Why I Stopped Taking Beef Liver Capsules (and What I Recommend Instead)

Lately, I’ve had quite a few clients asking me about beef liver, spleen, or other organ capsules. They’ve become a bit of a craze, especially in wellness spaces online, with promises that they’ll boost energy, support hormones, and fill nutritional gaps.

I actually took them myself for a while and even prescribed them to clients—but over time I’ve come to realise they don’t really live up to the hype. Here’s why.

What are beef liver/spleen capsules?

These capsules are made from freeze-dried, powdered beef organs (usually liver, sometimes spleen, heart, or kidney). The idea is simple: instead of cooking up a piece of liver (which many people don’t love the taste of), you can swallow the nutrients in a convenient capsule.

Beef liver, in particular, is incredibly nutrient-dense. It’s high in vitamin A, iron, copper, B12, and other nutrients. Traditional cultures often prized liver as a valuable food, and for good reason—it packs a punch in terms of nutrition.

Do they help with iron deficiency?

Unfortunately, organ capsules tend to vary widely in vitamin and mineral content. We can’t say for sure how much iron is in each capsule, which means there’s no reliable way to know exactly how much you’re getting.

I personally took them for about 2–3 months and didn’t see any significant changes in my iron levels. I also couldn’t find any recent research articles evaluating beef liver capsules for raising iron levels. I’d rather use more evidence-based strategies, such as diet, lifestyle, and carefully timed dosing with an iron chelate (see my blog post here).

Besides, we should always ask the question: “Why is someone iron-deficient in the first place?”

Do they help with hormone balance?

This is often where the marketing comes in—claims that organ capsules can “balance hormones,” boost fertility, or regulate menstrual cycles. While nutrients like iron and B vitamins certainly play a role in healthy hormone production, there’s nothing unique about beef liver capsules that specifically balances hormones.

Yes, it’s true that single mineral deficiencies (like iron) often indicate the presence of other concurrent deficiencies; so on the surface, taking a multivitamin-style supplement with a wide variety of nutrients seems logical. But we can’t ignore the possible safety concerns of vitamin A toxicity or copper overload (discussed further below). Until we have more information, I’d rather stay on the safe side.

In fact, you can get the same nutrients from other food sources, often in more balanced amounts. So while taking organ capsules may provide some nutritional support, it’s not a direct hormone fix.

My approach to balancing hormones always starts with questioning (a thorough case history), then testing (a simple, well-timed pathology panel), addressing nutrition and lifestyle, and finally adding in case-specific personalised supplements. Unfortunately, there’s no one-pill-fixes-all approach to hormone balance. Each person is so unique! What works for one person often won’t work for the next.

Concerns with organ capsules

This is where I encourage my clients to pause and think carefully:

• Vitamin A toxicity – Liver is extremely high in vitamin A. While small amounts are beneficial, too much can be toxic. Overdoing it can affect bone health, liver function, and in pregnancy it can even be dangerous for the baby.

• Copper overload – Liver is also very high in copper. Again, it’s essential, but in excess it can throw off the body’s delicate zinc-copper balance, potentially affecting energy, mood, and immune function.

• Inconsistent dosing – Unlike a regulated supplement where nutrient levels are carefully measured, organ capsules can vary widely in vitamin and mineral content. You don’t always know exactly how much you’re getting.

• Capsule load – To get a meaningful amount of nutrients, most brands recommend three or more capsules a day. That’s a lot of capsule-swallowing, which isn’t practical (or enjoyable!) for many people.

• Cost vs. benefit – These capsules often come with a hefty price tag, yet you’re usually getting much smaller amounts of nutrients than if you simply included high-quality whole foods in your diet.

What I recommend instead

I’m not against liver as food—it can be a great addition to the diet for some people. But I don’t generally recommend organ capsules as a daily go-to for nutrient or hormone support. Here are some alternatives I find more reliable and balanced:

• Get to the root causes – If you’re experiencing ongoing iron deficiency, fatigue, or a hormone imbalance, work with a naturopath who can dig deeper through case history, pathology, and (if relevant) microbiome testing (I love using Co-Biome).

• Whole foods first – Focus on a nutrient-rich diet with plenty of variety. Leafy greens, legumes, nuts and seeds, eggs, fish, and quality meats provide a broad spectrum of vitamins and minerals in safe amounts.

• Iron from food (and tailored supplementation if needed) – If low iron is your concern, there are plenty of ways to boost levels with food and, if necessary, carefully chosen iron supplements with predictable dosages.

• Personalised nutrient support – If you’re worried about nutrient gaps, testing can help. I often recommend checking iron studies, B12, vitamin D, thyroid markers, and other key nutrients before supplementing. That way, we can target what you truly need instead of guessing.

• Liver as food, if you enjoy it – For those who don’t mind the taste, a small portion of organic beef or chicken liver once every few weeks can be a safe, nutrient-dense choice. (And you know exactly what you’re eating!). Some people even freeze liver, then grate a little into bolognese a few minutes before serving—an easy way to disguise the flavour.

My take

Beef liver and organ capsules sound appealing because they’re packaged as an “ancestral superfood” shortcut. But in reality, they’re not a magic bullet for hormones or health, and they can carry risks if used carelessly.

My advice? Keep it simple: prioritise whole, colourful, varied foods, and seek personalised guidance before jumping onto supplement trends. Your body deserves balance, not overload.

If you’re curious about supporting your hormones naturally, understanding your pathology, or finding out which health strategies would be best for you, I’d love to help.

You don’t have to figure it all out on your own.

AUTHOR: TALITHA

I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!