At A Better World to Bleed In, we’re all about empowerment through education and self-awareness. Let’s discuss a nutrient that can transform your menstrual health: Vitamin A.
Nourish to Flourish
Let’s face it—there’s no magic pill for hormone health, but nutrient deficiencies certainly won’t help. Picture yourself as a divine fertility goddess being nourished with milk, honey, and nutrient-dense foods like organ meats, fueling your body for optimal creativity, vitality, and health. Here, fertility isn’t just about babies—it’s about being your most creative, thriving self.
Vitamin A: More Than Skin Deep
You’ve likely heard of Vitamin A (retinol) in skincare for its cell-rejuvenating powers. But did you know it’s also essential for your reproductive health? Topically, Vitamin A has been shown to reduce abnormal cervical cells, but today we’re talking about its dietary benefits.
Why Should You Care About Vitamin A?
If you’re dealing with PMS, irregular cycles, or fertility challenges, Vitamin A could be a game-changer. It plays a key role in hormone production, egg maturation, and embryo development in women. For men, it’s essential for sperm health.
Animal studies have shown that a deficiency in Vitamin A can delay ovulation, impair hormone production, and increase the risk of miscarriage. On the flip side, supplementing with Vitamin A improves progesterone levels, egg quality, and embryonic survival.
It’s also vital in the battle against anemia—something many menstruators struggle with. Vitamin A works synergistically with other nutrients to reduce anemia risk, making it a powerhouse for anyone managing a heavy cycle.
Vitamin A Deficiency & Fertility
Animal research highlights just how crucial Vitamin A is: imposing a deficiency on rats consistently induces infertility. When Vitamin A is reintroduced, their fertility returns. In fact, the possibility of male contraceptive pill that works by blocking the absorption of this essential nutrient is in the works! …But cutting out Vitamin A isn’t the solution for lasting health.
Two Types of Vitamin A: Retinol vs. Carotenoids
Vitamin A exists in two forms:
- Retinol: Found in animal products, and it’s the form your body can use directly.
- Carotenoids: Found in plant sources like leafy greens and carrots. These need to be converted into retinol in your body, but the conversion rate is low for most people.
This means that for optimal hormonal and fertility health, most people need dietary retinol from animal sources.
Why Liver Is a Fertility Superfood
Liver is one of the richest sources of Vitamin A—hence its nickname “nature’s multivitamin.” Just 100g of beef liver contains an astounding 31,718 IU of Vitamin A in the retinol form. In comparison, other foods don’t even come close.
Liver isn’t just about Vitamin A. It’s packed with choline, iron, copper, zinc, and B vitamins, all of which work together to reduce anemia and boost overall health.
In many traditional cultures, liver was considered a fertility superfood. It was reserved for newly married couples to prepare them for easy conception and healthy pregnancy.
Getting Started with Liver
I’ll be honest: liver is an acquired taste. I didn’t love it at first, but I grew to crave it once I realized how powerful it was for my health. If you’re not ready to dive straight into eating liver, here are some ways to ease into it:
- Hide it in meals: Add small amounts to bolognese or shepherd’s pie.
- Freeze & swallow: Chop it into small pieces and swallow it like a supplement.
- Chicken liver pâté: Make a simple pâté with liver, cream, and spices to spread on toast.
- Desiccated liver supplements: These are freeze-dried liver capsules, a convenient option if you’re not a fan of the taste.
Debunking the Fear of Vitamin A Toxicity
There’s a lot of fearmongering around Vitamin A toxicity, especially for pregnant women. However, this concern is mostly linked to synthetic Vitamin A supplements, not food sources. You’d have to consume extreme amounts of liver to reach toxic levels. So don’t be afraid—enjoy that liver and give your body the nourishment it craves.
Personal Note: My Experience with Liver
Including liver in my diet has been one of the most transformative shifts for my menstrual health. It has significantly improved my PMS, and I feel deeply nourished in a way that I never did before.
That’s it for today! I’d love to hear your liver tips and tricks in the comments. Let’s help each other embrace this incredible superfood and enjoy our most nourished, thriving cycles. Remember—you deserve to eat like a fertility goddess!
NOTE: Not sponsored. Some of the above links may be affiliate links, meaning I earn a small percentage of sales made via those links. I only ever promote products which I know, use and love.
References
Meyskens FL Jr, Graham V, Chvapil M, Dorr RT, Alberts DS, Surwit EA. A phase I trial of beta-all-trans-retinoic acid delivered via a collagen sponge and a cervical cap for mild or moderate intraepithelial cervical neoplasia. J Natl Cancer Inst. 1983 Nov;71(5):921-5. PMID: 6580493.
Clagett-Dame, M., and D. Knutson. “Vitamin A in reproduction and development.” Nutrients 3(4) (2011): 385–428.
“Comparative role of retinol, retinoic acid and beta-carotene on progesterone secretion by pig corpus luteum in vitro.” Journal of Reproduction and Fertility 82(2) (1988): 611–615; Thompson, J.N., et al. “Vitamin A and reproduction in rats.” Proceedings of the Royal Society B 159(976) (1964): 510–535.
Li, H., et al. “Vitamin A deficiency results in meiotic failure and accumulation of undifferentiated spermatogonia in prepubertal mouse testis.” Biology of Reproduction 84(2) (2011): 336–341.
Thompson, J.N., et al. “Vitamin A and reproduction in rats.” Proceedings of the Royal Society B 159(976) (1964): 510–535.
Lamb, A.J., et al. “Induction of rapid, synchronous vitamin A deficiency in the rat.” J Nutr 104(9) (1974): 1140–1148.
Amory, J.K., 2016. Male contraception. Fertility and sterility, 106(6), pp.1303-1309.
“Effect of vitamin A supplementation on iron status in humans: a systematic review and meta-analysis.” Critical Reviews in Food Science and Nutrition 59(11) (2019): 1767–1781
