Are Liver Supplements Safe During Pregnancy? A Naturopath’s Honest Answer

If you’ve been researching pregnancy nutrition, you’ve probably noticed that liver capsules are having a real moment right now. Scroll through any natural pregnancy group and you’ll see them recommended for iron, energy, B vitamins… basically everything.

So when I tell expecting mums I don’t recommend them, I usually get a surprised look. “But Gloria, aren’t they supposed to be amazing for pregnancy?”

Here’s the thing. Liver itself? Absolutely nutrient-dense. But liver in capsule form, taken daily throughout pregnancy? That’s where I pull up the brakes. And today I want to explain exactly why.

Why Liver Supplements Are So Popular in Pregnancy

I completely understand the appeal. You’re exhausted, maybe feeling a bit queasy, and here’s this little capsule promising to deliver all the iron and B vitamins you need without having to cook or taste actual liver.

Plus, liver genuinely is one of the most nutrient-packed foods on earth. It’s loaded with iron, folate, B12, choline, and vitamin A. All things your growing baby needs.

And if you’ve been told it’s an “ancestral food” that traditional cultures valued, or that it’s more natural than synthetic vitamins, of course you’d be drawn to it. Your intentions are spot-on.

But there are three big problems with liver supplements that most people have no idea about. And they’re worth knowing before you spend your money or, more importantly, before you take them throughout your pregnancy.

Problem #1: You Actually Have No Idea How Much Vitamin A You’re Getting

This is the big one, and it’s genuinely concerning.

Imagine buying a bottle of paracetamol where some tablets contained 500mg and others contained 5,000mg, but the label just said “paracetamol.” You’d never accept that, right? But that’s essentially what’s happening with liver supplements and vitamin A.

Here’s what the research found: when scientists tested 60 different batches of cattle liver, they found that some contained three times more vitamin A than others. Same type of animal, similar conditions, but wildly different amounts.

And when liver gets processed into powder or capsules? It gets worse. Depending on how the manufacturer does it, you can end up with products that have up to ten times the difference in vitamin A content. That’s massive.

To give you a real example: one popular liver supplement had independent testing done, and it showed 1,887 µg of vitamin A in just four capsules. That’s already more than half the safe daily limit for pregnant women – before you’ve even eaten breakfast or taken your prenatal vitamin.

Why This Matters for Your Baby

Now, vitamin A is absolutely essential for your baby. It helps build their heart, eyes, lungs, and immune system. But here’s the tricky bit: there’s a difference between plant-based vitamin A (like from carrots and sweet potatoes) and the animal-based kind (retinol) that’s in liver.

Your body is smart with the plant version. It only converts what it needs, so you can’t overdose on it.

But with retinol from liver? Your body absorbs all of it, whether it needs it or not. And too much has been linked to problems with your baby’s development – particularly affecting their skull, heart, and limbs.

This is why health organisations around the world specifically warn pregnant women about liver. The WHO says more than 3,000 µg per day can be toxic. The NHS tells pregnant women straight out: “Do not take any supplements containing vitamin A (retinol) when you’re pregnant.” They also say to avoid liver completely because it’s so concentrated.

When you’re taking a capsule where the vitamin A content could vary by 10 times depending on the batch, and you have no way of knowing which one you’ve got? That’s not a gamble I’d ever recommend.

Problem #2: The Labels Are Often Wrong

Even if you think you can trust the label to tell you what’s in your capsules, here’s some news that might shock you.

A study looked at 49 liver supplements sold in the US. They checked whether the labels followed basic rules. What they found was pretty alarming:

• 59% of products had labelling that didn’t meet basic standards
• 85% made incorrect nutrient claims (like saying “high in X” when they shouldn’t)

In other words, most liver supplements don’t get the basics right. How can you make a safe choice about pregnancy nutrition when the information on the bottle might not be accurate?

During pregnancy, when you’re being so careful about everything you put in your body, this kind of uncertainty isn’t acceptable.

Problem #3: Liver Stores More Than Just Nutrients

Here’s something that doesn’t get talked about nearly enough: the liver is your body’s filter. It’s constantly working to process substances that the body has been exposed to. This is true for humans and for cattle.

This means whatever that animal was exposed to from the paddock it has grazed on, the environment it has lived in, the liver has been working to filter it. And when you concentrate liver into a daily capsule, you’re potentially concentrating those things too.

Heavy Metals

Studies from multiple countries have found that cattle liver contains higher levels of heavy metals compared to regular muscle meat. We’re talking about things like cadmium, lead, and mercury – all things you definitely want to minimise during pregnancy.

New Zealand’s Ministry for Primary Industries notes that cadmium builds up in animal liver and kidneys when livestock graze on contaminated ground. It’s one of the ways these metals enter the food chain.

Other Environmental Contaminants

It’s not just metals. Research has found that livestock livers also retain something called persistent organic pollutants – these are fat-soluble chemicals that stick around in the environment and in our bodies. They include:

• Dioxins (from industrial processes)
• PCBs (older industrial chemicals that are still around)
• Flame retardants (yes, the same ones used in furniture and electronics)

Studies have found all of these in cattle, sheep, and other farm animal livers. And because they’re fat-soluble, they can accumulate in your body over time.

During pregnancy, these substances can cross the placenta to your baby. Your baby’s developing brain and organs are particularly vulnerable to environmental toxins.

Now, eating a small serve of liver occasionally? Your body can handle that. But taking concentrated liver capsules every single day? That’s a different story. You’re potentially building up an exposure that just isn’t necessary when there are safer ways to get the nutrients you need.

What the Official Guidelines Say

This isn’t just my opinion as one naturopath. Health organisations around the world have looked at the evidence and they’re all saying the same thing.

NHS (UK): “Do not take any supplements containing vitamin A (retinol) when you’re pregnant. Too much vitamin A could harm your baby.” They also say to avoid liver completely.

WHO: Recommends vitamin A supplements in pregnancy only for women in areas where severe deficiency is a major problem (like parts of Africa and Asia). For women in developed countries like Australia? They don’t recommend it.

Royal Women’s Hospital Melbourne: Says liver contains high levels of retinol that “may be harmful to a developing baby.” If you do eat it, limit it to no more than 50g per week (that’s a very small serve).

The research backs this up too. Studies specifically warn health professionals about recommending liver to pregnant women because of the unpredictable vitamin A levels.

The message is clear and consistent: the risks outweigh the benefits, especially when there are safer alternatives available.

So What Should You Do Instead?

I know this might feel frustrating if you were hoping liver capsules would be your pregnancy nutrition answer. But here’s the good news: you can get all those nutrients through safer, more reliable sources.

For Iron

Regular red meat (not liver), chicken, fish, eggs, and leafy greens are all excellent sources. Pair them with vitamin C-rich foods (like capsicum, strawberries, or tomatoes) to help your body absorb the iron better.

If your bloodwork shows you need more iron, a well-formulated supplement like ferrous bisglycinate is gentle on your stomach and gives you a known, reliable dose.

For Folate

Leafy greens, legumes, avocado, eggs, and fortified foods have you covered. Your prenatal vitamin should also contain methylfolate (the active form your body actually uses) rather than synthetic folic acid.

For B12

Eggs, meat, fish, and dairy throughout the week will easily meet your needs. If you’re vegan or have absorption issues, a B12 supplement is far more predictable than liver capsules.

For Choline

Here’s a surprise: eggs are actually a better source than liver for this one. Two eggs give you about 250mg of choline, and you can easily eat them daily without any of the risks that come with liver.

A good-quality prenatal multivitamin plus a varied, nutrient-dense diet will cover everything you need. And if you’re worried about specific deficiencies, proper testing can guide you towards the right targeted support – no guesswork required.

Please Don’t Panic If You’ve Already Been Taking Them

If you’ve been taking liver supplements during pregnancy, please take a breath. The occasional capsule is unlikely to cause harm, and stressing about it now won’t help you or your baby.

What matters is making informed choices going forward now that you know what you know.