Today, we are revisiting an important conversation with Lily Nichols, registered dietitian and author of Real Food for Pregnancy, to unpack the confusion and controversy around vitamin A in pregnancy.

In this episode, Lily breaks down what vitamin A actually does in the body—why it’s essential for fetal development, immune function, hormone production, and even organ formation in a growing baby.

A big takeaway? The fear around vitamin A largely stems from outdated studies using high-dose synthetic versions—not food-based sources like liver. While fewer than 20 cases of vitamin A-related birth defects have been reported in the last 30 years, over 700,000 babies have been born with a serious birth defect tied to vitamin A deficiency in just the past two decades.

We also cover the difference between preformed vitamin A (retinol) and beta-carotene, why many people (especially vegetarians and vegans) struggle to convert plant-based vitamin A into a usable form, and how you can meet your needs even if you don’t love liver.

If you’ve been told to avoid liver or skip prenatals with vitamin A, this episode will challenge that advice—and help you feel confident in making more informed choices during pregnancy.

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