When it comes to fertility, many couples have tried new diets, supplements, and treatments to improve their chances of conception. Many times the key nutrient, vitamin A, is overlooked throughout this process.
Vitamin A, a fat-soluble vitamin, is key to hormone balance, egg and sperm quality, and early fetal development. Let’s explore why vitamin A should be non-negotiable for fertility and how natural sources like cod liver oil and beef liver can help support conception and pregnancy.
Why Vitamin A Matters for Fertility
Vitamin A, particularly in its active form retinol, is essential for both male and female reproductive health. It supports everything from ovulation and sperm production to implantation and fetal growth.
When vitamin A levels are low, hormones do not communicate as well. This tends to lead to irregular cycles, lower egg quality, or reduced sperm count (Clagett-Dame & Knutson, 2011). Maintaining adequate vitamin A through whole-food sources is one of the simplest ways to strengthen your reproductive foundation.
Recognizing Vitamin A Deficiency
Even in well-nourished populations, vitamin A deficiency can occur especially when dietary fat or animal products are limited. Because it develops gradually, the signs are often subtle.
Common Symptoms:
● Difficulty seeing in dim light (“night blindness”)
● Dry or irritated eyes
● Dry, rough, or bumpy skin (often on the upper arms)
● Brittle hair or dry lips
● Irregular menstrual cycles or low progesterone
● Fertility struggles or early miscarriage
● Frequent colds, respiratory infections, or slow wound healing
● Persistent fatigue or poor stress tolerance
Who’s Most at Risk:
● Those following low-fat, vegan, or vegetarian diets (retinol is mainly found in animal foods)
● People with poor fat absorption (celiac disease, IBS, or post–gallbladder removal)
● Individuals with thyroid or liver issues
● Pregnant and breastfeeding women, who have higher nutrient demands
● People with high iron or low copper, which interfere with vitamin A metabolism
For Women: Supporting Hormones and Ovulation
Vitamin A promotes egg maturation, healthy cervical mucus, and proper implantation. It also supports the placenta once pregnancy begins.
Research has linked vitamin A deficiency to irregular ovulation, poor embryo quality, and increased miscarriage risk (Clagett-Dame & Knutson, 2011; Kawaguchi et al., 2023). In IVF, higher vitamin A levels in follicular fluid are associated with better embryo quality and fertilization outcomes (Ruder et al., 2008).
For Men: Building Strong, Healthy Sperm
For men, vitamin A is essential for spermatogenesis. This is the process that creates sperm cells. Retinoic acid, a vitamin A derivative, helps sperm cells mature properly (Hogarth & Griswold, 2010). Low levels can reduce sperm count and motility. On the other hand, good levels of vitamin A help protect sperm DNA from oxidative stress (Amory, 2020).
The Ray Peat Perspective: Vitamin A and Progesterone
Biologist Ray Peat has highlighted the relationship between vitamin A, thyroid hormone, and cholesterol in producing progesterone, which is the hormone necessary for ovulation and sustaining early pregnancy (Peat, 1994).
He states that vitamin A deficiency can mimic estrogen dominance, contributing to inflammation, PMS, and menstrual irregularity.
Morley Robbins and the Copper Connection
Mineral expert Morley Robbins emphasizes vitamin A’s partnership with bioavailable copper. Retinol activates ceruloplasmin, a copper-dependent enzyme that regulates iron and reduces oxidative stress. These are two key factors in fertility and cellular health (Lakshmanan et al., 2018).
This is why Robbins recommends whole-food sources like liver and cod liver oil, which naturally provide retinol and copper together.
Cod Liver Oil and Liver: Fertility Superfoods
These traditional foods are nutrient powerhouses for fertility and hormone health.
● Cod liver oil: Provides 4,500–10,000 IU of vitamin A per teaspoon, plus omega-3s and
vitamin D to calm inflammation (Calder, 2021).
● Liver (beef or chicken): Contains 16,000–27,000 IU per 3 oz serving, along with copper,
folate, and B vitamins for hormone and egg health (Gannon & Tanumihardjo, 2019).
Their nutrients work synergistically to:
● Protect egg and sperm cells from oxidative damage
● Support hormone balance and luteal phase health
● Strengthen uterine lining and placental development
A Fertility Support Plan
1. Eat for Fertility: Incorporate 1 tsp cod liver oil daily or and 4–8 oz liver weekly (pâté or blended into recipes works great). If you don’t like the taste, capsules of these work great too!
2. Support Synergy: Pair with magnesium (leafy greens), vitamin E (nuts, seeds), and adequate dietary fat for absorption.
3. Choose Food-Based Over Synthetic Supplements: Food-based vitamin A supplements are safer and better balanced.
4. Work With an Acupuncturist: Acupuncture increases circulation to the reproductive organs, delivering oxygen and nutrients that improve egg quality, endometrial thickness, and uterine receptivity. An acupuncturist will also help you manage your supplement/herbal regimen.
Key Takeaway
Vitamin A is one of fertility’s most overlooked nutrients. It is vital for hormone balance, egg and sperm health, and early pregnancy. By incorporating nutrient-dense foods like liver and cod liver oil, you can nourish your reproductive system naturally and support your journey toward conception and a healthy pregnancy.
By Maggie Orton, L.Ac
References
● Clagett-Dame, M., & Knutson, D. (2011). Vitamin A in reproduction and development. Nutrients, 3(4), 385–428.
● Kawaguchi, R. et al. (2023). Retinoids and ovarian function. Reproductive Biology and Endocrinology, 21(1), 12.
● Ruder, E. H. et al. (2008). Follicular fluid retinoids and embryo quality in IVF. Fertility and Sterility, 89(4), 1201–1207.
● Hogarth, C. A., & Griswold, M. D. (2010). Retinoic acid and spermatogenesis. Reproduction, 139(5), 835–850.
● Amory, J. K. (2020). Micronutrients and male fertility. Human Reproduction Update, 26(5), 711–728.
● Peat, R. (1994). Nutrition for women. Ray Peat Newsletter.
● Lakshmanan, R. et al. (2018). Copper, ceruloplasmin, and oxidative stress. Nutrients, 10(9), 1208.
● Calder, P. C. (2021). Marine omega-3 fatty acids and inflammation. Nutrients, 13(2), 349.
● Gannon, B. M., & Tanumihardjo, S. A. (2019). Animal-based vitamin A sources. Journal of the Academy of Nutrition and Dietetics, 119(2), 205–218.
Disclaimer
This post is for educational purposes only and is not intended as medical advice.
