What Are Organ Meat Supplements — And Should You Take Them?
Liver, heart, spleen, and pancreas probably aren’t foods you eat very often, if ever. You may have heard that these organ meats are high in iron, B vitamins, protein, and other nutrients, though, and considered adding them to your diet.
However, if eating organ meat doesn’t sound appetising, there are several organ supplements available that promise the same health benefits. But are they safe and effective — and just as nutritious?
There’s little to research on organ supplements to say for sure, says Stephani Johnson, D.C.N., R.D.N., an adjunct assistant professor at the Rutgers University School of Health Professions. For most people, eating a well-balanced diet that includes fruits, vegetables, lean meats, dairy, and whole grains—all of which does have well-researched benefits – is all they need to stay healthy.
Still, you may have heard about organ supplements and are curious about them. Brands say their products contain the same nutrient profiles of organ meat while also boosting energy, mood, and exercise performance. Here’s what you should know.
What Are Organ Supplements?
Organ supplements also sometimes called organ complex supplements, are usually made from cow organs that are freeze-dried, ground up, and encapsulated, Johnson says.
They typically contain multiple types of organs, such as heart, liver, spleen, pancreas, and kidney — so they're not suitable for vegetarians or vegans. Some brands list on their labels how much of each type of organ is in each dose.
'These supplements are promoted for their purported high bioavailability and dense nutrient content,' Johnson says.
Are there Health Benefits to Eating Organ Meat?
Organ meat, also known as offal, refers to parts of a cow, pig, chicken, or other animal beyond muscle meat, according to the Cleveland Clinic. This can include bones, skin, blood, brain, heart, kidneys, liver, intestines, sweetbreads, and tongue.
While the typical diet mostly consists of muscle meat, offal is a common element of other cultures’ diets, says Maged Amine, M.D., a cardiologist at Houston Methodist Willowbrook. And, organ meat contains a wealth of beneficial nutrients.
It’s rich in protein, vitamin A, vitamin B12, iron, zinc, and the antioxidant coenzyme Q10 (CoQ10), says Wesley McWhorter, DrPH, R.D., L.D., a spokesperson for the Academy of Nutrition and Dietetics.
'These nutrients play vital roles in energy production, immune health, and cardiovascular function,' he says. For men, zinc and iron, in particular, are beneficial for maintaining energy levels, promoting muscle recovery, and supporting testosterone production.
Muscle meat also contains these nutrients, but a 2024 research review published in Nutrients suggests that offal has a 'nutrient concentration often surpassing that found in skeletal muscle.'
Johnson adds that organ meat's 'nutrients may be more bioavailable, meaning the intestine can absorb the nutrients to a greater extent.'
'For those who enjoy them, organ meats can be consumed safely in moderation and provide a significant nutrient boost,' McWhorter says. They’re not essential, though. The same nutrients can be found in lean meat, eggs, fish, beans, nuts, and whole grains, too.
People may also choose to eat organ meat as a way to use a whole animal in an effort to promote sustainability, he adds.
Can Supplements Offer These Same Benefits?
There's little evidence that drying and grinding up offal and taking it in supplement form can offer the same benefits as eating organ meat, Dr. Amine says.
He adds that organ supplements are “trendy,” but that consuming the whole food—i.e., actually eating liver, for example — is more nutritious. Johnson says many organ supplements don’t list the amount of micronutrients in the products.
There are currently no studies evaluating the efficacy and safety of organ supplements in humans, Johnson says. The Food and Drug Administration doesn’t offer the same oversight of supplements as over-the-counter and prescription medications.
Generally, Johnson and McWhorter say organ supplements aren’t necessary.
'A supplement may fill gaps, but it should complement—not replace—a varied and balanced diet full of fibre-rich foods,' McWhorter.
How Many Organ Supplements Should You Take?
Similar to other sources of protein, a typical serving size of organ meat is about 3 to 4 ounces a week, McWhorter says. There’s no standard recommended dose for organ supplements, Johnson adds.
Many organ supplement products suggest a serving size of 3,000 mg a day, which they claim provides the same benefits as one serving of organ meat per week. This is likely a safe dose for most healthy people, McWhorter says.
Who Shouldn’t Eat Organ Meat—or Take Organ Supplements?
Overeating liver could lead to excessive vitamin A, which can cause liver damage, McWhorter says. People with conditions like hemochromatosis (iron overload), gout, or vitamin A toxicity should avoid or limit their consumption, and pregnant individuals should talk to their doctor first.
These individuals should also avoid organ supplements, Johnson adds. Or, at least, check with a doctor first.
Organ meat is also high in cholesterol, so you might need to limit your intake if you have a history of high cholesterol, Johnson said. Also note that liver and kidney meat may contain traces of toxins, heavy metals, antibiotics, or hormones, and cow brain is linked with possible exposure to mad cow disease.
Should You Try Organ Supplements?
Organ supplements generally aren’t necessary, McWhorter says. However, they may be helpful if you have nutrient deficiencies, high physical demands, or restrictive diets. 'Athletes and individuals with iron-deficiency anemia are potential candidates,' he says.
Still, you’re better off focusing on eating a healthy, well-balanced diet that contains high-quality proteins, which will ensure you get the protein, iron, and B vitamins you need, Johnson says. If you avoid or limit meat, you could add a B-complex vitamin or multivitamin.
'A well-balanced diet that includes both animal and plant foods often provides all the necessary nutrients,' McWhorter says. 'If you enjoy organ meats, they can be consumed safely in moderation, and if not, you can meet your needs through other real-foods options.'
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