How much vitamin D is in liver capsules? Understanding the Nutrient Profile

December 2, 2025 •

4 min read

While 100 grams of raw beef liver contains about 16 IU of vitamin D, the amount found in liver capsules can vary significantly by brand and serving size. These supplements, made from desiccated liver, are not primarily a source for this vitamin.

Quick Summary

Beef liver capsules contain modest amounts of vitamin D but are rich in other nutrients like Vitamin A and B12. They are not a potent Vitamin D source, unlike cod liver oil.

Key Points

Modest Vitamin D Content: Beef liver capsules contain only a small amount of Vitamin D, typically around 80 IU per 2-gram serving, making them an insufficient primary source.
Rich in Other Nutrients: Liver capsules are a powerhouse of other vitamins and minerals, including extremely high levels of Vitamin A and Vitamin B12.
Not a Cod Liver Oil Substitute: For boosting vitamin D levels, cod liver oil is far more effective, offering hundreds of IU per dose, along with beneficial Omega-3 fatty acids.
Risk of Vitamin A Toxicity: Due to its high concentration of Vitamin A, excessive intake of liver capsules can lead to toxicity, which is especially dangerous for pregnant women.
Check Labels and Source: Nutrient content varies between brands, so always verify the label. Choose supplements from reputable sources, preferably grass-fed and pasture-raised animals.
Balanced Approach: While a nutrient-dense whole food, liver capsules should be balanced with other dietary sources of vitamin D, like sunlight, fatty fish, and fortified foods.

The Vitamin D Content in Liver Capsules

Contrary to some assumptions, liver capsules are not a rich or primary source of vitamin D. Instead, they are highly concentrated with other essential nutrients. For instance, a 2-gram serving of one brand's beef liver capsules provides approximately 80.93 IU (International Units) of Vitamin D3. While this contributes to your daily intake, it is a very small fraction of the recommended daily allowance for most adults, which can be 600-800 IU or more depending on age.

Liver, in general, is not known for its vitamin D density. Research confirms that fish liver oils, like cod liver oil, are among the best natural sources of this nutrient. Animal livers, including beef, provide only small to modest amounts. This is a critical distinction to make when selecting a supplement based on your specific nutritional goals.

Why Liver Capsules Aren't a Primary Vitamin D Source

Beef liver is often referred to as 'nature's multivitamin' due to its comprehensive and highly bioavailable nutrient profile. However, this reputation is primarily built on its high content of other vitamins and minerals, not its vitamin D. The freeze-drying process used to create capsules effectively concentrates all the natural nutrients, but it doesn't change the underlying nutrient balance.

The Real Nutritional Powerhouse of Liver Capsules

Instead of being a vitamin D powerhouse, liver capsules excel in other areas. A typical serving can provide impressive levels of:

Vitamin A (Retinol): Liver is one of the richest natural sources of preformed Vitamin A, which is crucial for immune function and vision. However, its high concentration also poses a risk for toxicity if consumed excessively.
Vitamin B12: Essential for energy metabolism and red blood cell formation, Vitamin B12 is found in exceptionally high amounts in liver.
Iron: Heme iron, the most easily absorbable form, is abundant in beef liver and can help combat iron-deficiency anemia.
Copper, Zinc, and Selenium: These trace minerals are also present in significant quantities and play vital roles in overall health.
Other B-Vitamins: Liver capsules also contain good levels of riboflavin (B2), folate (B9), and niacin (B3).

Comparing Liver Capsules: Beef vs. Cod Liver Oil

Choosing between different liver-based supplements often comes down to targeting specific nutritional needs. The table below highlights the key differences between beef liver capsules and cod liver oil, particularly concerning vitamin D and A.


Feature	Beef Liver Capsules	Cod Liver Oil Capsules
Primary Function	General multivitamin supplement	High-dose Vitamin D & Omega-3 source
Vitamin D Content	Low to moderate (~80 IU per 2g serving)	High (~400 IU per 5ml serving)
Vitamin A Content	Very High (Potential toxicity risk with high intake)	High (Can also pose a toxicity risk)
Source	Freeze-dried beef liver from cattle	Oil extracted from cod fish liver
Key Additional Nutrients	Vitamin B12, Iron, Copper, Folate	Omega-3 fatty acids (EPA and DHA)
Best For	Whole-food nutrient repletion, particularly B-vitamins and iron.	Optimizing vitamin D levels and anti-inflammatory support from Omega-3s.

Potential Benefits and Risks

Incorporating liver capsules into your diet can be beneficial, but it is not without risks. The primary benefit lies in the broad spectrum of bioavailable nutrients that can support energy levels, immune function, and overall wellness. For those seeking to boost their intake of B vitamins, iron, and preformed Vitamin A, liver capsules are an efficient, whole-food option.

The main risk is the high concentration of Vitamin A. Since it is a fat-soluble vitamin, it can accumulate in the body over time, leading to toxicity. Symptoms can include liver damage, vision problems, and bone pain. This is a particular concern for pregnant women, who are advised to limit or avoid foods high in Vitamin A to prevent teratogenic effects. It's crucial to follow dosage instructions and not combine liver capsules with other high-vitamin A supplements.

Choosing the Right Supplement for Your Needs

When deciding on a supplement, it's important to align the product with your health goals. If your primary objective is to significantly increase your vitamin D intake, a dedicated supplement or cod liver oil is a far more effective option than beef liver capsules. For those looking for a comprehensive, natural source of B-vitamins, iron, and trace minerals, beef liver capsules can be an excellent choice, provided you monitor your total Vitamin A intake.

For authoritative information on vitamin D and other nutrients, the National Institutes of Health (NIH) Office of Dietary Supplements offers a wealth of evidence-based data.

Conclusion

In summary, while liver capsules do contain some vitamin D, they should not be considered a primary source for this nutrient. Their nutritional strength lies in their high levels of Vitamin A, B12, iron, and other minerals. For targeted vitamin D supplementation, cod liver oil or dedicated vitamin D supplements are superior. Always check the nutrient label of any supplement, consult a healthcare provider for personalized advice, and be mindful of the high Vitamin A content to avoid toxicity.

Frequently Asked Questions

No, the amount of vitamin D in liver capsules is typically modest and not enough to meet the daily recommended allowance for most adults.

Cod liver oil is a superior source of vitamin D. A serving can provide several hundred IU, whereas beef liver capsules contain much smaller amounts.

Liver capsules are extremely rich in Vitamin A, Vitamin B12, and iron, along with other minerals like copper and zinc.

It is highly unlikely to get too much Vitamin D from beef liver capsules alone. However, the high Vitamin A content is a key concern for potential toxicity if intake is excessive.

No, the most effective ways to get vitamin D are through direct sunlight exposure, consuming fatty fish like salmon, or taking a dedicated vitamin D supplement.

Because they offer a wide range of bioavailable vitamins and minerals in a whole-food form, many consider them a 'nature's multivitamin,' but they should be used cautiously due to the high Vitamin A content.

Look for capsules from grass-fed, pasture-raised animals. Check the label for the specific vitamin content and ensure it is free from fillers or additives.