Vitamin A is not a single compound but a group of chemical compounds that are structurally similar. These compounds include retinol, retinaldehyde, retinoic acid, and provitamin A caretenoids which include beta-carotene, alpha-carotene, gamma-carotene and cryptoxanthin. Retinol and beta-carotene, are not synonymous, yet are some of the most common forms of vitamin A found in food and supplements, with the former being found in animals and the latter in plants.
Vitamin A is involved in the modulation of energy production, skin health, vision, the immune system, and gene transcription. Different forms of vitamin A will serve different functions. For example, it is retinoic acid that is involved in gene transcription and the maintenance of skin health; it is retinaldehyde that binds certain proteins to the cones and rods of the eye, allowing the eye to function in low-light environments.
Vitamin A is involved in the modulation of energy production, skin health, vision, the immune system, and gene transcription. Different forms of vitamin A will serve different functions. For example, it is retinoic acid that is involved in gene transcription and the maintenance of skin health; it is retinaldehyde that binds certain proteins to the cones and rods of the eye, allowing the eye to function in low-light environments.
Cod liver Oil
Cod liver oil (CLO) is a valuable source of naturally occurring vitamin A (as retinol), which plays an essential role in activating bioavailable copper in order to manage iron in the body. The omega-3s in CLO are also beneficial, but the naturally occurring vitamin A is what we’re really seeking to get. We also get retinol from beef liver and other animal-sourced foods in the ancestral
diet.
Using the chart below, start with a small amount and slowly build up to the full dose. Cod liver oil should ideally be taken with a meal for best absorption, but if that doesn’t work with your schedule, it’s OK to take it separately. When assessing the starting dose for children, use your judgment based on your child’s size and needs. Start small and build up - if they like it and ask for more, they may benefit from steadily increasing. Children are naturally intuitive and will often ask for more when their body likes a nutrient.
Caution:
diet.
Using the chart below, start with a small amount and slowly build up to the full dose. Cod liver oil should ideally be taken with a meal for best absorption, but if that doesn’t work with your schedule, it’s OK to take it separately. When assessing the starting dose for children, use your judgment based on your child’s size and needs. Start small and build up - if they like it and ask for more, they may benefit from steadily increasing. Children are naturally intuitive and will often ask for more when their body likes a nutrient.
Caution:
- Not all cod liver oils are created equal, and processing methods are especially important to consider when selecting one. Ancient traditional practices for purifying cod liver oil for consumption use gentle filtration methods to retain the maximum nutrient value of the oil. Many manufacturers today process their cod liver oil using high temperatures and aggressive purification methods, which degrade the retinol content. They then add in synthetic A & D in order to restore nutrients that were lost during processing. This results in an inferior product that is no longer a whole food. Our recommended brands are vetted to confirm the gentle processing methods that retain the maximum nutrient value of the oil. The ratio of A to D is also important and should ideally be a minimum of 10 to 1 in favor of retinol.
- Be aware that cod liver oil may have a natural propensity to thin the blood.
- Some women opt to stop CLO around two weeks prior to delivery
DOse
Value |
Suggested eventual cod liver oil intake (1 IU retinol = 0.3 mcg RAE) |
Suggested dosing to get optimal intake (based on product values as of Aug 2021) |
Adults▼ (Upper limit across all dietary sources 3000mcg / 10,000 IU of vitamin A) |
Work up to 900mcg / 3,000 IU of vitamin A per day. |
4x jigsaw Health softgels |
Kids▼ (Upper limit across all dietary sources between 600 µg/day or 2000 IU/day (1-2 year olds) through to 2,800 µg/day or 9334 IU/day (14-18 year olds) |
Begins at 400mcg / 1,333 IU (for 1-2 year olds) and increases to 900mcg / 3,000 IU as they age. |
1x Jigsaw Health softgel |
Lactating women▼ (Upper limit across all dietary sources 3000mcg / 10,000 IU of vitamin A) See also CLO caution notes below for pregnant women |
Based on RDI, could build up to 1,300mcg / 4,333IU |
~5x Jigsaw Health softgels |
▼See the US Vitamin A Fact sheets (inc RDAs) or the Australian and New Zealand Reference Values for more
information on measuring retinol, references, etc.
information on measuring retinol, references, etc.
Beef liver
Beef liver provides a balance of copper and iron that is closest to that found in the human liver and is an excellent source of retinol. Beef liver is also a good source of B vitamins, especially B12, and contains intrinsic factor to help with B12 absorption. The emphasis on organically raised, grass-fed, pastured animals is due to the advantage of eating grasses from sun-drenched copper-rich soils that are not depleted due to chemicals. The copper is then passed on to the animal, and eventually, to the consumer.
Begin with a small amount of fresh, organic, pasture-raised and/or grass-fed beef liver, and gradually increase to one 4 - 6 oz. portion per week. Fresh beef liver is considered a superfood due to the concentration of nutrients it contains. Eating it fresh is the optimal means of accessing all the good that this food offers.
An ideal dose is one 4 - 6 oz. (110-170g) serving of fresh beef liver per week. Since liver can be energizing, we suggest taking it earlier in the day, preferably alongside a fatty meal for optimal nutrient absorption, but it’s fine to choose whatever time works best for you.
If beef liver is not available to you, or if you find it too powerful at first, you may start with a small amount of a desiccated undefatted beef liver supplement and slowly work up to enough capsules (or powder) to reach a quantity of 4,000-6,000 mg per day, which is approximately equivalent to one 4-6 ounce serving of fresh beef liver per week. The dosage suggested on the product labels is typically 3,000 mg, so the number of capsules will need to be adjusted accordingly.
For example, if the product label suggests that 4 capsules per day equate to 3,000 mg (or one 3 ounce weekly serving) of fresh liver, it will require 6 capsules per day to equal 4,500 mg (or one 4.5 ounce weekly serving). Each brand may vary on how their dosages are presented, and it may require a look at their website to learn the specifics. Your daily dose of capsules may be spread out between 2-3 meals each day. Once your body has adjusted to the desiccated beef liver supplement, switching to fresh liver is preferred, if available.
Recommended beef liver products: For fresh beef liver, check local grocers, meat markets, or farmers markets to find the best organic, pasture-raised source you can find.
Begin with a small amount of fresh, organic, pasture-raised and/or grass-fed beef liver, and gradually increase to one 4 - 6 oz. portion per week. Fresh beef liver is considered a superfood due to the concentration of nutrients it contains. Eating it fresh is the optimal means of accessing all the good that this food offers.
An ideal dose is one 4 - 6 oz. (110-170g) serving of fresh beef liver per week. Since liver can be energizing, we suggest taking it earlier in the day, preferably alongside a fatty meal for optimal nutrient absorption, but it’s fine to choose whatever time works best for you.
If beef liver is not available to you, or if you find it too powerful at first, you may start with a small amount of a desiccated undefatted beef liver supplement and slowly work up to enough capsules (or powder) to reach a quantity of 4,000-6,000 mg per day, which is approximately equivalent to one 4-6 ounce serving of fresh beef liver per week. The dosage suggested on the product labels is typically 3,000 mg, so the number of capsules will need to be adjusted accordingly.
For example, if the product label suggests that 4 capsules per day equate to 3,000 mg (or one 3 ounce weekly serving) of fresh liver, it will require 6 capsules per day to equal 4,500 mg (or one 4.5 ounce weekly serving). Each brand may vary on how their dosages are presented, and it may require a look at their website to learn the specifics. Your daily dose of capsules may be spread out between 2-3 meals each day. Once your body has adjusted to the desiccated beef liver supplement, switching to fresh liver is preferred, if available.
Recommended beef liver products: For fresh beef liver, check local grocers, meat markets, or farmers markets to find the best organic, pasture-raised source you can find.
