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Beef Liver Nutrients For Skin Health

Beef Liver Nutrients for Skin Health

Often, when we think of skin health, our first thought is that what goes on the skin is most important, instead of what goes into our body. In this blog we are going to discover the power of nourishing our skin from within using one of the most nutrient dense foods on the planet, certified organic grass-fed beef liver. 

Organic beef liver is a nutritional powerhouse full of many vitamins, minerals and aminos that can improve many aspects of our overall well-being from producing more energy to nourishing our skin with the nutrients it needs to lay the perfect foundation for optimal skin health. There are plenty of good reasons why beef liver is considered ‘Nature’s Multivitamin’.

When pursuing optimal skin health, this of course needs to be approached holistically, with the nutrition from beef liver integrated alongside adequate sleep, reduced stress levels, a mindful amount of sun (Vitamin D), exercise, and a well-balanced diet.


What are the skin benefits from beef liver?

  • Stimulate collagen production

  • Elastin regeneration

  • Connective tissue growth/repair

  • Nourish & hydrate skin cells 

  • Naturally slow aging process from within

  • Improve skin condition, tone, firmness & moisture

  • Skin protection from UV & free radicals

  • Reduce appearance of fine lines & wrinkles

  • Skin health on the cellular level

  • Wound healing, acne & inflammation

  • Assist with skin pigmentation 
  • Improve red blood cell count – oxygen transport

Beef liver is packed full of nutrients that can assist overall skin health! To back up these claims let’s take a look at them now. 



Vitamin A (Retinol)

Vitamin A (Retinol) is well known as one of the most important & potent vitamins for overall skin health. From improving skin texture to treating acne, Vitamin A promotes the growth of new healthy skin cells to improve hydration, aging, wrinkles, skin tone, pigmentation, sagging, sun UV damage and wound healing. 

Beef liver is the most abundant source of Preformed Vitamin A (Retinol) found in nature.

To truly see how important this fact is, we must delve further into Vitamin A. Known as an essential fat-soluble vitamin, it is made up of both Provitamin A (found in plants) & Preformed Vitamin A Retinol (found in animals).

Provitamin A is considered as an inactive form of the vitamin, meaning that our body's need to process and convert it into Retinol, before being absorbed. On the other hand Preformed Vitamin A Retinol is regarded as active and bio available, meaning it is immediately ready for the body to absorb.

Knowing this, you can see that beef liver is the most efficient & effective way to source your nutritional Vitamin A Retinol for healthy glowing skin. Learn more about the health benefits of Vitamin A and some common misconceptions.


Vitamin B12

The B12 found in beef liver is much more bioavailable (efficiently absorbed) than the commonly supplemented synthetic versions, which are known to cause uncomfortable side effects. This can be easily highlighted by looking at some of the popular synthetic versions where some daily dosages are 80,000% of the RDI, which almost sounds crazy!! This is because they need to overcompensate for the extremely poor absorption rate. Not to mention the stress it puts on our body trying to convert that much synthetic B12 into usable B12.

Beef liver is known as a rich source of bioavailable Vitamin B12. This bioavailable form is bound to natural animal-based protein and water soluble so any excess our body does not use is easily excreted as waste – no unnecessary stress on our body. 

While B12 is well known for energy production, the benefits to our skin are a little less known, so let’s have a quick dive into them.

Vitamin B12 plays a key role in the overall integrity of our skin, by supporting cellular functions that increase collagen & elastin production, reduces the appearance of wrinkles, acne & inflammation, improves skin condition, tone, firmness & moisture retention, naturally slows aging process, reduce skin pigmentation, and promotes skin cell renewal. Learn more about the health benefits of Vitamin B12.



Copper is an essential trace mineral found naturally in some foods, and in synthetic supplements. Depending on diet choices, finding the right foods to reach healthy copper levels can at times be a little difficult. We much prefer to look for wholefoods or wholefood derived supplement sources like beef liver which is one of the richest natural sources of bioavailable copper.

Copper plays a significant role in metabolic processes critical for the synthesis of skin proteins (collagen & elastin) and overall skin well-being. Healthy Copper levels are important for strong collagen tissue production and rebuilding connective tissue, both of which can reduce the signs of aging, plus the appearance of fine lines and wrinkles.


Heme Iron 

Heme Iron is another one of the essential trace minerals which our body cannot produce, so we must make sure to receive adequate amounts from dietary foods or supplement sources. It is considered essential because iron is key to healthy red blood cells through its role in producing hemoglobin. 

Iron deficiency leads to lack of hemoglobin which results in low red blood cell count & reduced oxygen transport to the outer layers of the skin, resulting in pale unhealthy skin. 

Beef liver is a known source of heme iron, which is absorbed at a much greater rate (25% to 35% beef liver) compared to non-heme iron (2% to 20% plant sources). Healthy iron levels are known to provide these skin benefits - stimulate collagen production, improve skin elasticity, wound healing, and give skin a healthy glow. What is Heme Iron? Read our blog to learn more about what Heme Iron is.


Riboflavin B2 

Vitamin B2 Riboflavin is one of the most overlooked nutrients when it comes to skin health because of its primary role is energy production by releasing nutrients from food. 

These lesser-known skin health benefits include maintaining collagen levels, protecting collagen from UV oxidation, elastin regeneration, tissue growth/repair, leading to more radiant healthy skin.

Bacteria in our gut can produce very small amounts of Riboflavin, but not enough to sustain us, so it is very important to maintain healthy levels using dietary food or wholefood supplement sources. Beef liver is a rich source of natural Vitamin B2 Riboflavin which is much preferred (bioavailable) when comparing fortifying foods with synthetic versions of B2.



Choline is another lesser-known nutrient for skin health, but just as important as other nutrients covered in this blog The body does produce small amounts of choline in our liver but not enough to meet our daily requirements. One of the best sources of dietary choline is found in beef liver. Choline is a critical component of cell membranes; it ensures structural integrity, metabolising fats, and signalling functions. Healthy skin cell membranes assist in keeping the skin hydrated on a cellular level, fortifying the skin barrier from oxidative stress, and protecting our skin from toxins, pollutants, and UV exposure.  



Selenium possesses antioxidant and anti-inflammatory properties, which fight free radicals, prevents signs of aging, minimises skin damage, and inflammation. Although beef liver is a source of selenium, there is a richer source available – beef kidney which has over double the RDI (Recommended Daily Intake) Selenium per serve. There is still a sufficient amount of selenium found in beef liver to provide benefits, however beef kidney capsules should be considered for more targeted selenium support for hair, skin, nails, as well as containing DAO enzyme for histamine support. 


Essential B Vitamins 

When it comes to all the essential B Vitamins, beef liver is king! Not only is beef liver packed full of the B vitamins that have already been covered in this blog (B12, B2 Riboflavin), but it is also a source of B9 Folate, B5 Pantothenic Acid, B3 Niacin, B7 Biotin, and B1 Thiamine. All of which work synergistically to assist with overall skin health, by improving cellular health, red blood cell count, collagen production, plus hydrating and nourishing skin cells. 


Skin health nutrient deficiency symptoms:

  • Dry, rough, flaky skin

  • Cracked lips

  • Mouth ulcers 

  • Pale skin

  • Rashes

  • Slow wound healing

  • Acne

  • Peeling skin 

  • Dermatitis 


Additional lifestyle factors which can assist overall skin health:

  • Sleep – good night rest

  • Vitamin D from sunshine

  • Well-balanced diet

  • Minimising stress levels

  • Meditation & grounding

  • Avoid excessive UV exposure 

  • Adequate hydration 



As you can now see, beef liver is an excellent food source for improving overall skin health. But for many of us, it can be very difficult to consistently source fresh high quality certified organic beef liver, as well as finding ways to integrate it into our daily routine. Beef liver is also quite an acquired taste, that can be hard to stomach for those with sensitive taste buds. This is where freeze dried beef liver powder and beef liver capsules come into their own, especially Cell Squared organic beef liver powder which is 100% grass-fed (no grains ever) and certified organic which ensures premium quality. 

Freeze drying locks in all the beneficial nutrients and keeps the beef liver fresh for long periods of time, giving you the convenience of easily adding it to your daily routine. Whether that be giving your cooking the nutritional edge by using beef liver powder in recipes like mince dishes, soups, gravy, smoothies, yoghurt, sprinkling on top of your meals or even animal-based ice cream – check out our recipe section for ideas.

The tasteless and most convenient option is our Organic Grass-fed & Finished Beef Liver Capsules which are created using the exact same certified organic beef liver powders. These are so easy to integrate into your skin wellness routine, all you need is 4-6 capsules daily to start seeing the benefits. Like all routines, practice and discipline reap the greatest rewards. 

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