Liver
Overview
Liver is one of the most nutrient-dense foods, providing bioavailable B12, retinol (vitamin A), heme iron, CoQ10, and choline in highly absorbable forms. Organ meats are the highest dietary source of CoQ10 (up to 12mg per 100g). Liver is listed as a source for vitamin B12, retinol, heme iron, choline, and acetylcholine synthesis support. Occasional offal consumption is recommended for nutrient density.
Recipes
Substances
7 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
Creatine
Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Preparation Notes
- Source from grass-fed/pasture-raised animals when possible for optimal nutrient profile
- Moderate consumption due to high vitamin A content (retinol can accumulate)
- Gentle cooking preserves nutrients and prevents formation of advanced glycation end products (AGEs)
- Important for vegan/vegetarian nutrient gap closure, though not suitable for vegetarians
- Organ meats (heart, liver), oily fish (sardines, mackerel), beef are top sources for CoQ10
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Endocannabinoid System (ECS) | Choline | Precursor for phosphatidylcholine (PC) synthesis; PE can be converted into PC or N-acyl phosphatidylethanolamines (NAPEs); NAPEs are precursors to N-acyl ethanolamines (NAEs) like palmitoylethanolamide (PEA), oleoylethanolamide (OEA), and anandamide (AEA), bioactive lipids which act as neuromodulators with anti-inflammatory, neuroprotective, and mood-regulating effects | |
| Methylation | Choline | Precursor to trimethylglycine (TMG/betaine), a dietary methyl donor that helps recycle homocysteine to methionine via an alternative pathway; supports one-carbon metabolism alongside folate, riboflavin, and B12; influences methylation dynamics relevant to MTHFR and COMT activity | |
| Methylation | Vitamin B12 (Cobalamin) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Methylation | Vitamin B9 (Folate; 5-MTHF) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Mitochondrial Support | Creatine | Supports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Vitamin B12 (Cobalamin) | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Neurochemical Balance | Choline | Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Vitamin B12 (Cobalamin) | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Neurochemical Balance | Vitamin B9 (Folate; 5-MTHF) | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Oxidative Stress | Vitamin A (Retinoids; β-Carotene precursor) | Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network |
References
- Grass-fed liver for bioavailable retinol and B12
- Organ meats (heart, liver), oily fish (sardines, mackerel), beef for CoQ10; organ meats are the highest dietary source of CoQ10 (up to 12mg per 100g)
- Vitamin B12: Liver, clams, fish, eggs, dairy; deficiency causes cognitive decline, mood disorders, neuropathy
- Acetylcholine and choline: Memory, learning, neuroplasticity; food sources include egg yolks, fish roe, soy, wheat germ, liver
- Occasional offal (Latoch et al. 2024) i.e. liver recommended for nutrient density
- Liver provides heme iron, which is 2-3× more bioavailable than non-heme iron