How many nutrients are in Grass-Fed Beef Liver?Updated a year ago

Three grams of freeze-dried liver — the standard dosage for our liver supplement — contains the same micronutrients as 1 ounce of fresh beef liver. It also has approximately 2 grams of protein (compared to about 7 grams in one ounce of fresh beef liver) and negligible amounts of fat and carbs. 

Note that 28 grams of raw liver contains 19.8 grams of water. That’s why our freeze-dried liver capsules have much less volume while offering similar amounts of micronutrients.

Vitamins in Liver

The numbers below are based on a serving size of only one ounce. 

• Betaine (1.2 mg, DV not established)
• Choline (93.3 mg, DV not established)
• Vitamin A [Betacarotene and Retinol] (4,732 IU - 95% DV)
• Vitamin B1 [Thiamin] (0.1 mg - 4% DV)
• Vitamin B2 [Riboflavin] (0.8 mg - 45% DV)
• Vitamin B3 [Niacin] (3.7 mg - 18% DV)
• Vitamin B5 [Pantothenic Acid] (2.0 mg - 20% DV)
• Vitamin B6 [Pyridoxine] (0.3 mg - 15% DV)
• Vitamin B7 [Biotin] (10.27 mcg - 34% DV)
• Vitamin B9 [Folate] (81.2 mcg - 20% DV)
• Vitamin B12 [Methylcobalamin] (16.6 mcg - 277% DV)
• Vitamin C (0.4 mg - 1% DV)
• Vitamin D (4.5 IU - 1% DV)
• Vitamin E [Alpha Tocopherol] (0.1 mg - 1% DV)
• Vitamin K1 [Phylloquinone] and K2 [Menaquinone] (21 mcg -  18% DV)

Minerals in Liver

• Calcium (1.4 mg - 0% DV)
• Copper (2.7 mg - 137% DV)
• Iron (1.4 mg - 8% DV)
• Magnesium (5.0 mg - 1% DV)
• Manganese (0.1 mg - 4% DV)
• Phosphorus (108 mg - 11% DV)
• Potassium (87.6 mg - 3% DV)
• Selenium (11.1 mcg - 16% DV)
• Sodium (19.3 mg - 1% DV)
• Zinc (1.1 mg - 7% DV)

Coenzymes in Liver

• Coenzyme Q10 (1 mg, DV not established)

If you want to compare liver with traditional multivitamin supplements, please note that most nutrients in multivitamin supplements are from synthetic sources that the body can't readily absorb. As a result, your body excretes most of these synthetic nutrients via the urine. 

You might have noticed how your urine turns bright yellow after consuming B vitamin supplements; that's a clear indication of how your body flushes out these synthetic vitamins instead of using them. Unfortunately, you won't find any indication of bioavailability on supplement labels — all you'll see is the daily recommended value (DV), and it's easy to get tricked into thinking that a supplement that provides several times the DV of certain nutrients is better than liver (which offers lower amounts). 

However, all of the nutrients in liver are nature-identical whole-food vitamins and minerals that the body can readily absorb and use, instead of lab-grown versions like cyanocobalamin, a synthetic version of Vitamin B12 that is poorly absorbed.