Beef liver has long been a staple in traditional diets worldwide, and it is regarded as one of the most nutrient dense foods available! Beef liver has long been a staple in traditional diets worldwide, and it is regarded as one of the most nutrient dense foods available! Unfortunately, many kids (and adults) don't enjoy the taste of beef liver. Fortunately, beef liver capsules offer a convenient solution! They can be opened and sprinkled into familiar meals, making it easy for parents to ensure their children receive the nutritional benefits without the struggle. In this article, you’ll learn about the benefits of beef liver for kids, plus I’ll share three kid-approved recipes. What Are Beef Liver Capsules? Beef liver capsules are desiccated (dried) beef liver that has been ground into a powder and encapsulated for easy consumption. These capsules provide all the nutritional benefits of fresh beef liver without the taste or texture that makes it unappealing to children. In terms of micronutrients, it takes approximately four capsules of desiccated beef liver to obtain the equivalent of 1 oz of fresh beef liver (1). There are two main types of beef liver supplements: defatted and non-defatted. Defatted beef liver supplements have had the fat removed, along with the fat-soluble vitamins (A , D , E, and K). In contrast, non-defatted beef liver supplements retain these healthy fats and their associated vitamins, making them the preferred option for those seeking a comprehensive nutrient profile (1). Non-defatted beef liver capsules contain a broad spectrum of nutrients, including (1): Protein: Beef liver is rich in amino acids (1) Vitamin A: Vitamin A is essential for vision, immune function, and skin health (2) B Vitamins: B2, B3, B5, B6, B12, and folate, are all important for energy production, brain health, and red blood cell formation (3) Iron: Sufficient iron intake is required for brain development and immune function (4) Zinc: Zinc is required for healthy function of the immune system and integumentary system (the skin), as well as for growth (5). Copper, Phosphorus, and Selenium: These essential minerals support various bodily functions, including iron metabolism, bone health, antioxidant defense, and immune system function (6). Choline: Choline supports your child’s brain development, memory, and cognition (7). When choosing a beef liver supplement for your family, it’s important to look for freeze-dried liver supplements, as using heat to dry the liver can destroy essential vitamins (1). As with all supplements, always look for third-party tested companies that are transparent with their test results. When it comes to beef liver capsules specifically, you also want to look for liver from grass fed and finished cows. See Product Why Beef Liver Capsules Are A Great Healthy Option For Kids Beef liver capsules provide a concentrated source of highly bioavailable nutrients in their nature-true form (rather than being lab made or synthetic), making them particularly beneficial for children. Here’s why you should consider incorporating them into your child’s diet: Energy and Mood Improvement: Beef liver provides a supply of B vitamins, particularly B12, which plays a crucial role in energy production and mood regulation. These vitamins support the nervous system, helping children maintain steady energy levels and a positive mood (8). It is noteworthy that some people, especially those with genetic SNPs like MTHFR, may not tolerate synthetic forms of B vitamins or folic acid well (9). The B vitamins and folate present in beef liver are in their natural form, which allows for better utilization by those with genetic variations, making beef liver a more effective and safer option for supporting energy and mood. To learn more about how to support your child’s mood, see: Understanding Stress In Kids — Plus My Stress Support Drink Recipe Brain Health and Development: Choline, B vitamins, and iron are essential for brain development. These nutrients help support cognitive function, memory, and overall mental performance (10), making them extra important during the growing years. To learn more about how to support your child’s developing brain, see: Key Supplements For Infant & Child Brain Development Immune System Support: With its high content of vitamin A, zinc, and iron, beef liver can help your child’s developing immune system function at its best (11). To learn more about your child’s developing immune system, see: Does My Child Get Sick Too Often? Understanding Sickness Frequency in Children Red Blood Cell Production: Iron and B vitamins in beef liver support the production of healthy red blood cells, which are required for oxygen transport and overall vitality. Iron deficiency anemia is common in children (12), and beef liver capsules are a great source of iron. If you’d like to learn more about anemia, see: 9 Micronutrient Deficiencies Associated With Anemia Healthy Teeth and Bones: The calcium and phosphorus in beef liver may contribute to the maintenance of strong bones and teeth (13), and support overall skeletal health. Looking to support your child’s oral health? Start here: A Guide to Toddler Dental Care Vision and Eye Health: Vitamin A, essential for good vision (14), is abundant in beef liver, helping to protect and maintain healthy eyes. Safety Considerations While beef liver is a nutritious food consumed globally, you should still be mindful of its high vitamin A content. Excessive intake of vitamin A can be toxic (2), so it’s important to be aware of total vitamin A consumption if you are combining beef liver capsules with another vitamin A containing supplement. For more information, see this article about pediatric vitamin A dosing: Benefits of Vitamin A + Pediatric Dosing – Dr. Green Mom. How Much Beef Liver Should My Child Consume? Dr. Green Life’s Grass Fed & Finished Beef Liver Capsules provide 3000 mg of desiccated beef liver per serving (4 capsules). Each capsule provides 750 mg of desiccated beef liver. For babies and children up to six years old, I recommend giving no more than one capsule of beef liver per day. For older children, you could give up to two capsules per day. Teens (and adults) can take up to four capsules per day. The appropriate dose for each individual will depend on the amount of vitamin A in the diet. Consult a professional for individualized advice. When including beef liver in your cooking a good guideline is for each portion to contain about 1-2 capsules worth of beef liver. A child will naturally consume a smaller portion size than an adult would, so this guideline works well for family meal planning. How to Incorporate Beef Liver Capsules into Kid-Friendly Recipes Most young kids struggle to swallow capsules. One of my favorite ways to get the benefits of beef liver into kids without them needing to swallow capsules is by mixing the powder from the capsules into their favorite meals. When incorporating beef liver powder into your cooking, the trick is to choose recipes with strong, rich flavors that effectively mask the liver's distinct taste. Dishes that include flavorful seasonings and tomato sauce are ideal for hiding the liver flavor. Many parents of babies and toddlers have success mixing beef liver powder into purees, yogurts, and smoothies, but in my experience, older kids are more likely to need a more savory and flavorful meal to effectively hide the flavor. Here are three kid-approved, easy-to-make recipes that cleverly hide the flavor of beef liver powder while boosting the nutrient content of familiar meals: Dr. Green Mom’s Hidden Liver TacosTaco night is a favorite in many households, and this recipe adds a nutritional boost without compromising flavor! ⏲️ Prep Time: 20 Minutes ⏲️ Cook Time: 15 Minutes 🍴 Serves: 4-6 Ingredients 1 lb ground pasture-raised beef 4-10 beef liver capsules* (opened, powder only) 1 small onion, finely chopped 1 clove garlic, minced 1 cup finely chopped veggies (use what you have on hand! I like to use zucchini, peppers, carrots, beets and/or cabbage) 1 packet of Siete taco seasoning (or homemade blend) 1/2 cup liquid (I like to use bone broth, or tomato sauce; water works too) Tortillas (preferably organic, made using nixtamalized corn) Toppings of your choice (lettuce, cheese, sour cream, etc.) *I recommend using only 4 capsules the first time you make this dish and scaling up the amount of beef liver the next time you prepare it. This allows you to gradually see how much beef liver powder you can add before the flavor becomes apparent to your child’s taste buds. Instructions In a large skillet, add the chopped onion, garlic, and veggies; sauté until the onion is translucent and the veggies are soft Add the ground beef and continue cooking until browned. Stir in the beef liver powder and taco seasoning, ensuring both are well mixed into the meat. Add the liquid and simmer for 5-10 minutes. Serve in tortillas with your favorite toppings. Dr. Green Mom’s Bison Meatballs with Hidden Beef LiverThese meatballs are packed with nutrient dense beef liver, and make a great family dinner! ⏲️ Prep Time: 20 Minutes ⏲️ Cook Time: 30 Minutes 🍴 Serves: 4-6 Ingredients 1 lb ground bison ½ lb ground pork (or use more ground bison or beef) 4-10 beef liver capsules* (opened, powder only) ¼ cup almond flour ¼ cup finely grated Parmesan cheese 1 clove garlic, minced 1 tbsp Italian seasoning Salt and pepper to taste Jar of organic marinara sauce (or use homemade!) *As with the taco recipe, I recommend using only 4 capsules your first time making it, and scaling up the amount of beef liver the next time you prepare this dish. Instructions In a large bowl, combine the ground meat, beef liver powder, almond flour, Parmesan cheese, garlic, and seasonings. Mix well until fully combined. Heat up a heavy pot, and add some olive oil. Roll the mixture into small meatballs and place them into the pot on the stove. Brown each side of the meatballs. Add in the marinara sauce, and simmer over low heat until meatballs are cooked through. Serve over pasta or with crusty sourdough bread. Dr. Green Mom’s Breakfast Egg Muffins with Liver and SausageThese savory egg muffins are an excellent way to start the day, providing a protein-packed breakfast with hidden nutrients. I also love packing these in my kiddos’ lunch boxes! ⏲️ Prep Time: 20 Minutes ⏲️ Cook Time: 20-25 Minutes 🍴 Serves: 4-6 Ingredients 1 lb quality ground chorizo or breakfast sausage 2-3 beef liver capsules (opened, powder only) 6 large eggs 1 cup shredded cheese (cheddar, mozzarella, or your choice) 1/4 cup red bell pepper, finely chopped ⅛ cup finely chopped onion Salt and pepper to taste Instructions Preheat your oven to 350°F (175°C) and line a muffin tin. In a skillet, cook the ground chorizo or sausage over medium heat until browned, add the onion and red pepper towards the end of the cook time. Drain excess fat. Stir in the beef liver powder, ensuring it’s well incorporated into the meat. In a large bowl, whisk the eggs, add in ½ cup of the shredded cheese and season with salt and pepper. Divide the sausage and veggie mixture evenly among the muffin cups, and allow it to cool slightly. Pour the whisked eggs over the sausage mixture in each muffin cup, filling them about 3/4 full. Top with the remaining shredded cheese. Bake for 20-25 minutes, or until the eggs are set and the tops are golden brown. Let cool slightly before removing from the tin. For more tips on getting nutrients into picky kiddos, read: Nutrient & Calorie Dense Foods That Help Underweight Kids Thrive, How To Pack A Nutritious School Lunch, and All About First Foods For Babies: A Nutrient Focused Approach Summary Beef liver capsules offer a convenient way to provide your kids with the immense nutritional benefits of beef liver without the strong flavor that many children dislike. These capsules, which can be easily opened and added to familiar meals, are rich in essential nutrients like vitamin A, B vitamins, iron, and zinc. These nutrients support energy, mood, brain development, immune health, and more. By incorporating beef liver powder into kid-approved recipes like taco meat, bison meatballs, and breakfast egg muffins, your child gets all of the nutrient boost with none of the fuss. PRODUCTS MENTIONED IN THIS ARTICLE See Product See Product See Product SHOP & EARN REWARDS. JOIN TODAY! References: Tod Cooperman, M.D. (2020). What is desiccated beef liver? What is it used for, and is it safe? ConsumerLab.com. https://www.consumerlab.com/answers/desiccated-beef-liver/beef-liver/ NIH. (2022, August 12). Office of Dietary Supplements - Vitamin a. Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/ Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022). B Vitamins: Functions and Uses in Medicine. The Permanente journal, 26(2), 89–97. https://doi.org/10.7812/TPP/21.204 National Institutes of Health. (2022, April 5). Iron. NIH. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional National Institutes of Health. (2022, September 28). Zinc. Nih.gov; National Institutes of Health. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ Harvard Health Publishing. (2018, July). Precious metals and other important minerals for health - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health Derbyshire, E., & Obeid, R. (2020). Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days. Nutrients, 12(6), 1731. https://doi.org/10.3390/nu12061731 Tan, Y., Zhou, L., Gu, K., Xie, C., Wang, Y., Cha, L., Wu, Y., Wang, J., Song, X., Chen, X., Hu, H., & Yang, Q. (2023). Correlation between Vitamin B12 and Mental Health in Children and Adolescents: A Systematic Review and Meta-analysis. Clinical psychopharmacology and neuroscience : the official scientific journal of the Korean College of Neuropsychopharmacology, 21(4), 617–633. https://doi.org/10.9758/cpn.22.1040 Bailey LB, Gregory JF 3rd. Polymorphisms of methylenetetrahydrofolate reductase and other enzymes: metabolic significance, risks and impact on folate requirement. J Nutr. 1999 May;129(5):919-22. doi: 10.1093/jn/129.5.919. PMID: 10222379. Puri, S., Shaheen, M., & Grover, B. (2023). Nutrition and cognitive health: A life course approach. Frontiers in public health, 11, 1023907. https://doi.org/10.3389/fpubh.2023.1023907 Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu12010236 Gupta PM, Perrine CG, Mei Z, Scanlon KS. Iron, Anemia, and Iron Deficiency Anemia among Young Children in the United States. Nutrients. 2016 May 30;8(6):330. doi: 10.3390/nu8060330. Erratum in: Nutrients. 2017 Aug 15;9(8):E876. doi: 10.3390/nu9080876. PMID: 27249004; PMCID: PMC4924171. Phosphorus Information | Mount Sinai - New York. (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/phosphorus Boyd, K. (2022, February 12). What Is Vitamin A Deficiency? American Academy of Ophthalmology. https://www.aao.org/eye-health/diseases/vitamin-deficiency Facebook Pinterest X Email Better Together: Vitamins D3 & K2 Read more The Benefits of Omega Fatty Acids for School-Aged Children Read more Omega Fatty Acids: Nutritional Sources & Health Benefits Explained Read more