Why vitamin A from liver is not the same as beta-carotene from carrots 

There are few nutrition myths as persistent as this one: eat carrots, and you'll get vitamin A. It's partly true, but it's far from the whole story. The vitamin A that your body can actually use is not what is in carrots. It is a distant precursor. And the step in between, the so-called conversion, is surprisingly deficient in many people. 

 

Our ancestors understood this instinctively. Long before there was nutritional science or supplements, the liver of an animal was the most valued part. In hunter-gatherer cultures, the liver was often eaten first, often raw, often by pregnant women, children, and the sick. Not by chance. The liver is the richest reservoir of directly available vitamin A found in nature. 

Two types of vitamin A: not the same 

Vitamin A is a collective term for two groups of compounds. The first group is called retinoids, which includes retinol, the active, directly usable form. Retinol is found almost exclusively in animal products: liver, eggs, fish, dairy. The second group is called carotenoids, with beta-carotene as the best-known example. Carotenoids are the plant-based precursors and are found in orange and dark green vegetables such as carrots, sweet potatoes, spinach, and kale. 

 

The crucial difference: retinol is ready to use. Your body can use it directly for processes such as vision, skin, the immune system, and the production of white blood cells. Beta-carotene, on the other hand, must first be converted. This conversion takes place in the intestinal wall and liver, with the help of an enzyme called BCMO1. And that is exactly where the problem lies. 

Up to 45% of people poorly convert beta-carotene 

Research on the BCMO1 enzyme has revealed a striking fact: a significant portion of the population has a genetic variant that causes this enzyme to work less effectively. In these individuals, the conversion of beta-carotene to retinol is significantly lower. For some people, the actual yield is even less than one-fifth of what is indicated on a nutrition label. 

 

Even in people without that genetic variant, the conversion is not a one-to-one process. Official estimates range from about 12:1 to 28:1. This means you need 12 to 28 micrograms of beta-carotene to produce 1 microgram of retinol. And that is under ideal conditions. In practice, the conversion is further influenced by: 

  •    The fat content of the meal: without fat, beta-carotene is hardly absorbed
  •    Overall vitamin A status: if the body thinks it has enough, conversion decreases
  •    Thyroid function: a slow thyroid reduces the BCMO1 enzyme
  •    Iron deficiency: significantly reduces conversion
  •    Diabetes and obesity: associated with lower conversion
  •    Age: older people convert less efficiently 

This means that an average carrot, presented as rich in vitamin A, provides much less for many people than the packaging suggests. And for people with a less favorable genetic variant, it can sometimes be a negligible contribution. 

Be sure you get THE best Lever Capsules in your home

Retinol versus beta-carotene: the difference in one table 

To make it concrete, how the two relate to each other: 

Retinol uit lever Bèta-caroteen uit planten
Vorm Direct actief, kant-en-klaar Voorloper, moet omgezet
Conversie nodig? Nee Ja, in de darm en lever
Opname-efficiëntie 70 tot 90% 3 tot 28%, sterk individueel
Bron Lever, vis, eieren, zuivel Wortels, spinazie, zoete aardappel
Cofactoren Vet, zink, koper, vitamine D Idem, plus enzym BCMO1
Genetische gevoeligheid Niet relevant Tot 45% slechte converters

Vergelijking tussen direct opneembare retinol uit dierlijke bronnen en bèta-caroteen uit plantaardige bronnen.

This does not mean you should avoid eating carrots or spinach. It means that if vitamin A is your goal, it is wise to get at least part of it from an animal source. Especially if you belong to the group that does not efficiently convert beta-carotene, and you have no way to know for sure without a genetic test. 

400+ reviews on Google

"I gave a jar of capsules to our pregnant daughter and she feels great! And I am also happy with my energy!"

Maria

Verified Real Roots User

Heavy metals in humus extract: what is important to know? 

The liver is the organ that stores vitamin A in a living animal. Just like in humans, it functions as a reservoir. When a cow or another animal receives sufficient nutrition, the liver builds up a supply. For the person who eats that organ, this means a concentrated dose of directly usable retinol, in exactly the form the body recognizes. 

 

In beef liver, vitamin A is also present in its natural matrix: together with B vitamins, copper, iron, zinc, and unique peptides that are not found in any synthetic multivitamin. This combination is no coincidence. These are precisely the cofactors the body needs to properly process and use vitamin A. 

Alt image

Once a delicacy, now forgotten 

In almost every pre-industrial culture, liver was a valued food. Inuit peoples gave pieces of liver to children as their first solid food. In France, pâté was recommended to pregnant women for generations.

 

Researchers like Weston A. Price, who mapped traditional eating habits worldwide in the 1930s, saw the same patterns everywhere: animal organs, and liver in particular, were prioritized for the most vulnerable groups. 

 

Only in the twentieth century did organ meat disappear from the mainstream Western kitchen. Not for nutritional reasons, but due to prosperity, taste preferences, and marketing focused on muscle meat. The result: a whole generation grows up without ever eating liver, and thus without the most reliable source of retinol on their plate. 

What your body uses vitamin A for every day 

Vitamin A is often only associated with vision. That is true: it is essential for the production of rhodopsin in the retina, the substance that allows you to see in dim light. But that is only a fraction of what retinol does: 

 

Vitamin A is indispensable for the immune system. It supports the mucous membranes, the first physical barrier against pathogens, and is involved in the production of white blood cells. A chronically low retinol level is associated with reduced resistance to respiratory infections and skin problems. 

 

For the skin, vitamin A plays a role in cell renewal. It regulates how skin cells mature and renew themselves, which explains why retinol plays a key role in dermatology. A deficiency often first appears as dry, scaly skin, reduced cell repair, and a less resilient skin surface. 

 

Vitamin A is needed for hormone balance for the production of thyroid hormones, sex hormones, and adrenal hormones. It works closely with vitamins D and K2 in a trinity designed by nature to function in balance. A deficiency in one disrupts the entire system. 

 

Sufficient vitamin A is crucial for fertility and early development. During pregnancy, the need is increased; in traditional cultures, liver was recommended before and during pregnancy for good reason. Retinol also plays a role in men in the production of testosterone and the health of sperm cells. 

wwk_logo_sm-64x64 Created with Sketch.
wwk_logo_sm-64x64 Created with Sketch.
wwk_logo_sm-64x64 Created with Sketch.
wwk_logo_sm-64x64 Created with Sketch.
wwk_logo_sm-64x64 Created with Sketch.

rated 9.9 by 750+ customers

What are you waiting for?
Discover the power of nature today!

Discover the power of nature today!

Who does this make the most difference for? 

Everyone can benefit from a reliable source of vitamin A, but for a few groups, the difference between retinol and beta-carotene is often the greatest: 

 

  • People with skin or immune issues often notice a quick difference when switching to a retinol source. Dry skin, recurring colds, slow wound healing: all signals supported by sufficient vitamin A. 
  • Women who wish to conceive or are pregnant have an increased need. Vitamin A plays a role in fetal development and in the hormonal preparation for pregnancy. Traditional cultures already knew this; orthomolecular therapists now mention it in the same context. 
  • People who eat plant-based have the highest risk of retinol deficiency because plant sources provide only beta-carotene. For those who eat fully vegan, supplementation is not possible through liver, but for flexitarians and pescatarians, a capsule form is an accessible way to keep the basics in order. 
  • People with thyroid problems or a slow metabolism often have reduced conversion of beta-carotene. For them, a direct retinol source is especially valuable, precisely because the BCMO1 enzyme works less efficiently.
  • People working on recovery, such as athletes, people after illness, or those with chronic fatigue, benefit from the combination of vitamin A with the associated cofactors in liver. It is not an isolated nutrient; it is a matrix. 

Lever Capsules reviews

Very good!

I gave a jar of capsules to our pregnant daughter and she feels great! And I am also happy with my energy!

Maria

Verified Real Roots User

Fine

I took these liver capsules during my second pregnancy following the coach's advice. Also because I couldn't stomach the organ mince and was very nauseous and vomiting. I have now given birth and still take these together with the colostrum capsules. I recovered incredibly quickly after the delivery and gave birth to a perfectly healthy baby. Breastfeeding went smoothly this time and everything is going well. I also feel more energetic and better overall :) Oh, and Gino is a star too

Manouk

Verified Real Roots User

Great brand

More energy and also improvement for the nails, and they are easy to take, a good supplement for daily use

Onneke

Verified Real Roots User

Very satisfied

My sister had ordered the colostrum capsules for me, and I had ordered 2 jars of liver myself. I have been taking them for a few weeks now and I already feel a bit fitter, but I can’t really give feedback yet as I need to take them a little longer. I do clearly notice that I no longer crave snacks after eating (including sweets). I used to always have a need to (snack) eat, and now much less 🙂 I also go to the bathroom well, and when I wipe, the toilet paper is "clean"! So a good healthy bowel movement

Carmen

Verified Real Roots User

400+ reviews on Google

"I gave a jar of capsules to our pregnant daughter and she feels great! And I am also happy with my energy!"

Maria

Verified Real Roots User

Frequently Asked Questions

We have compiled the most frequently asked questions about oysters for you!

What is the difference between retinol and beta-carotene?

Retinol is the active, ready-to-use form of vitamin A and is found in animal products such as liver, eggs, and fish. Beta-carotene is a plant-based precursor that must be converted into retinol in the body, and this conversion is inefficient in a significant number of people due to a genetic variant of the BCMO1 enzyme. Retinol from liver is directly available; beta-carotene from carrots is a lot of work for your body with an uncertain outcome. 

How many people poorly convert beta-carotene?

Research suggests that up to 45% of the population has a genetic variant of the BCMO1 enzyme that significantly reduces conversion. For these people, a carrot or a glass of carrot juice sometimes provides less than one-fifth of the usable vitamin A compared to someone with the favorable variant. Without a genetic test, you cannot be sure which group you belong to. 

Is it safe to take liver capsules daily? 

Yes, within the recommended dosage of a maximum of 3 capsules per day. This provides approximately 1,350 mcg of vitamin A, which is well within the upper limits set by EFSA for long-term intake. The dosages on the packaging are precisely adjusted for safe daily use. 

Why is vitamin A from liver better absorbed than synthetic forms?

Liver contains retinol in its natural matrix, along with the cofactors the body needs to properly process vitamin A: B vitamins, copper, iron, zinc, vitamin D, and K2. Synthetic supplements usually contain only retinyl palmitate or retinyl acetate in isolated form, without those cofactors. The body recognizes the matrix from food better than an isolated compound. 

Does the liver not store toxins? Is it safe to eat?

This is a widespread misconception. The liver filters toxins but does not store them. The organ breaks down harmful substances and sends them out of the body through the kidneys or bile. What the liver does store are vitamins and minerals. It is important to choose liver from high-quality livestock. Our cattle graze freely on Dutch natural grounds, without hormones or antibiotics. 

Can children also take liver capsules?

Yes, our liver capsules are suitable for children from 3 years old. Vitamin A is especially important for children’s growth, immune system, and skin. In many traditional cultures, children were given liver early on as their first solid food. The dosage should of course be adjusted according to age. If in doubt, consult a pediatrician or nutritionist. 

Can I combine this with other Real Roots products? 

Certainly. Liver capsules combine well with the Oyster Capsules (for the zinc-copper balance from our other blog), the Organ Mix (for a broader spectrum of organs), or the Bone Broth. A popular combination is liver + oyster: together they provide a natural matrix of almost all essential fat-soluble vitamins and trace minerals. 

Why does your recommended dosage differ from that of other liver supplements? 

We recommend a legal maximum of 3 capsules per day due to the high natural vitamin A levels in Dutch beef liver. Other supplements sometimes contain lower vitamin A concentrations per capsule, allowing for more capsules per day. Our liver simply has more vitamin A per gram because it comes from grass-fed cattle on fertile soil. Quality over quantity.