Is It Safe to Eat Liver During Pregnancy? Here’s What You Need to Know
08 Mar 2025
Liver is packed with nutrients like iron, protein, and vitamin A, making it a highly nutritious food. But if you’re pregnant, you may have heard mixed advice about whether it’s safe to eat.
The short answer? It depends. While liver can provide essential nutrients, it also contains very high levels of vitamin A (retinol), which can be harmful to your baby in excess amounts.
Let’s break down the benefits, risks, and safe alternatives so you can make the best choice for you and your baby.
Folate – Important for fetal brain and spinal cord development.
Protein – Supports your baby’s growth.
Vitamin B12 – Essential for red blood cell formation and nerve function. Liver can be especially beneficial if you’re low in iron or have low energy levels during pregnancy.
Occasionally (1-2 times per month): Small amounts are likely safe.
Best in the second or third trimester: The first trimester is when vitamin A poses the highest risk.
Avoid eating large portions frequently.
Avoid liver supplements (e.g., cod liver oil), which are highly concentrated. If you’re unsure, always check with your healthcare provider before including liver in your diet.
The Benefits of Eating Liver During Pregnancy
Liver is one of the most nutrient-dense foods available. Just a small portion contains: Iron – Helps prevent anemia, which is common in pregnancy.Folate – Important for fetal brain and spinal cord development.
Protein – Supports your baby’s growth.
Vitamin B12 – Essential for red blood cell formation and nerve function. Liver can be especially beneficial if you’re low in iron or have low energy levels during pregnancy.
Why Too Much Liver Can Be Harmful
The main concern with liver is its extremely high vitamin A (retinol) content. Too much vitamin A during pregnancy can:- Increase the risk of birth defects, especially in the first trimester.
- Harm fetal development, particularly the baby’s brain, heart, and spinal cord.
- The recommended daily intake of vitamin A during pregnancy is 770 mcg (2,565 IU) per day.
- A 3.5-ounce (100g) serving of beef liver contains over 6,000 mcg (22,000 IU)—far exceeding the safe limit.
Can You Eat Liver Safely During Pregnancy?
If you enjoy liver, you don’t have to avoid it completely, but you should limit how often and how much you eat to avoid excess vitamin A. General Guidelines:Occasionally (1-2 times per month): Small amounts are likely safe.
Best in the second or third trimester: The first trimester is when vitamin A poses the highest risk.
Avoid eating large portions frequently.
Avoid liver supplements (e.g., cod liver oil), which are highly concentrated. If you’re unsure, always check with your healthcare provider before including liver in your diet.
Safe Alternatives for Key Nutrients
If you want the benefits of liver without the risks, try these pregnancy-safe alternatives:- For Iron: Lean red meat, beans, lentils, spinach, and fortified cereals.
- For Folate: Leafy greens, oranges, avocados, and prenatal vitamins.
- For Vitamin A (Beta-Carotene, the Safer Form): Carrots, sweet potatoes, and mangoes.
