Can I Eat Liver During Pregnancy?

Jul 30

At a Glance:

⚠️ Concern: Liver contains very high levels of vitamin A (retinol), which can be harmful to fetal development in excessive amounts.
🔥 Risk Level: Not recommended in large amounts. Small, occasional portions may be acceptable if approved by your healthcare provider.
✅ Safe Practices: Avoid frequent or large servings. Opt for other iron-rich foods like cooked leafy greens, beans, or lean meats instead.

Liver is a nutritional powerhouse, known for being rich in iron, vitamin B12, and other key nutrients. However, during pregnancy, its high content of preformed vitamin A (retinol) makes it a food to approach with caution.

Too much of this form of vitamin A—especially in the first trimester—can increase the risk of birth defects and toxicity. So, while liver is nutrient-dense, it may not be the safest option for expecting individuals.

Why Liver Can Be a Concern During Pregnancy

Liver, particularly from animals like beef or chicken, contains extremely high levels of retinol, a form of vitamin A that is readily absorbed by the body.

While vitamin A is important for fetal development, excess amounts of retinol can be teratogenic, meaning it can interfere with normal fetal development, particularly in the first trimester.

Potential risks of excess vitamin A include:

Craniofacial and heart malformations
Central nervous system defects
Liver toxicity in the mother

Health authorities recommend pregnant individuals not exceed 10,000 IU (3,000 mcg RAE) of preformed vitamin A per day.

Just one serving (about 3 ounces) of beef liver can contain up to 27,000 IU, far exceeding the daily upper limit.

Nutritional Benefits of Liver (When Not Pregnant)

Liver is incredibly rich in:

Iron – Supports red blood cell production
Vitamin B12 – Essential for neurological development
Folate – Aids in preventing neural tube defects
Copper and zinc – Support fetal growth and immune function

These benefits are real—but in pregnancy, you can obtain these nutrients from safer food sources or prenatal vitamins.

Safer Alternatives to Liver During Pregnancy

If you're looking to boost iron or vitamin B12 without the risks of excessive vitamin A, here are some options:

✅ Lean red meats (well-cooked)
✅ Cooked leafy greens like spinach and kale
✅ Iron-fortified cereals
✅ Lentils, beans, and chickpeas
✅ Eggs and dairy
✅ Prenatal vitamins (with safe vitamin A levels from beta-carotene)

What About Liver Supplements or Cod Liver Oil?

Liver-based supplements, including cod liver oil, should be avoided during pregnancy unless specifically recommended by a healthcare provider. They also tend to contain high levels of retinol, often exceeding safe thresholds.

Always check with your OB-GYN or midwife before taking any supplement with vitamin A.

Conclusion: Avoid Liver to Limit Vitamin A Risk

While liver is packed with beneficial nutrients, it also contains high doses of preformed vitamin A, which may be harmful during pregnancy—especially in large or frequent servings. For this reason, many health experts recommend avoiding liver entirely during pregnancy.

Fortunately, there are plenty of other safe, iron-rich foods to support your health and your baby’s development without the risks.

Disclaimer: The content on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions regarding your health, pregnancy, or medical conditions.

Reference: https://www.fda.gov/food/health-educators/listeria-food-safety-moms-be