Microblog: Best Sources of Folate. Why Do We Think Folate Is Best From Beef Liver?

Beef liver often gets the top spot when it comes to nutrient density. But does beef liver have folate in amounts that justify the hype? Sure, it contains some. But when you look closely, it might not be the best source out there. Relying solely on beef liver for folate could mean missing out on a more balanced intake, and even risking excesses in other nutrients. Why do we think folate is best from beef liver? Great marketing, perhaps.

 

🚺 In pregnancy, all nutritional demands increase, including folate. According to the CDC, only folic acid (not folate) was proven to prevent NTD birth defects, and it recommends that all women of reproductive age consume 400mcg of Folic Acid daily, in addition to consuming foods with folate.

 

🥩 The Beef Liver Myth

Beef liver does indeed contain folate. But not as much as many believe. You’d need about 5 ounces of beef liver to hit your daily folate target. That comes with a cost:

 

5 ounces of beef liver has:

⚠️Too much vitamin A (retinol) (789% of your daily value)
⚠️Too much copper (1,556% of your daily value)
⚠️There’s a world of pro-copper advocates, but I’d say even for them, 1,556% of your daily value is excessive.

 

While those numbers sound impressive, more isn’t always better. High levels of vitamin A (above 3,000 µg/day) and copper can be toxic, especially during pregnancy. Chronic overconsumption may affect liver function, immune regulation, and even bone health.

 

• 🚨Excess copper and excess vitamin A can be toxic for pregnancies.
• 🚨Copper: PMID 21773030 and https://jcp.bmj.com/content/jclinpath/2/3/193.full.pdf
• 🚨Vitamin A: PMID 665178 and 30944279 and https://www.nutritionwithjudy.com/liver-and-risks-of-vitamin-a-toxicity
•  ☠️Some nutrients have Tolerable Upper Limits (ULs) set by the Institute of Medicine.
•  ⚠️Vitamin A has a set tolerable upper limit risk at 3000 mcg.
• ‼️Anything above 2 ounces of beef liver has a risk of tolerable upper limit risk.

 

🐔 Why Chicken Liver Wears the Crown

Gram for gram, chicken liver contains more folate than beef liver. Chicken Liver should still be consumed in moderation, but it contains:

🐓less vitamin A
🐓far less copper
🐓better zinc to copper ratio than beef liver
🐓better balance of fat-soluble vitamins
🐓has a considerable amount of vitamin C

 

Plus, it comes with significantly less vitamin A and copper, making it a safer and more balanced choice, especially for regular consumption. Chicken liver also offers a better zinc-to-copper ratio, a small amount of vitamin C, and more manageable doses of fat-soluble vitamins.

 

🐟 Don’t Forget Other Animal-Based Sources

You can diversify your folate intake with other animal-based foods, too:

 

• Eggs: ~44 µg/100g
• Salmon: ~35 µg/100g
• Dairy, seafood, and meats all contribute modest amounts

 

While no single food (aside from liver) delivers high folate, eating a variety ensures consistent support.

 

✅ Practical Takeaways

• On an animal-based or carnivore diet, prioritize chicken liver over beef liver for folate.
• Add variety such as eggs, seafood, and a mix of organ meats to round out your micronutrient intake.
• Understand the difference between food folate and folic acid, especially when it comes to pregnancy and supplementation.

 

📬 Curious About Folate-Rich Foods?

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