Vitamin A for Pregnancy and How to Supplement with Cod Liver Oil

When you think about pregnancy health, vitamin A probably isn’t the first nutrient that comes to mind.

This is because severe vitamin A deficiency isn’t common in the Western world. Most of us are getting enough vitamin A for basic organ function and eye health.

But this doesn’t mean we should leave vitamin A out of the pregnancy conversation altogether.

Vitamin A is a fat-soluble vitamin that’s critical for almost every process in the human body. And although full-blown deficiency is uncommon, I find that optimal levels of vitamin A in pregnant women are equally uncommon.

Focusing on vitamin A intake can help you feel more nourished, energized, and confident throughout pregnancy.

Is Vitamin A Deficiency a Problem?

When we look at vitamin A deficiencies, we need to understand the recommended Adequate Intake (AI) for vitamin A. This is the bare minimum amount of vitamin A needed for organ function, eye health, and to prevent chronic disease.

Most of us are meeting this bare minimum requirement.

While the Adequate Intake serves as a helpful guideline, it shouldn’t be the basis for our vitamin A consumption. Ideally, we should be aiming higher.

In his research, Dr. Weston A. Price noted that primal communities consumed up to ten times more vitamin A than the Americans of his time (the 1930s). Other researchers who studied primal communities have had similar findings.

Additionally, not all vitamin A is well absorbed. High-protein and high-fiber diets can impact absorption and increase your need for vitamin A. Pharmaceutical drugs and mineral imbalances can have the same effect.

While severe vitamin A deficiency is uncommon, many of us are under-consuming this essential nutrient. We can find the proof in our day-to-day symptoms. When supplementing with whole foods vitamin A, most people feel more energized, nourished, and empowered.

The Benefits of Vitamin A

There are so many good reasons to consume more vitamin A.

For example, vitamin A is needed for…

• Nearly every function in the human body

• Immune system wellness

• Gene regulation

• A healthy gut

• To metabolize and use vitamin D

• Eye strength and health

• Fetal organ and central nervous system development

• Respiratory wellness

These are just a few of the reasons why it’s so essential to pay attention to our vitamin A levels, especially during pregnancy.

Vitamin A for Every Stage of Pregnancy

In my work as a holistic nutritionist, I find that my clients feel more energized and confident when they prioritize vitamin A intake. This nutrient is so important for preconception health and fetal development—and should be stored up for postpartum, especially if you intend to breastfeed.

Vitamin A for Pregnancy and Preconception

Vitamin A is connected to fetal growth and development—supporting the formation of the central nervous system, the immune system, eyes, bones, teeth, and genes. Whenever possible, I recommend cod liver oil vitamin A supplements before pregnancy and into early pregnancy.

Vitamin A for Postpartum

During pregnancy, many of your stored nutrients go directly to your baby’s growth. This is why it’s so important to review your nutrient levels during postpartum.

While vitamin A helps your baby grow a healthy body and immune system, it’s also needed for lactation. Meaning, low levels of vitamin A can impact breastfeeding.

Can You Get Too Much Vitamin A?

The short answer is yes. Vitamin A is a fat-soluble vitamin, so it’s stored in the body. Cases of vitamin A toxicity do create a bit of a fear factor when it comes to eating or supplementing vitamin A—but these cases are extremely rare.

The best way to combat any fears of vitamin A toxicity is to consume vitamin A through a whole-food source (think liver or cod liver oil). You can also test your vitamin A levels with regular lab panels to ensure you’re staying within healthy limits.

The knowledge of vitamin A toxicity shouldn’t leave us in a state of fear and uncertainty. Instead, it should empower us to take charge of our own nutritional health and be conscious of how to properly and safely nourish ourselves with vitamin A.

Cod Liver Oil for Vitamin A Support

My favorite source of vitamin A for pregnancy is cod liver oil. This nutrient-dense fish oil allows you to consume vitamin A in a whole-food form—deeply nourishing your body while lowering your chances of vitamin A toxicity.

Cod liver oil is typically well tolerated and well absorbed. It contains both vitamin A and vitamin D, which work hand-in-hand for immune system function. It’s also rich in omega-3 fatty acids, which support the absorption and metabolism of vitamin A. 

Cod Liver Oil for Pregnancy

There are mixed opinions on whether cod liver oil for pregnancy is a healthy option. This is partially due to vitamin A toxicity and concerns about vitamin A supplements (typically from artificial sources).

Since cod liver oil is a whole-food source of vitamin A, those risks are significantly lowered. The benefits of vitamin A are so potent for pregnancy and fetal growth that avoiding it altogether seems like an extreme and unhealthy option.

I help clients embrace the many benefits of vitamin A, usually through a whole-food source like cod liver oil and grass-fed beef liver (yes, even during pregnancy!).

To avoid overconsumption, I always recommend testing nutrient stores before supplementing. This gives you a full picture of your available nutrients and ensures vitamin A toxicity isn’t an issue. Like any other supplement, cod liver oil should be taken with care and gently supplemented (no high doses unless advised by a medical professional).

High-Quality Cod Liver Oil Supplement Recommendations

When supplementing cod liver oil for pregnancy, quality is essential. High-quality supplements make sure you truly get the benefits of whole-food vitamin A and other nutrients (like vitamin D).

Cod liver oil supplements should be minimally processed using no heat whatsoever (this keeps the nutrients intact). Look for brands that use wild-caught fish and no additives. Fermentation and third-party testing can help ensure quality, too.

Green Pastures Cod Liver Oil for Vitamin A

Green Pastures is a reputable brand for cod liver oil that uses wild-caught fish and fermentation processing to lock in nutrients. This supplement is great to keep on hand through pregnancy and into early childhood development.

Rosita Cod Liver Oil for Vitamin A

Another reputable source of cod liver oil supplements, Rosita offers raw and ancestrally processed cod liver oil. All the essential vitamins and nutrients are intact and easy to absorb.

Cod Liver Oil for Pregnancy — Nourished Is Always Better

Since vitamin A is involved in almost every process of the human body, it’s so important that we’re getting enough of it. Many of the women I work with experience daily symptoms that resolve once whole-food sources of vitamin A (like cod liver oil) are introduced to their diet.

Vitamin A is a powerful nutrient that shouldn’t be feared simply because it’s a fat-soluble vitamin. Instead of worrying about toxicity, we should use this knowledge to empower ourselves to consume whole-food vitamin A responsibly.

Nourished is always better.

For More Support, Check Out My Pregnancy Nutrition Guide