsumption. If you have any underlying health conditions or concerns, it's always wise to consult with your healthcare professional first. Moderation and individualized guidance go a long way in ensuring safe, beneficial supplementation with these potent nutrient sources.


Beef Liver FAQ


Is beef liver a good multivitamin?


Beef liver is an exceptional natural multivitamin source. Liver and other variety meats provide a highly concentrated dose of essential vitamins and minerals, such as: 


  • Preformed vitamin A
  • B vitamins (riboflavin, niacin, B6, and the hard-to-get B12)
  • Iron
  • Zinc
  • Copper
  • Selenium


For those on carnivore or keto diets that may be lacking in certain nutrients from plant sources, grass-fed beef liver can be an incredible nutrient booster to support overall health and bodily functions. 


Does beef liver have all B vitamins?


Beef liver contains an impressive array of the all-important B vitamin family. It's one of the best dietary sources of vitamin B12, which is crucial for energy levels and neurological health. Beef liver also supplies abundant amounts of other B vitamins such as riboflavin (B2), niacin (B3 or nicotinic acid), pantothenic acid (B5), folate (B9), and pyridoxine (B6). 


This complete B vitamin profile makes beef liver an ideal whole food supplement for meeting your dietary intake needs for these essential nutrients involved in metabolism, red blood cell formation, and so many vital bodily functions.


Is liver healthier than steak?


Liver has an edge over standard muscle meats such as steak. Beef liver contains much higher concentrations of vitamin A, energy-supporting B vitamins, iron for healthy blood, zinc for immune function, and high-quality protein. While a lean cut of steak can absolutely be part of a healthy, balanced diet, you'll get more nutritional bang for your buck from the same portion of liver. 


Does beef liver have omega-3?


While not as rich as fatty fish, beef liver does provide a good source of fatty acids such as ALA, EPA, and DHA. These anti-inflammatory healthy fats support cardiovascular health and overall wellness. Consuming beef liver as part of your dietary intake of animal foods can boost your omega-3 levels to promote a healthier ratio of pro-inflammatory omega-6 fats. The omega-3 content, along with its antioxidant nutrients like vitamin E, allows beef liver to benefit heart health.


How much CoQ10 is in beef liver?


Beef liver is an excellent source of the antioxidant nutrient coenzyme Q10, or CoQ10 for short. A typical 3.5 oz serving contains a very impressive 28.9mg of this vital compound. CoQ10 is critical for energy production at the cellular level and provides powerful antioxidant protection. It protects against cardiovascular disease, making the high CoQ10 levels in beef liver yet another reason it benefits the body in so many ways. For those looking to boost their CoQ10 intake from whole food sources, beef liver is tough to beat.


Does beef liver have zinc?


Zinc is one of the many micronutrients beef liver is loaded with. A standard 3.5 oz portion provides a whopping 4.1 mg of zinc, supplying over a third of the recommended daily intake. Zinc is an essential mineral involved in immune function, wound healing, protein synthesis, DNA synthesis, and cell division among other roles. Its high bioavailability from animal sources such as beef liver makes it an excellent way to cover your body's zinc needs through diet alone. 


Is the liver high in iron?


Beef liver ranks among the most iron-dense foods you can eat. A single 3.5 oz serving contains a substantial 5-6 mg of this essential mineral. Iron is critical for producing hemoglobin, the protein in red blood cells that transports oxygen. 


Groups at risk for iron deficiency like menstruating women can really benefit from incorporating beef liver and other iron-rich organ meats into their regular dietary intake. The type of heme iron in animal sources such as liver also tends to be more absorbable than non-heme iron from plants.


Is the liver high in magnesium?


Beef liver is not particularly high in the mineral magnesium compared to other foods. A typical 3.5 oz portion only provides around 4% of the recommended daily intake. While a good source of many nutrients, better options for boosting your magnesium intake include nuts, seeds, whole grains, leafy greens, and other plant-based foods. 


Magnesium is involved in over 300 enzymatic reactions and proper levels are important for energy production, muscle and nerve function, DNA synthesis, and more. 


Further Reading


Are beef organs keto-friendly?

Power through our ultimate meat organ guide

What makes beef organs good for your health?

Is beef kidney rich in protein?

Is beef liver rich in carbs?

Beef liver for hormonal balance

Beef organs for healthy joints

Fatty acids content in beef liver

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