Bovine Liver vs. Cod Liver

Vitamin A offers several important health benefits:

1. Vision: Essential for maintaining healthy vision, particularly in low-light conditions. It plays a key role in the production of rhodopsin, a protein in the eyes that helps with night vision.
2. Immune Function: Supports the immune system by maintaining the integrity of skin and mucosal cells, which act as barriers against pathogens.
3. Skin Health: Promotes healthy skin by supporting cell growth and repair, and is often used in treatments for acne and other skin conditions.
4. Reproductive Health: Important for reproductive processes in both males and females, influencing fertility and fetal development during pregnancy.
5. Cell Growth: Plays a critical role in cellular differentiation and growth, which is vital for healthy development in children.
6. Antioxidant Properties: Beta-carotene, a precursor of vitamin A, acts as an antioxidant, helping to combat oxidative stress and reduce inflammation.
7. Bone Health: Contributes to bone growth and remodeling, playing a role in maintaining healthy bone density.

The best dietary sources of vitamin A include:

1. Liver: Particularly beef or chicken liver, which are extremely high in vitamin A.
2. Fish: Cod liver oil and fatty fish (like salmon) also provide substantial amounts.
3. Dairy Products: Whole milk, cheese, and butter contain vitamin A.
4. Eggs: Particularly the yolk, which is rich in vitamin A.
5. Vegetables: Carrots, sweet potatoes, and dark leafy greens (like spinach and kale) provide beta-carotene, a precursor to vitamin A.

With "animal sources" providing vitamin A in its active form (retinol), while plant sources provide it in the form of beta-carotene - which the body must convert to vitamin A.  And as discussed previously, this conversion isn’t very successful, nor straight-forward. 

For instance:

It is estimated that about 12 micrograms of beta carotene yield 1 microgram of retinol.  Though this ratio can differ based on diet, absorption abilities, genetics, and overall health.

Unfortunately, this means most individuals aren’t obtaining adequate Vitamin A (as retinol) in their diet.  And thus, not enjoying the health benefits mentioned above. 

Fortunately, there are 2 “real-food” supplementation sources we can utilize for Vitamin A, with several key nutritional differences:

Bovine Liver:

• Calories: ~135 kcal per 100 g
• Protein: 20-25 g
• Fat: 5-10 g
• Saturated Fat: 1-3 g
• Vitamin A: Extremely high (over 10,000 IU)
• Vitamin B12: ~70-80 µg
• Iron: ~6-7 mg
• Copper: ~10 mg

Cod Liver:

• Calories: ~200-300 kcal per 100 g (varies by preparation)
• Protein: ~20 g
• Fat: 20-30 g
• Saturated Fat: 4-5 g
• Vitamin A: High (varies, around 15,000 IU)
• Vitamin D: Very high (often around 400-800 IU)
• Vitamin B12: ~20 µg
• Omega-3 Fatty Acids: High levels

Key Differences:

1. Fat Content: Cod liver is much higher in fat, particularly omega-3 fatty acids.
2. Vitamin D: Cod liver is an excellent source of vitamin D, which is not present in significant amounts in bovine liver.
3. Iron & B12: Bovine liver has a higher iron & b12 content than cod liver.
4. Protein Content: Both are similar in protein, but the exact amount can vary based on the source.

Our rule of thumb?

• If you’re eating more organ meats than fish, take the Cod Liver Oil
• If you’re eating more fish than organ meats, take the Bovine Liver