Organ Meats, Bone Marrow, and More Rare High-Protein Animal Foods You’re Not Eating Enough Of (For Tissue Regeneration, Gut, and Liver Health)

Even if you consider yourself a meat eater, organ meats can be off-putting. But it’s time we start giving them the credit they deserve. As a functional medicine practitioner, I’ve seen firsthand how a “nose-to-tail” approach — eating as much of the animal as possible, including organ meats, bone marrow, and connective tissues — can transform health. In fact, I’ve seen just how far including these foods can go in filling nutrient gaps that even other whole foods simply can’t.

So let’s reframe how we think about these often-overlooked foods. From liver to bone marrow, these nutrient-dense parts of the animal aren’t just “extra” — they’re some of the most healing foods you can eat. Here’s why giving them a place on your plate could be one of the simplest, most effective ways to support your health.

History of organ meats

Different cultures have unique views on organ meats. In some, organs are eaten daily, while in others they are avoided almost entirely. But historically, organ meats were highly prized. When food had to be hunted or gathered, nothing went to waste, and organs were often reserved for respected members of society — kings, leaders, hunters, and elders — because they were considered the best cuts.

Today, people of all social levels around the world enjoy organ meats. In some countries, organ meats appear as common street food; in others, they are served as gourmet appetizers or entrees. However, despite their nutritional value, organ meats remain less embraced in the United States.. Yet their rich history, unique flavors, and dense nutrient profile make them a fascinating and valuable part of both the culinary and wellness world.

What are the different types of organ meat?

Organ meats are exactly what they sound like — the organs of animals. Organ meats can also be referred to as “offal” and include: 

• Brain: Soft in texture and rich in omega-3 fatty acids and nutrients like phosphorus and vitamin B12.
• Heart: This organ is high in protein, CoQ10, and iron, with a firm texture.
• Liver: One of the most nutrient-dense organs, it is packed with vitamin A, iron, and folate. It is often used in dishes like pâté.
• Kidney: This organ is  rich in protein, selenium, and B vitamins.
• Tongue: A versatile organ that’s high in fat and protein, it is commonly slow-cooked and can be found served in Mexican cuisine as Tacos de Lengua (Tongue Tacos).
• Gizzard: Found in poultry, this muscular part of the stomach is rich in protein.
• Spleen: High in protein, iron, and vitamin B12.
• Pancreas: A delicacy known as “sweetbread,” soft and creamy, often fried or roasted.

Each type of organ meat has its own culinary uses and health benefits, making them a unique and valuable addition to a well-rounded diet.

What are the nutritional benefits of eating organ meats?

Organ meats are a good source of some of the most beneficial essential nutrients for our overall health, and can sometimes be difficult to get enough of through our Western diets without supplementation. However, by incorporating organ meats into your diet, even just a few times a week, can do wonders for getting in these vital nutrients. 

1. CoQ10

One of the main nutrients that organ meats offer is the Coenzyme Q10, or more commonly referred to as CoQ10, with beef heart being a particularly rich source. This coenzyme is found in the largest amounts in animal hearts. Like all coenzymes, our bodies naturally produce this nutrient, but only in small amounts and not enough that we need. That’s where organ meat comes in.

CoQ10 is also designed to help other enzymes digest and break down food. When it comes to energy, it isn’t always the same and instead comes in many different forms. The form that our cells use is called adenosine triphosphate, or ATP. But when our energy comes in the form of fat or carbohydrates that we eat, how does our body make that change to supply energy to our cells? CoQ10 is crucial for the body to begin and sustain the ATP synthesis process for energy production.

Our brain and cardiovascular systems are also impacted by this coenzyme due to its antioxidant features and its effect on oxidative stress. Although further research is needed, it is recommended to people with or at risk for cardiovascular disease to up their CoQ10 intake along with regular medications. Eating foods high in CoQ10 helps fight the backlash that comes with these prescribed medications and keep blood flowing. (1, 2)

2. Vitamin A

Organ meats also offer one of the largest amounts of the antioxidant Vitamin A. When taken in supplement form Vitamin A in mass amounts can result in toxicity; but, Vitamin A present in food does not lead to any toxic results even in large amounts. When the body breaks down nutrients from food sources it can assess how much our individual bodies need and expel any extra, avoiding any issues.

There are two types of Vitamin A: retinol, or active Vitamin A, and beta-carotene. Active Vitamin A is present in organ meats and other animal meat in smaller quantities. This type can be broken down and used by the body right away, making it a perfect source to get this nutrient from. Beta-carotene, found in many vegetables, cannot be used by the body unless broken down and changed. Even though vegetables are great for you, they are an inefficient source of Vitamin A because of the work and stress it has on our bodies just to use it.

Vitamin A can also do a lot of good when it comes to the immune system. When Vitamin A is present, the mucosal barriers that become damaged by infection can regenerate and repair themselves to provide immune protection. If your body is lacking this immune-boosting vitamin, then regeneration does not occur and infections become more prevalent and can spread faster. (3)

3. B Vitamins

Organ meats also supply us with important B Vitamins. All of the B Vitamins that are present in organ meats offer some kind of help to our cardiovascular systems. These vitamins can maintain healthy levels of cholesterol, blood pressure, blood triglycerides, and homocysteine. When all of these are at healthy levels, the risk of developing a heart or cardiovascular issue is greatly diminished.

The B Vitamins found in organ meats can help improve hormonal health and support healthy pregnancies. Folate, otherwise known as B9, is one of the most needed vitamins for mothers and babies for a healthy pregnancy. Folate supplements are often recommended by doctors, but I truly believe that when available, food medicines are the best way to get your daily dose of vitamins. Vitamin B6 can also decrease the risk of erectile dysfunction, reduce nausea related to pregnancy, and calm PMS symptoms. (4, 5, 6)

Other Rare High-Protein Animal Foods Worth Exploring

1. Bone Marrow

Bone marrow, found inside large animal bones, is a rich, fatty substance that has been consumed for thousands of years. Bone marrow is packed with healthy fats, fat-soluble vitamins such as A, D, E, and K, collagen precursors, and amino acids like glycine — all of which work to support immune function, gut health, and connective tissue repair. Bone marrow is often offered at higher-end restaurants and can be enjoyed roasted and spread on bread or vegetables, added to broths and soups, or blended into sauces for extra richness.

2. Connective Tissue and Collagen-Rich Cuts

Beyond organs and marrow, many overlooked animal parts are rich in collagen and gelatin. Some examples (often from chicken and beef) include: 

• Tendons
• Ligaments
• Skin (such as chicken skin or pork rind)
• Oxtail
• Shank cuts

Collagen is the most abundant protein in your body and is necessary for skin elasticity, joint mobility, gut health, and healthy hair and nails. (7) Unfortunately, modern diets often lack glycine, a key amino acid in collagen but not found in high amounts in traditional cuts of meat. That’s why it’s so important to get this nutrient in through specific food sources or supplementation.

How much organ meat should I eat?

There is no standard recommendation when it comes to how much organ meat you should eat, nor is there a standard recommended dose of organ supplements. However, with anything, consistency is key to seeing results over time. Instead of trying to eat organ meats every single day only to give up after a week or two, focus on eating some type of organ meat 1-3 times per week.

Are organ meats safe to eat?

Other than taste, one of the biggest reasons why people are hesitant to try organ meats is due to the misconception surrounding toxins. A myth that many people believe is that animals’ toxins are stored in their organs; and when eaten, the toxins now move into our bodies. This would make sense, however the toxins are not actually stored in an animal’s organs. The organs, the liver in particular, are where the toxins move to get filtered out. Once there, the liver doesn’t store toxins, but rather decides where it should be moved to. 

Most times, the liver moves any toxins to the kidneys where it is then expelled through urine. (8) The toxins are removed from the animal’s organs and bodies before it has the chance to enter our bodies. So you can enjoy those organ meats peacefully with the knowledge that they are not in fact toxic.

The truth is, organ meats can actually provide important nutrients that support detoxification such as glutathione production, healthy methylation, and liver enzyme function. 

However, you still should be sourcing your organ meats from healthy, pasture-raised animals. The key is quality! Here are some things to consider and what to look for when purchasing organ meats: 

• Grass-fed and pasture-raised meats
• Organic when possible
• Regeneratively farmed sources
• Local farms or trusted butchers

Ultimately, these considerations should be applied to all types of animal protein — not just organ meats. 

For a unique look into organ meats and regenerative agriculture, listen to my episode on the Art of Being Well podcast, “Robby Sansom: Vegan Myths, Organ Meats & Which Diet Is Best For The Planet & Your Body”. 

What is the best way to eat organ meats?

If you’re new to these foods, you don’t have to dive straight in. Instead of eating it like a cut of steak, gradually incorporate it into meals you already eat for a more palatable taste and texture. Though, once you get your mind around it, you may be surprised at how much you actually like the taste!

• Try a blend of ground meats: Make burgers or meatballs with 50-80% ground beef and 20-50% ground liver
• Add pâté or liver spreads to sandwiches: The creamy consistency acts as another condiment, but the other sandwich fillings distract from the flavor.
• Use bone broth as the base for soups: Bone broth is the OG broth. Swap out your usual stock for prepared bone broth for soups and stews. You can also use bone broth in so many other recipes beyond just soup with a little creativity.
• Incorporate different organ meats into stews: Not only do slow cooked stews help tenderize whatever meat you’re using, it’s often packed with veggies to bring out other flavors and textures.

It’s important to remember that consistency matters more than perfection. You don’t have to eat organ meats every single meal, but a couple times a week can go a long way towards reaching your health goals.

What about organ meat supplements?

If you’ve tried your best and still can’t quite stomach eating organ meats, there is the option for supplementation. Although getting our nutrients directly from whole foods is the gold-stardard, supplements provide an essential boost when that isn’t always possible. Whether you lack access to high-quality organ meats, can’t overcome the taste, or just want the added nutritional boost without eating it every day, supplements can help fill in these gaps. Just remember that not all supplements are created equally — quality and sourcing matters, especially when it comes to supplements that are derived from organ meats. 

Most organ meat supplements on the market are derived from beef liver due to its nutrient density and availability. Overall these are a good choice however, there are even better options available if you know where to look. That’s why I personally went the extra mile to formulate my LongevityRX Stem Cell Protein.

This one-of-a-kind formula features protein sourced from bone marrow, including bio-identical lipids. Supercharged with regenerative heart, liver, and kidney, it delivers a rich array of naturally occurring peptides and nucleic acids. It also contains Bacillus subtilis AB22, a potent probiotic strain specifically chosen to enhance protein and fat digestion, ensuring you absorb the full benefits of this extraordinary formula. Plus, it comes in chocolate and vanilla, making it even easier to add into your normal routine.

Bringing It All Together

As you can see, there’s a reason why traditional societies held organ meats in such high regard. While the modern world is slowly catching up with antiquity, functional medicine echoes this ancient wisdom and understands that organ meats provide another level of nutrient-density and bioavailability that frankly a lot other whole foods can’t compare to. From supporting boosting your immune system to improving cellular health, organ meats are nutritional powerhouses that are worth adding into your routine. But the good news is that you don’t always have to overhaul your entire diet to take advantage of the benefits of organ meat. Incorporating organ meats a few times a week or adding in a high-quality organ supplement can do wonders for your overall health.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

Photo: Unsplash.com

Sources

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• Sarter, B. (2002). Coenzyme Q10 and cardiovascular disease: A review. The Journal of Cardiovascular Nursing, 16(4), 9–20.
• Stephensen, C. B. (2001). Vitamin A, infection, and immune function. Annual Review of Nutrition, 21, 167–192. https://doi.org/10.1146/annurev.nutr.21.1.167
• Wang, W., Luo, Q., Xiang, L., Xiong, Y., Qin, F., & Yuan, J. (2024). Dietary intakes of vitamin B6, folate, vitamin B12 and erectile dysfunction: A national population-based study. Translational Andrology and Urology, 13(8), 1395–1404. https://doi.org/10.21037/tau-24-161
• Jayawardena, R., Majeed, S., Sooriyaarachchi, P., Abeywarne, U., & Ranaweera, P. (2023). The effects of pyridoxine (vitamin B6) supplementation in nausea and vomiting during pregnancy: A systematic review and meta-analysis. Archives of Gynecology and Obstetrics, 308(4), 1075–1084. https://doi.org/10.1007/s00404-023-06925-w
• Masoumi, S. Z., Ataollahi, M., & Oshvandi, K. (2016). Effect of combined use of calcium and vitamin B6 on premenstrual syndrome symptoms: A randomized clinical trial. Journal of Caring Sciences, 5(1), 67–73. https://doi.org/10.15171/jcs.2016.007
• Harvard T.H. Chan School of Public Health. (2021, January). Collagen. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/collagen/
• Institute for Quality and Efficiency in Health Care. (2023, February 28). In brief: How does the liver work? InformedHealth.org. https://www.ncbi.nlm.nih.gov/books/NBK279393/