Is Liver Healthy or Harmful? The Surprising Truth About Vitamin A Overload

Liver is considered a highly nutritious food, especially for individuals suffering from iron deficiency. However, due to its high concentration of vitamins and minerals, experts warn against excessive consumption.

While liver contains impressive nutritional values including iron, zinc, copper, and vitamins A, B, and D, it is also rich in cholesterol and particularly high in vitamin A, which can be harmful in large quantities. The Heart UK organization emphasizes that liver is an especially concentrated organ meat, and should therefore be consumed in moderation.

Pregnant women or those planning to conceive are advised to avoid liver and liver-based spreads such as pâté, due to potential negative effects on fetal development from excess vitamin A. Women in menopause are also recommended to limit liver intake to no more than once a week, due to the risk of bone density loss.

The UK’s National Health Service (NHS) states that consistent intake of more than 1.5 mg of vitamin A per day may weaken bones over time, especially in older adults. Since liver contains very high amounts of retinol (the active form of vitamin A), frequent consumption — especially when combined with vitamin A supplements — may lead to toxic levels.

For individuals not in risk groups, liver can be part of a healthy diet, as long as it is consumed in moderation, ideally no more than once per week. It’s also important to monitor additional sources of vitamin A, such as fish oils and other supplements, to avoid exceeding the recommended daily intake.

Liver is a nutritious food, but its consumption requires careful consideration, especially for pregnant women and older adults. The key is balance, even when it comes to foods considered healthy.