ditch your multivitamin.
Why I reach for beef liver instead of a multivitamin (and have been for 5+ years now)
If I had to choose just one vitamin/mineral rich supplement to stick with for life…it would probably be beef liver.
I know that might sound a little old-school (or even off-putting if you’ve never tried it), but hear me out. Beef liver is one of nature’s most nutrient-dense foods, and in my personal and professional experience, it runs circles around most multivitamins on the market. I've been taking it consistently for over five years now, and it's one of the very first things I recommend to my clients- especially women navigating pregnancy, postpartum, hormonal imbalances, or burnout.
Let’s unpack why this one whole food supplement makes such a huge impact.
Nature’s Multivitamin- But Better
Beef liver contains an impressive lineup of nutrients that are often under-consumed or poorly absorbed in synthetic form. Just a small daily dose can offer:
Vitamin A (retinol): Crucial for immune health, hormone production, skin, and vision. Unlike the beta-carotene in many multis, liver provides preformed retinol that your body can use immediately.
B Vitamins (B12, B2, B3, B6, folate): Liver is one of the richest sources of B12 and bioavailable folate (not folic acid!), which are essential for energy, mood, methylation, and healthy pregnancy.
Iron (heme form): Far more absorbable than the iron salts or oxides in typical multivitamins, and gentler on the gut.
Copper + Zinc in proper ratios: These two minerals need to stay in balance, and liver provides both in a ratio that nature intended.
Choline: A vital nutrient for brain health, liver function, and fetal development that many people don’t get enough of.
Whole Food = Better Balance
One of the main reasons I prefer beef liver to a conventional multivitamin is the synergy of nutrients in whole foods.
When you take a synthetic multivitamin, you're often getting isolated, lab-made versions of nutrients- sometimes in amounts that can throw off your mineral balance or burden your detox pathways. Many multis, for example, contain iron without balancing copper or zinc in meaningful ways. Others contain folic acid, a synthetic form of folate that many people can’t even utilize properly due to genetic variations (like MTHFR).
With beef liver, everything is packaged just as nature intended. Nutrients in their most bioavailable forms, in ratios that support absorption and balance, not override it.
Who Can Benefit Most?
Beef liver isn’t just for the ultra-crunchy health crowd. I’ve seen it benefit a wide range of people, especially:
Pregnant and postpartum moms: It’s an incredible source of iron, choline, folate, and B12- nutrients your body desperately needs during these seasons.
Women on hormonal birth control or recently off: To replenish B vitamins and minerals that tend to get depleted.
Anyone recovering from burnout, adrenal issues, or chronic stress: Because liver supports methylation, detox, and energy production at the cellular level.
Those struggling with hair loss: The multitude of bioavailable nutrients provides the necessary building blocks for hair growth.
Those struggling with anemia or fatigue: The heme iron and B12 combo is unmatched.
People looking for real, whole-food nourishment without synthetic fillers: Enough said.
How I Take It (and Where You Can Get It)
I’ve personally taken beef liver for over five years- through pregnancy, postpartum recovery, breastfeeding, and everyday life. While I’ve eaten fresh liver in some meals, I’ve mostly relied on high-quality desiccated liver capsules for convenience and consistency. It’s by far the easiest way to incorporate (in my opinion and after working with hundreds of clients).
My go-to brand is Perfect Supplements, which sources 100% grass-fed, freeze-dried liver with no fillers. Their capsules are easy to take and they’ve remained a staple in my daily routine.
✨ You can try them for 10% off using my code: KELSIE10 at this link. I also get my collagen, gelatin (to make gut gummies), acerola cherry capsules (whole food vitamin C) and multi-organs from them. Most trusted company of mine that’s out there. So if you need a restock on anything, when you buy 3 of their products in one order AND add my code at checkout, you get 30% off of your entire order which is soooooo lovely in today’s economy.
If you’ve been looking for a more intentional, bioavailable way to support your micronutrient intake, this is it. Real food always wins, and beef liver is one of the most powerful nutritional tools I’ve come across.
Let me know if you try it, and how you feel after a few weeks!
With nourishment,
Buns