We’ve had a thoughtful question come up from a mama:

“If your chili, sausage stew, or creamy chicken contains liver, could I get too much vitamin A while pregnant?”

We love this question because it shows people care about what’s going into their body!

First, we use a small amount of liver and heart in some of our recipes because they are the most nutrient-dense foods on the planet. They naturally contain:

Vitamin A

Iron

B12

Choline

Folate

Trace minerals

Below are approximate levels of Vitamin A from liver per serving in:

• Creamy Chicken Congee ~160 micrograms (mcg) 

• Hearty Sausage Stew ~161 micrograms (mcg)

• Primal Chili ~161 micrograms (mcg) 

For reference, the established Upper Limit (UL) for preformed vitamin A during pregnancy is 3,000 micrograms (mcg) per day. So one serving of our food provides about 5% of that daily upper limit.  Hooray!

The RDA (recommended daily allowance) for vitamin A while pregnant is 770mcg.  So one serving is about 21% of what you should be consuming.  

Also, the RDA for vitamin A while breastfeeding is 1200 - 1300mcg.

Quick Vitamin A Lesson

There are three main types of vitamin A people talk about:

1. Preformed Vitamin A (Retinol) found in animal foods.  It is already active and ready for your body to use.

2. Synthetic Vitamin A used in supplements (often called retinyl palmitate or retinyl acetate).

The difference between these two is that the liver naturally provides vitamin A in a whole-food matrix with protein, minerals, and cofactors.  Supplements deliver concentrated, isolated vitamin A, which makes it easier to accidentally take too much.

Most vitamin A toxicity cases come from high-dose supplements and prescription retinoid medications, not from small culinary inclusions like ours.

3. Beta-Carotene (Plant Vitamin A)

Found in carrots and sweet potatoes.

This form must be converted by your body into vitamin A, and your body regulates that conversion. That’s why carrots and sweet potatoes don’t cause toxicity.

The Bottom Line

We use organ meats intentionally, respectfully, and in balanced proportions — never in excess.

As always, if you are taking high-dose vitamin A supplements or have specific medical concerns, talk with your practitioner.

But based on the numbers alone, our recipes do not pose a realistic vitamin A concern during pregnancy.

With love and nourishment,

Team RR