Beef liver capsules are dried, powdered beef liver, and their main benefit is that liver is naturally rich in vitamin B12, iron, copper and vitamin A. That richness is also the catch: liver is one of the richest food sources of preformed vitamin A, so organ supplements are not suited to pregnancy, and anyone taking them should keep an eye on their total vitamin A intake. Here is what is in them, how much a capsule serve really gives you, and who they suit.
What is desiccated beef liver?
"Desiccated" simply means dried. Desiccated beef liver is beef liver that has been dried and powdered, then usually put into capsules. Some organ supplements blend liver with other organs such as heart, kidney, spleen and pancreas. Labels list the weight of dried organ per serve: Switch Liver gives 1,000 mg of organic grass-fed beef liver in 2 capsules, and Nutricost Grass-Fed Beef Liver gives 3,000 mg in 4 capsules.
What is in beef liver?
Here is what a standard 85 g (3 oz) serve of pan-fried beef liver provides, according to the NIH Office of Dietary Supplements, next to Australian reference values for adults.
| Nutrient | 85 g pan-fried beef liver | Australian adult reference |
|---|---|---|
| Vitamin A | 6,582 mcg | RDI 700 to 900 mcg; upper level 3,000 mcg a day |
| Vitamin B12 | 70.7 mcg | RDI 2.4 mcg; no upper level set |
| Copper | 12.4 mg | Adequate intake 1.2 to 1.7 mg; upper level 10 mg a day |
| Iron | 5 mg | Needs vary by age and sex |
Food figures: NIH ODS vitamin A, vitamin B12, copper and iron fact sheets. Reference values: NHMRC Nutrient Reference Values for vitamin A, vitamin B12 and copper.
A capsule serve is much smaller than a meal of liver. Switch Liver lists 3.6 mcg of vitamin B12 per serve, about one-twentieth of the B12 in that 85 g serve of cooked liver, though still more than the adult RDI of 2.4 mcg.
Beef liver capsules benefits: what the evidence says
We could not find good-quality human trials testing desiccated liver or organ capsules themselves, so their benefits come down to the nutrients they contain. Vitamin B12 is needed for healthy red blood cells, the nervous system and DNA, and iron is part of the haemoglobin that carries oxygen around the body (NIH ODS). We also found no research supporting the idea that eating an organ helps the same organ in your body.
Because amounts vary and labels rarely list every nutrient, liver capsules are not a reliable way to correct a deficiency. If you think you are low in iron or B12, see your GP for a blood test. A measured supplement from our vitamins and minerals range gives a known dose if you need one, and our guide to overlooked vitamin deficiencies in active Australians covers common gaps.
Vitamin A in beef liver and the upper limit
The body stores extra vitamin A mainly in the liver, which is why liver is one of the richest food sources (NIH ODS). It is the preformed type, retinol, which has an upper limit. Australia's upper level of intake for preformed vitamin A is 3,000 mcg a day for adults, including during pregnancy from age 19, and is set to avoid liver abnormalities in adults and birth defects in pregnancy (NHMRC). Healthdirect adds that too much vitamin A over many years may also affect your bones (healthdirect).
How much is in a capsule? Neither capsule label we checked lists vitamin A, and the amount in liver varies a lot between animals: a UK survey of retail livers found large differences from sample to sample (Howells and Livesey, 1998). A label serve of 1 to 3 g of dried liver is far less than a meal of liver, but the vitamin A adds up if you also take cod liver oil or a multivitamin with retinol, or eat liver or pate. Stick to the label dose and do not double up.
Pregnancy and other cautions
Pregnancy: too much vitamin A in pregnancy is linked to birth defects, and experts advise women who are or might be pregnant, and those who are breastfeeding, not to take high doses (NIH ODS). The authors of the UK liver survey concluded that liver cannot be recommended as a food for pregnant women. Avoid beef liver and organ supplements if you are pregnant, planning a pregnancy or breastfeeding, unless your doctor or midwife advises otherwise.
Iron and copper: liver is very high in copper, and an 85 g serve of cooked liver alone is above the adult upper level of 10 mg a day. People with Wilson's disease have a high risk of copper toxicity, and people with haemochromatosis are advised to avoid iron supplements (NIH ODS), so talk to your doctor first if either applies to you.
Medicines and age: taking vitamin A with prescription retinoid medicines can raise the risk of too much vitamin A, according to the NIH. Nutricost's label says its product is not for people under 18. Check with your GP or pharmacist if you take regular medication.
Who organ supplements suit
- May suit: adults who eat meat but do not enjoy liver, and want a small, food-based source of B12 and iron alongside a balanced diet.
- Not suitable: vegetarians and vegans, anyone pregnant, planning a pregnancy or breastfeeding, and people under 18.
- Check with your doctor first: people with iron or copper storage conditions or liver problems, and anyone taking vitamin A supplements, cod liver oil or retinoid medicines.
Capsule or powder? Capsules hide the strong taste of liver and give a fixed dose, and the organ supplements we stock are all capsules. Capsule shells differ: Switch Liver uses vegetarian capsules, while Nutricost uses gelatin capsules.
Products to look at
- Switch Liver: 100% organic grass-fed beef liver from Australian brand Switch Nutrition, 1,000 mg per 2 capsules, 60 serves, with 3.6 mcg of vitamin B12 per serve on the label.
- Nutricost Grass-Fed Beef Liver 3000 mg: desiccated beef liver from pasture-raised cattle, 3,000 mg per 4 capsules, 30 serves.
- Our vitamins and minerals range, for B12, iron or a multivitamin at a measured dose.
FAQs
What are the benefits of beef liver capsules?
Their benefits come from the nutrients in liver, mainly vitamin B12, iron, copper and vitamin A. A capsule serve is much smaller than a meal of liver: Switch Liver lists 3.6 mcg of B12 per serve, more than the adult RDI of 2.4 mcg. We could not find good-quality trials testing the capsules themselves, so think of them as a food-based extra, not a fix for a deficiency.
Is desiccated beef liver safe to take every day?
There is little research on daily use of the capsules themselves, so the main thing to watch is vitamin A. Australia's upper level for preformed vitamin A is 3,000 mcg a day for adults, and liver is one of the richest sources. Labels rarely list vitamin A, so stick to the label dose, avoid doubling up with cod liver oil or liver meals, and ask your GP if unsure.
Can I take beef liver capsules while pregnant?
It is best to avoid them unless your doctor or midwife advises otherwise. Too much vitamin A in pregnancy is linked to birth defects, and liver is one of the richest sources of the preformed type. The NIH notes that experts advise women who are or might be pregnant, and those breastfeeding, not to take high doses. Ask your GP or midwife which supplements suit you.
How much vitamin A is in beef liver capsules?
Usually you cannot tell, because neither label we checked lists it and the vitamin A in liver varies widely between animals. For scale, 85 g of pan-fried beef liver has about 6,582 mcg, more than double the adult upper level of 3,000 mcg a day. A label serve of 1 to 3 g of dried liver contains far less, but it adds to your vitamin A from other sources.
Where can I buy organ supplements in Australia?
Supps247 stocks beef liver capsules from Switch Nutrition and Nutricost online, with Australia-wide delivery, and in our stores across Victoria and in Brisbane. Stock varies by store, so check the product page or call your local store before you travel. When comparing organ supplements, look at the dried organ weight per serve, the capsule type and the label warnings.
Sources: NIH ODS, vitamin A fact sheet; NIH ODS, vitamin B12 fact sheet; NIH ODS, iron fact sheet; NIH ODS, copper fact sheet; NHMRC Nutrient Reference Values, vitamin A; NHMRC Nutrient Reference Values, vitamin B12; NHMRC Nutrient Reference Values, copper; healthdirect, vitamin A and your health; Howells and Livesey, Food Additives and Contaminants (1998); Switch Nutrition, beef liver capsules; product label images.
Order online with Australia-wide delivery, free on orders of $99.99 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.
Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
