Is Beef Liver a Good Source of Folate for Pregnancy?

If you’re pregnant or trying to conceive, chances are you’ve heard about the importance of folate (vitamin B9). This essential nutrient plays a major role in preventing neural tube defects and supporting healthy fetal development. While most prenatal vitamins contain synthetic folic acid, many women are turning to whole food sources of folate—and beef liver is at the top of that list.

Why Is Folate So Important During Pregnancy?

Folate is critical during the first few weeks of pregnancy when the baby’s brain and spinal cord are forming. It supports proper neural tube development and helps reduce the risk of birth defects like spina bifida and anencephaly. That’s why health authorities recommend that women get at least 600 micrograms of dietary folate equivalents (DFE) per day during pregnancy [1].

Beef Liver: A Folate-Rich Superfood

So, is beef liver a good source of folate for pregnancy? The answer is yes—an excellent one.

According to the USDA, just 100 grams (about 3.5 ounces) of beef liver contains 260 micrograms of folate, which provides nearly 45% of the recommended daily amount for pregnant women [2]. It’s one of the richest natural sources of this crucial nutrient.

But the benefits of beef liver go far beyond just folate. It’s also packed with:

• Vitamin A – supports immune function and fetal development
  
  

• Iron – helps prevent anemia and supports oxygen delivery to the baby
  
  

• Vitamin B12 – crucial for brain development and red blood cell formation
  
  

• Choline – supports the baby's brain and nervous system
  
  

• High-quality protein – essential for growing maternal and fetal tissues
  
  

This nutrient-dense food delivers many of the same nutrients found in prenatal supplements—but in a whole food form your body can absorb and use efficiently.

What Makes Liver-Based Folate Better?

Beef liver contains folate in its natural form, not synthetic folic acid. Natural folate is more easily converted into the active form the body uses (5-MTHF), especially for women with MTHFR gene mutations, who may struggle to process synthetic folic acid efficiently [3]. Choosing real-food sources like beef liver can help bridge nutritional gaps while reducing reliance on synthetic vitamins.

Is It Safe to Eat Beef Liver During Pregnancy?

Yes, in moderation. Because liver is high in preformed vitamin A (retinol), it’s best to enjoy it in controlled amounts—such as a few ounces once or twice per week. Too much vitamin A from supplements or excessive liver intake may be harmful during pregnancy, but small, balanced servings are both safe and beneficial [4].

If you're not a fan of the taste or texture of liver, beef liver supplements made from freeze-dried, grass-fed sources offer a convenient and tasteless way to get the benefits without the hassle.

The Bottom Line

Beef liver is one of the best natural sources of folate for pregnancy, providing a potent mix of vitamins and minerals that support both mom and baby. Whether you eat it cooked or take it in supplement form, incorporating small amounts of grass-fed beef liver into your prenatal nutrition plan is a smart, nutrient-dense choice.

Jool Wellness Beef Liver is 100% grassfed, sourced directly from the green pastures of New Zealand. Rich in minerals and packaged in a glass amber jar to protect you from microplastics, Jool Liver is a no-brainer choice.

References

1. CDC – Folic Acid

2. USDA FoodData Central – Beef Liver, Raw
   

3. NIH Office of Dietary Supplements – Folate Fact Sheet

4. National Institutes of Health – Vitamin A Fact Sheet