What Vitamin Is In The Liver? A Complete Nutritional Breakdown

January 12, 2026 •

3 min read

As one of the most nutritionally dense foods available, liver is packed with an array of essential vitamins and minerals. While many nutrients are present, the organ is most famously known as an exceptionally rich source of both Vitamin A and Vitamin B12. Understanding what vitamin is in the liver is key to unlocking its potent health benefits.

Quick Summary

Liver is a nutritional powerhouse, concentrated with Vitamin A and multiple B-vitamins, especially B12 and folate. Its high nutrient density supports vision, immune function, and energy. Consumption should be moderated to avoid potential toxicity from excess fat-soluble vitamins.

Key Points

Vitamin A powerhouse: Liver is one of the richest food sources of preformed Vitamin A (retinol), essential for vision and a strong immune system.
Unrivaled B12 source: It contains a massive concentration of Vitamin B12, which is critical for energy production, DNA synthesis, and neurological health.
Moderation is key: Due to its high Vitamin A content, excessive liver consumption can lead to toxicity, known as hypervitaminosis A, affecting bones and liver health.
Comprehensive nutrient profile: Beyond Vitamin A and B12, liver is an excellent source of other B-vitamins like folate and riboflavin, plus vital minerals such as iron and copper.
Different types vary: While both are nutrient-dense, beef liver generally contains higher amounts of Vitamin A and B12 compared to chicken liver.
Superfood status: Its exceptional nutrient density and concentration of bioavailable vitamins and minerals qualify liver as a nutritional superfood.

The Dominant Vitamins: A and B12

The most prominent vitamins found in liver are Vitamin A and Vitamin B12, both stored by the organ in significant amounts. These two micronutrients are present in concentrations far exceeding their daily recommended values in a single serving, which is why liver is often regarded as a superfood.

Vitamin A: The Vision and Immune Booster

Liver contains preformed Vitamin A, also known as retinol, which the body can use immediately, unlike the plant-based beta-carotene which must first be converted. This fat-soluble vitamin plays a crucial role in:

Maintaining healthy vision, particularly in low light.
Supporting the body's immune system to fight illness and infection.
Promoting healthy growth, cellular communication, and reproductive health.
Ensuring the integrity of surface tissues like the skin and mucous membranes.

Vitamin B12: Essential for Energy and Nerves

Vitamin B12, or cobalamin, is a water-soluble vitamin that is uniquely stored in large quantities in the liver. A deficiency can lead to severe anemia and neurological issues. The functions of Vitamin B12 include:

Supporting the formation of red blood cells and DNA.
Maintaining healthy nerve function and brain health.
Helping the body convert food into energy, which combats fatigue.

A Spectrum of B-Vitamins and More

Beyond Vitamins A and B12, liver provides a comprehensive array of other B-vitamins and vital minerals, contributing to its status as a nutritional powerhouse.

Riboflavin (B2): Vital for cellular development and function, it helps convert food into energy.
Folate (B9): Important for cell growth and DNA formation, especially crucial during pregnancy.
Niacin (B3): Supports energy metabolism and cellular function.
Iron: The highly bioavailable heme-iron in liver helps carry oxygen throughout the body and prevent anemia.
Copper: This mineral helps regulate iron metabolism and brain function.
Choline: Essential for brain development and liver function.

Comparison of Different Liver Types

The nutritional content can vary slightly depending on the source of the liver. Here is a comparison of beef and chicken liver, two of the most common varieties.


Nutrient (per 100g)	Beef Liver	Chicken Liver
Vitamin A (RAE)	~7,082 mcg	~3,222 mcg
Vitamin B12	~67 mcg	~16.6 mcg
Riboflavin (B2)	~2.8 mg	~1.8 mg
Iron	~5.54 mg	~9.0 mg
Copper	~9.8 mg	~0.5 mg

Note: Nutritional values are approximate and can vary based on preparation and source.

Risks of Overconsumption and Safe Practices

While incredibly nutritious, the high concentration of certain vitamins and minerals in liver requires moderation.

Vitamin A Toxicity: Because Vitamin A is fat-soluble and stored in the liver, eating too much can lead to a toxic buildup, known as hypervitaminosis A. Symptoms include headaches, nausea, and in severe cases, liver damage. Pregnant women should be especially cautious, as excessive Vitamin A can cause birth defects. For most healthy adults, consuming liver no more than once a week is a safe guideline.
High Copper and Iron: The high levels of copper and iron can be problematic for individuals with specific medical conditions that affect mineral metabolism, such as hemochromatosis.
High Cholesterol: Liver is a high-cholesterol food, which may be a concern for some individuals.

Conclusion: Harnessing the Nutritional Power of Liver

Liver is a nutritional powerhouse, offering exceptional amounts of Vitamin A and B12, along with a spectrum of other B-vitamins, iron, and copper. When consumed in moderation, it is a highly effective way to prevent nutrient deficiencies and support overall health, including vision, immune function, and energy production. However, due to the high concentration of fat-soluble Vitamin A, excessive intake can lead to toxicity, making mindful consumption essential. For most people, a small serving once or twice a week is enough to reap its significant health benefits without risk. For those with specific health conditions, or who are pregnant, consulting a doctor is recommended to determine the appropriate intake.

How to incorporate liver into your diet

For those interested in adding liver to their diet, it can be pan-fried with onions, blended into pâté, or mixed with ground meat in recipes like meatballs. A flavorful dish can be made by searing slices in a pan with butter and seasoning, ensuring not to overcook to avoid a rubbery texture.

For more specific guidelines, you can consult sources such as the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

Liver contains an extremely high concentration of Vitamin A, often providing several hundred percent of the daily recommended intake in a single serving. It also contains exceptionally high amounts of Vitamin B12.

While safe for most people in moderation, liver is not suitable for everyone. Pregnant women should limit or avoid it due to the risk of Vitamin A toxicity. Individuals with conditions like hemochromatosis or gout should also be cautious due to high iron and purine levels.

For most healthy adults, consuming liver once a week is generally considered safe to gain the nutritional benefits without risking a toxic buildup of fat-soluble vitamins like Vitamin A.

Eating too much liver can lead to hypervitaminosis A, a condition caused by a toxic excess of Vitamin A. This can result in symptoms like nausea and headaches and, over time, can cause liver damage and increase the risk of bone fractures.

Both are highly nutritious, but beef liver typically contains higher concentrations of Vitamin A and B12 than chicken liver. However, chicken liver can be a milder-tasting alternative.

Cooking can cause some loss of water-soluble vitamins like folate, but the fat-soluble vitamins (A, D, E, K) are more stable. While some nutrients are reduced, liver remains a highly concentrated source of vitamins even after cooking.

Yes, liver is an excellent source of heme-iron, the form most easily absorbed by the body. This, combined with its high Vitamin B12 content, makes it a powerful food for preventing and treating anemia.