Diving Into Vitamin A
The Power of Vitamin A (Especially From Beef Liver)
Here’s a deep dive into Vitamin A, focusing on beef liver as the most potent source—plus a breakdown of other rich food sources and why this nutrient is essential for skin, immune health, and more.
What Is Vitamin A?
- Skin health
- Immune function
- Vision
- Cellular communication
- Reproduction
- Gene expression and growth
It exists in two forms:
- Preformed Vitamin A (Retinol) – found in animal products like liver, eggs, and dairy. This is the active form your body uses immediately.
- Provitamin A (Beta-Carotene) – found in plants (e.g., carrots, sweet potatoes). This must be converted into retinol in the body, but conversion rates can vary due to genetics and nutrient status.
Why Beef Liver Is the Ultimate Source
Beef liver is often called "nature's multivitamin" due to its unmatched nutrient density—especially for Vitamin A.
One 3 oz serving of cooked beef liver contains:
- ~ 6,582 mcg of retinol activity equivalents (RAE)
- That’s over 700% of the daily value for adults!
- This is preformed vitamin A – ready to be used immediately by your body.
Source: USDA FoodData Central - Beef Liver, Cooked
Benefits of Vitamin A for Skin
| Skin Benefit | How Vitamin A Helps |
|---|---|
| 🧽 Reduces clogged pores | Supports healthy shedding of dead skin cells |
| 🔥 Decreases inflammation | Calms acne and other skin flare-ups |
| ✨ Promotes healing | Stimulates cell turnover and regeneration |
| 💧 Improves texture | Supports collagen production and hydration |
⚖️ Accutane vs. Beef Liver
| Accutane (Isotretinoin) | Grass-Fed Beef Liver |
|---|---|
| Synthetic high-dose Vitamin A derivative | Whole-food, bioavailable Vitamin A (retinol) |
| Common side effects: dry lips, mood changes, liver stress | Balanced with B12, zinc, iron, copper |
| Short-term prescription only | Safe to consume 2–3x/week or in capsule form |
Accutane is derived from retinoic acid, a metabolite of vitamin A. When you eat beef liver, you’re giving your body the raw material to make retinoic acid naturally—at a balanced, functional pace.
Other Whole-Food Sources of Vitamin A
| Food | Vitamin A (RAE per 100g) | Type |
|---|---|---|
| Cod liver oil | ~4,080 mcg | Preformed |
| Chicken liver | ~3,300 mcg | Preformed |
| Duck liver | ~12,000 mcg | Preformed |
| Egg yolk | ~149 mcg | Preformed |
| Butter (grass-fed) | ~684 mcg | Preformed |
| Carrots (raw) | ~835 mcg | Beta-carotene |
| Sweet potatoes | ~960 mcg | Beta-carotene |
Note: Beta-carotene must be converted to retinol in the body. This conversion is inefficient for many people—especially those with gut issues or low zinc.
Why Food-Based Vitamin A Beats Topicals
- Works from the inside out
- Regulates sebum, hormones, and cellular repair
- Addresses root causes of acne, dryness, and dullness
Easy Ways to Get Liver (Even If You’re Lazy)
- Desiccated Liver Capsules – One Earth Health (Use code RAF10)
- Beef Liver Snacks – Nose to Tail Provisions
Takeaway
Vitamin A is essential for skin health and immunity—and beef liver is the most powerful way to get it.
Whether you're struggling with acne, dullness, or just want to feel your best, beef liver (or quality supplements) can be the missing link in your skin care routine.
“Nature already created the perfect supplement. You just have to eat it.”
Before…
After…
Vitamin A, especially in its preformed form (retinol), plays a critical role in skin repair and regeneration. Dermatologists even prescribe synthetic versions of vitamin A—like Accutane and Retin-A—for acne treatment. But whole-food sources like beef liver give you vitamin A in a gentle, bioavailable way without the harsh side effects.
- Supports healthy skin cell turnover – prevents clogged pores and breakouts.
- Reduces inflammation – calms red, swollen blemishes from within.
- Balances oil production – supports natural sebum regulation.
- Feeds your skin nutrients it actually needs – including zinc, B12, and iron.
Beef Liver Capsules – My Go-To Supplement
Don’t want to cook liver? I get it. I take grass-fed desiccated beef liver capsules by One Earth Health. They’re convenient, clean, and packed with nutrients your skin will love.
Nose to Tail Beef Liver Crisps – The Delicious Snack Option
Even better? If you want a tasty, crunchy way to get your beef liver in, check out Nose to Tail Provisions’ beef liver crisps. They’re delicious, portable, and easy to snack on anytime. This is liver you’ll actually look forward to eating!
Whether you’re eating it fresh, popping a capsule, or crunching on a savory snack, adding beef liver to your routine is one of the best things you can do for your skin. It’s nature’s retinol, minus the dryness, redness, or prescription.