The Truth About Eating Liver Benefits and Risks You Should Know

Whether you grew up loving liver and onions or avoided it like the plague, there’s no denying that liver is one of the most nutrient-dense foods you can eat. Often referred to as “nature’s multivitamin,” animal liver especially from beef or chicken is rich in essential vitamins and minerals. But despite its nutritional profile, liver isn't a free-for-all food. In fact, eating too much can come with some serious health risks.

Here’s what you should know before adding liver to your plate.

Why Liver Is Considered a Nutritional Powerhouse

The Academy of Nutrition and Dietetics dubs liver a nutritional goldmine. It’s one of the most concentrated sources of:

• Iron

• Vitamin A

• Vitamin B12

• Choline and Biotin

• Copper, zinc, and selenium

A 3.5-ounce serving of beef liver contains more than 400% of your daily value of vitamin A and over 1,000% of your daily B12 needs. For people with higher nutritional demands like athletes, people with digestive issues, or those who primarily eat plant-based diets liver can help bridge the gap in micronutrient intake.

Still, moderation is key.

The Downsides of Eating Liver

Despite its impressive benefits, liver can easily go from a health food to a health hazard if overconsumed. Here are the key risks:

1. It’s Very High in Cholesterol

Liver is naturally high in cholesterol, and while the relationship between dietary cholesterol and blood cholesterol is still debated, it's clear that excess cholesterol can contribute to heart disease in some individuals.

• A 3.5-ounce serving of beef liver contains about 393 mg of cholesterol

• A similar serving of chicken liver has approximately 558 mg

For people with elevated cholesterol or a family history of heart disease, the U.S. National Library of Medicine recommends limiting cholesterol intake to under 200 mg per day well below what liver provides in a single serving.

2. Risk of Vitamin A Toxicity

Liver is also an extremely rich source of vitamin A, a fat-soluble vitamin that your body stores instead of excreting. Over time, consuming too much vitamin A especially from food sources like liver can lead to hypervitaminosis A, a condition marked by:

• Headaches

• Vision problems

• Nausea and vomiting

• Bone thinning and increased fracture risk

• Liver damage

• Birth defects in pregnant individuals

According to the Office of Dietary Supplements, just one serving of beef liver can contain over four times the daily recommended intake of vitamin A. For pregnant people, the UK’s National Health Service (NHS) advises avoiding liver altogether to prevent fetal harm.

3. It Can Pose a Risk for Children

A 2019 study in Environmental Monitoring and Assessment cautioned against giving liver to children more than once a week. Because liver stores a high concentration of minerals, excessive intake in young kids can lead to mineral overload or imbalances that affect development.

Should You Eat Liver?

Yes but in moderation. Experts recommend:

• Limiting to 1–2 servings per week (around 3 ounces per serving)

• Choosing high-quality, organic sources if possible

• Avoiding liver during pregnancy

• Not giving liver to children more than once weekly

What About Liver Supplements?

Liver-based supplements (often sold as desiccated liver capsules) are popular in wellness circles. While they can provide similar nutrients in a more convenient form, the same caution applies especially concerning vitamin A levels. Always consult your healthcare provider before taking high-dose liver supplements.

The Bottom Line

Liver is undeniably nutritious and can be a powerful way to support your vitamin and mineral intake. But too much of a good thing can become harmful especially when it comes to cholesterol and vitamin A. Enjoy liver as part of a balanced diet, not a daily staple, and always talk to your doctor if you’re unsure whether it’s right for you.

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