Beef liver is one of the most nutrient-dense foods, supplying exceptionally high levels of vitamins and minerals. A 100-gram serving (~3.5 oz raw) of beef liver contains roughly 4.5 mg zinc, 5620 µg preformed vitamin A, 59 µg vitamin B12, 328 µg folate, and 44.9 µg selenium . It also provides ample protein and iron, and about 3.3 mg of coenzyme Q10 (CoQ10) per 100 g . All of these micronutrients have known roles in male reproductive health. For example, zinc is critical for sperm production and testosterone synthesis, vitamin A (retinol) is required for normal spermatogenesis, vitamin B12 and folate support DNA synthesis and sperm maturation, selenium is a component of antioxidant enzymes in sperm, and CoQ10 boosts cellular energy and protects sperm from oxidative damage. These figures underscore why liver is often called a “superfood” – it packs well beyond 100% of the daily requirement of several key fertility nutrients .
| Nutrient (per 100 g) | Beef Liver | Oysters | Eggs (2) | Spinach (leafy greens) | Salmon (fish) |
| Zinc | ~4.5 mg | ~30 mg | ~1.2 mg | ~0.5 mg | ~0.5 mg |
| Vitamin A (µg) | 5,580 µg | ~0 µg | ~520 µg (retinol) | ~469 µg | ~38 µg |
| Vitamin B12 (µg) | 59 µg | ~15–20 µg | ~1.1 µg | 0 µg | ~7 µg |
| Folate (B9) (µg) | 328 µg | ~20 µg | ~92 µg (total) | ~194 µg | ~4 µg |
| Selenium (µg) | 44.9 µg | ~90 µg | ~30 µg | ~1 µg | ~36 µg |
| CoQ10 (mg) | 3.3 mg | ~0.5 mg | ~0.3 mg | ~0 mg | ~0.1 mg |
Approximate values for comparison (sources: [USDA FoodData, NIH] and studies). Beef liver far exceeds other foods in vitamin A and B12, and is high in zinc, folate, selenium and CoQ10.
Beef Liver Nutrients and Fertility
Zinc: Zinc is essential for testicular function. Animal studies and human data link low zinc status to impaired spermatogenesis and infertility . For example, one review concluded “low Zn levels are linked to impaired spermatogenesis and male infertility,” and that abnormal zinc is associated with poorer sperm motility, morphology and count . Beef liver’s high zinc content (~4.5 mg/100 g) thus contributes to normal sperm production. (By contrast, oysters have the most zinc of any food, ~30 mg/100 g .)
Vitamin A: Vitamin A (retinol) and its metabolite retinoic acid are required for germ cell differentiation. Deficiency in vitamin A halts sperm production, whereas normal levels are needed for continual spermatogenesis . Beef liver is extremely rich in retinol (over 5000 µg per 100 g ). However, chronic excess vitamin A intake can be harmful: in mice, very high vitamin A diets caused testicular degeneration, dramatically reduced daily sperm production, and poor sperm motility and morphology . In practical terms, one serving of liver far exceeds the male RDA (~900 µg) – repeated overconsumption could risk hypervitaminosis A. Thus, while adequate vitamin A is vital for fertility, intakes well above the safe limit can impair spermatogenesis .
Vitamin B12: Beef liver provides one of the highest B12 levels of any food (tens of µg per 100 g ). Vitamin B12 is important for DNA synthesis and sperm maturation. Clinical studies find that infertile men often have lower B12 levels than fertile controls, and that low B12 is associated with reduced sperm count and abnormal morphology . In a clinical review, higher blood B12 correlated with higher sperm concentration, suggesting B12 supports spermatogenesis . Supplementing men with vitamin B12 (often along with other antioxidants) has been reported to improve sperm count and motility . For example, one trial of B12 therapy showed significant improvements in sperm count and motility in subfertile men .
Folate (B9): Folate is needed for DNA synthesis. Low folate can lead to sperm DNA damage. Clinical trials and meta-analyses show that folic acid supplementation (often with zinc or other B vitamins) can improve seminal parameters. A recent mechanistic review notes that multiple trials found folic acid (and B12) supplements increased sperm concentration, motility and chromatin quality . Men’s fertility diets emphasize folate-rich greens (e.g. spinach, kale) to support sperm count and viability.
Selenium: Selenium is a component of glutathione peroxidase in sperm, protecting them from oxidative damage. Deficiency can impair sperm motility. In one large trial, infertile men given selenium (200 µg/day) plus vitamin E had significant improvements in sperm motility and morphology, with about 50% showing any improvement and some achieving pregnancy . The authors concluded that “supplemental Se… may improve semen quality and have beneficial… effects, especially on sperm motility” .
CoQ10: Coenzyme Q10 is an antioxidant and mitochondrial cofactor. Sperm have high energy needs, so CoQ10 is often studied in fertility. A 2021 systematic review found all studies reported positive effects of CoQ10 supplementation on semen quality . A recent meta-analysis of RCTs confirmed that CoQ10 significantly increases total and progressive sperm motility, count, and normal morphology, and is associated with higher serum testosterone and inhibin B . These data suggest that dietary CoQ10 (and thus liver intake) may support male fertility, although most evidence comes from supplements.
Dietary patterns: Some population studies suggest men who eat nutrient-dense organ meats have better sperm. For example, one cohort study found that young men who consumed organ meats (including liver) had 40–50% higher sperm count and concentration than non-consumers . Even after controlling for protein, fat and vitamin B12 intake, the positive association of organ meat intake with sperm quality remained, hinting that liver’s unique nutrient mix may confer benefits . Taken together, the key micronutrients in liver are each linked in the literature to better sperm parameters and hormonal function, supporting its reputation as a “fertility superfood.”
Risks of Excess Liver Consumption
The most notable risk of heavy liver intake is vitamin A toxicity. As above, a single 100-g portion of beef liver can provide over 5,000 µg retinol, far above the adult RDA (900 µg for men). Chronic hypervitaminosis A can cause liver damage, bone changes and neurological symptoms. Importantly, animal studies show excess vitamin A severely impairs reproduction: male mice fed a diet extremely high in retinol developed testicular degeneration and dramatically reduced sperm count, motility and viability . Although occasional liver is fine, regularly eating large amounts could push vitamin A to harmful levels. Other organs (e.g. sheep liver) have enough A to cause birth defects in pregnancy, though men typically tolerate higher intake; still, moderation is wise. Liver is also relatively high in cholesterol, though the impact of dietary cholesterol on male hormones is not clearly harmful (and evidence is mixed on cholesterol intake and blood lipids ). No specific heavy-metal or contaminant risk is noted at moderate consumption, but as with all animal foods, quality and source matter.
In summary, occasional liver (1–2 servings per week) can supply fertility nutrients without reaching toxic levels. Consistent overconsumption (e.g. daily beef liver) could lead to vitamin A excess and should be avoided .
Comparison with Other Fertility Foods
For perspective, other “fertility foods” supply some of the same nutrients as liver, but in different profiles:
- Oysters: The classic zinc-rich food. Raw oysters contain on the order of 30–32 mg zinc per 100 g, by far the highest of any food . They also provide very high vitamin B12 and significant selenium. In contrast, beef liver has much more vitamin A and folate than oysters (which have virtually none). Both oysters and liver are rich in iron and B vitamins.
- Eggs: Whole eggs (particularly yolks) supply good protein, cholesterol (precursor for steroid hormones), choline, vitamin D (~1–2 µg per egg), and modest amounts of zinc and B12. Per 100 g, eggs have only ~1.2 mg zinc (vs ~4.5 mg in liver) and ~1.1 µg B12, but they do provide ~520 µg vitamin A per 100 g. Eggs also provide about 147 mg choline per egg, which supports cell membranes, and antioxidants lutein/zeaxanthin.
- Leafy greens (e.g. spinach, kale): These vegetables are excellent sources of folate (often 100–200 µg per cup, which is 25–50% of daily folate), vitamin C, vitamin K and antioxidants. Spinach, for example, has ~194 µg folate and ~469 µg carotenoids per 100 g (pre-vitamin A) – far more folate than liver . Folate is critical for sperm DNA integrity. Greens have very little zinc or B12, but their micronutrients (folate, magnesium, antioxidants) complement liver’s profile.
- Fatty fish (salmon, sardines, trout): These are rich in omega-3 fatty acids (DHA/EPA) and vitamin D. Omega-3s are important for sperm membrane fluidity; meta-analyses show omega-3 supplementation significantly improves sperm motility . Salmon also provides vitamin D (which correlates with testosterone in some studies), selenium and B12 (~7–9 µg/100 g). Compared to liver, salmon has far less vitamin A (about 38 µg/100 g vs 5,500 µg) but more vitamin D. Both foods provide high-quality protein.
In summary, liver stands out for vitamin A, B12, zinc, folate and CoQ10 – nutrients less abundant together in other foods. Oysters outpace liver in zinc, and fish/eggs contribute more omega-3 and vitamin D. A balanced fertility-supportive diet might include liver occasionally (for A, B12, folate), plus zinc sources (oysters or meat), plus folate/dark greens, and omega-3‑rich fish. Studies have specifically highlighted both oysters and omega-3’s positive effects on sperm (via zinc and DHA) .
Functional and Ancestral Perspectives
Many functional nutrition and “ancestral diet” advocates praise beef liver as a fertility tonic. They note that liver delivers nutrients in bioavailable forms needed for hormones and sperm. For example, Dr. Miranda Naylor (a functional medicine specialist) explicitly recommends organ meats: “eating organ meats like beef liver” provides “zinc, iron, and B vitamins” essential for sperm health . Similarly, fertility-focused practitioners (e.g. the FertilityFriday series) emphasize that liver is rich in vitamin A, zinc and CoQ10 – nutrients that directly support sperm development . These perspectives align with the scientific data: liver’s mix of fat-soluble vitamins and minerals theoretically supports testosterone production and germ cell formation. Traditional diets (e.g. many indigenous and pre-industrial cultures) often included liver and other organ meats for men’s reproductive vitality. While such sources are not formal “clinical evidence,” they highlight that liver’s nutrient profile is highly valued for hormonal balance and gamete quality in many dietary traditions .
Summary: Beef liver is exceptionally nutrient-dense, supplying many factors (zinc, vitamins A/B12/folate, selenium, CoQ10) known to support sperm health and testosterone. Clinical studies of these nutrients generally report benefits for sperm count, motility or hormone levels . Epidemiological research also links organ-meat intake to better semen quality . However, because liver is so high in retinol, it should be eaten in moderation to avoid toxicity . In practice, including liver occasionally (e.g. once or twice weekly) along with other fertility-supporting foods (oysters, eggs, leafy greens, fatty fish) can help ensure men get the full spectrum of reproductive nutrients .
References: Authoritative nutrient databases and clinical studies as cited above (e.g. USDA FoodData ; NIH/NIH Fact Sheets ; peer-reviewed reviews and trials ).