Are Beef Liver Supplements Good for You?

Liver is one of the most nutrient-dense foods you can eat. It’s especially rich in vitamin A and B12, and it’s also a good source of other B-vitamins, as well as iron, zinc, and copper. 

While organ meats were once a regular part of traditional diets, many people today didn’t grow up eating them and are not used to its distinct taste or texture. Beef liver supplements have become increasingly popular because they provide an easier way to get the benefits of beef liver without having to taste it. But are they really as beneficial as eating liver itself—or just a waste of money? Let’s break this down.

How Are Beef Liver Supplements Made?

The most common way to make beef liver supplements is to freeze-dry or dehydrate raw liver, grind it into a powder and encapsulate it. The process of freeze-drying helps retain the natural nutrients found in liver, making it a concentrated source of its vitamins and minerals. 

Before freeze-drying or dehydrating the liver, it’s often cleaned and prepared. The process of freeze-drying begins by freezing the liver. Then, the moisture is removed through a process called sublimation, where the ice turns directly into vapor. This gentle method helps protect nutrients that are sensitive to heat like vitamin A and B12. In contrast, dehydration removes moisture from the liver at low temperatures, which can also be a good method to preserve some nutrients.

The quality of beef liver supplements can vary depending on sourcing and production. For the most nutrient-dense, high-quality option, look for supplements made from grass-fed and grass-finished cattle—like the ones from DENSE.

What Do Beef Liver Capsules Contain?

As we’ve already gone through, beef liver capsules contain powdered, freeze-dried beef liver. The freeze-drying process preserves the vitamins and minerals that are naturally present in beef liver. This means that the capsules contain naturally occurring, bioavailable vitamin A, vitamin B12, iron, zinc, copper, and folate—along with other essential nutrients. 

Many of the nutrients found in beef liver have important functions in the body. For instance, B-vitamins support energy metabolism. Iron, folate, and vitamin B12 contribute to normal red blood cell formation, and vitamin A, B12, zinc, and copper plays a role in immune function. Since the liver is naturally nutrient-dense and becomes even more concentrated when freeze-dried, even a small amount can go a long way. In the table below, you’ll see the approximate nutrient content of one serving of DENSE’s Beef Liver capsules (6 capsules, equivalent to 20 g fresh beef liver).

*Percent Reference Intake are based on EU reference intakes for adults.

Beef liver supplements often contain simpler ingredients than synthetic supplements. At DENSE, each capsule contains 100% freeze-dried beef liver only, without any fillers or flow agents added. The capsules are made with gelatin, which is often easier to digest than plant-based capsules made with cellulose, helping your body absorb more of what’s inside.

👉 SHOP DENSE BEEF LIVER CAPSULES

Are Beef Liver Supplements Actually Good for You?

Now that we’ve addressed how beef liver supplements are made and what the capsules contain, the question remains: Are they good for you, and what are the benefits?

Unlike many multivitamins made with synthetic ingredients, beef liver capsules contain vitamins and minerals in their natural form since they come from a food source. For those who prefer to get their nutrients from real food, this can definitely be an advantage. Nutrients from whole foods can also be easier for the body to absorb than synthetically made nutrients. If you're curious about the key differences between synthetic and natural vitamins, we’ve written more about it in this article.

As mentioned previously, beef liver is rich in essential vitamins and minerals, like vitamin A, vitamin B12, zinc, and iron—some of which can be harder to get enough of from a typical, modern diet. Since beef liver is so nutrient-dense, only a small amount of freeze-dried liver is needed to fill nutrient gaps. While beef liver supplements aren’t a substitute for a balanced diet, they can be a more practical way to incorporate more nutrient-dense organ meats into your routine—without having to prepare or eat liver. 

When to Take Beef Liver Capsules?

There are no strict guidelines for what time of the day you should take beef liver capsules, but many people find it easier to take them in the morning or with a meal. This can help build a consistent habit, and taking them with food also supports the absorption of vitamin A, which is a fat-soluble nutrient.

Beef Liver vs Chicken Liver: What’s More Nutritious?

Chicken liver is also available as a supplement, although not as common as beef liver. Both are nutrient-dense organs, but their vitamin and mineral profiles differ slightly depending on the source. If you’re considering trying organ supplements for their nutritional value, you’re probably wondering—which is more nutritious: beef or chicken liver?