The Liver Lowdown: Nature’s Multivitamin

Whenever I bring up liver, I usually get the same handful of questions: What kind? How much? How do you even eat the stuff? So let’s cut through the noise and talk straight.

What Kind of Liver Should You Eat?

Beef liver is the most common (and most nutrient-dense) option. Chicken liver and lamb liver are also great, but if you’re new, beef packs the most bang for your buck.

And yes — quality matters. Grass-fed, pasture-raised, organic — all better choices. But here’s the real talk: not eating liver because it’s “not grass-fed,” and then turning around and eating Cheetos? That’s just silly. Don’t let perfection stop you from making a good choice.

How Much Liver Do You Need?

This isn’t about eating it every day. A little goes a long way.

• 1 ounce of liver, 2–3 times per week is plenty.That small serving outperforms most multivitamins in bioavailable nutrients: vitamin A, B12, folate, iron, choline, and more. It’s literally nature’s multivitamin — minus the synthetic fillers.

How to Cook It Without Hating It

Liver gets a bad rap because people overcook it or don’t prep it right. Here are a couple of practical ways to make it work:

• Lazy Method: Slice it up, fry a big batch in butter, portion into baggies, freeze, and reheat as needed.

• Hardcore Method: Blend raw liver into tart cherry juice. Quick, efficient, and surprisingly tolerable.

• Cover-the-Sins Method: Mix liver into guacamole. Avocado + lime + spices cover a multitude of taste crimes.

Bottom Line

Liver isn’t glamorous, but it’s powerful. A few ounces a week can do more for your energy, hormones, and nutrient balance than a cupboard full of pills.

So stop overthinking it, skip the Cheetos, and give your body the good stuff it actually recognizes.