03/01/2024
There is so much fear around Vitamin A and pregnancy. But is it really valid?
If you are talking about high-dose synthetic vitamin A supplements, then the answer is yes. It is well known that synthetic forms can cause birth defects. But we shouldn't be lumping naturally occurring vitamin A into this and fear-mongering.
The chances of you over consuming vitamin A is unlikely, especially if are not eating organ meats. You would need to consume more than 20,000 IU per day of retinol (not beta-carotene) over the course of weeks/months to induce an overdose dietarily. Four out of 5 women of childbearing age in the US aren't even meeting the recommended dietary allowance (RDA) much less exceeding the upper limit. If you are not eating liver, likely, you are actually not getting enough vitamin A!
The amount of vitamin A reserves found in liver is not static and can range from 3,000 IU per 3 oz to 12,000 IU per 3 oz, with some sources (depending on region and diet) can be upward of 25,000 IU per ounce serving. This includes your cod liver oil fish oil supplements. But liver also contains vitamin D and K2 which have been shown to mitigate vitamin A's toxicity. This is a perfect example of how a food-first approach is superior over supplementation.
I recommend my clients consume liver and other organ meats a few times a week, less often in the first trimester but once my clients are in the late second trimester it's time to increase that intake as vitamin A is CRUCIAL for labor. More on that to come.
