Organ Meats and the Carnivore Diet

The carnivore diet, focused entirely on animal-based foods, has grown in popularity for its simple approach and the results many people see with their health. But one challenge that often comes up is figuring out how to get all the nutrients you need without turning to supplements. This is where organ meats come in. Packed with essential nutrients, they’re a natural way to round out the carnivore diet, filling in gaps and supporting overall health—especially regarding things like thyroid function and hormone health. Let’s look at why organ meats can make such a big difference for anyone living the carnivore lifestyle.

Why Organ Meats? 

Organ meats, or offal, include parts like liver, kidneys, heart, spleen, and brain. These were once staples in traditional diets, valued for their incredible nutritional benefits and ability to sustain health. Over time, they’ve been forgotten in many modern diets, but they’re still some of the most nutrient-dense foods you can eat. Compared to regular cuts of meat, organ meats are packed with even more vitamins, minerals, and unique compounds that support the body in ways muscle meat alone can’t. For those eating a meat-only diet, consuming nose to tail provides the most “bang for the buck” with nutrition, ensuring the body gets everything it needs to thrive.1

For instance, liver is an unparalleled source of vitamin A, which is critical for immune health, vision, and cellular repair. It also provides significant amounts of iron, folate, and B vitamins for energy production and red blood cell formation. Heart meat, rich in Coenzyme Q10 (CoQ10), supports cellular energy and cardiovascular health. Kidneys are a great source of selenium, an important mineral that helps with thyroid health and protects the body from oxidative stress. Different organ meats provide unique nutrients, so including a variety can round out a carnivore diet.2,3 

Addressing Nutritional Deficiencies with Organ Meats

One of the biggest benefits of adding organ meats to a carnivore diet is how they can help with common nutrient deficiencies. Muscle meat provides plenty of protein and fat but often lacks key nutrients like vitamin A, folate, and iron. Organ meats fill in these gaps, making getting the full range of nutrients your body needs easier.4

Iron in organ meats, especially liver, comes in a highly absorbable heme form, making it much easier for the body to use than the non-heme iron found in plants. So liver a great option for people with anemia or low energy.5 On top of that, organ meats are rich in B vitamins like B12, essential for brain health and DNA production.6 Without sufficient intake of these vitamins, individuals on the carnivore diet may experience fatigue, mood imbalances, or cognitive challenges.

Organ meats also deliver nutrients that are difficult to obtain from muscle meats alone. For example, zinc, a mineral essential for immune function and hormone production, is abundant in spleen and kidney. Choline, important for brain development and liver function, is found in large amounts in organ meats like liver and brain.7,8 

The Role of Organ Meats in Thyroid Health

Thyroid health relies heavily on specific nutrients, many of which are abundant in organ meats. For those on a carnivore diet—often very low in carbohydrates—supporting thyroid function is crucial, as low-carb diets can reduce T3 levels in some individuals. Selenium, found in kidneys, is essential for converting T4 (inactive) into T3 (active), directly influencing metabolism and energy.9 Similarly, the preformed vitamin A in liver helps regulate thyroid hormone production and protects against gland inflammation.10 

On a carnivore diet, which eliminates plant-based carotenoids, this source of vitamin A becomes even more important. Zinc and iodine from organ meats further support thyroid hormone synthesis, ensuring proper thyroid function in a diet lacking iodized salt or sea vegetables. Incorporating organ meats addresses the unique needs of low-carb lifestyles, helping maintain thyroid balance and overall energy.11

Organ Meats for Comprehensive Hormonal Health

The nutrient density of organ meats also benefits hormonal balance across systems—stress, reproduction, and energy regulation. For those on a carnivore diet, which excludes many conventional sources of hormone-supporting nutrients, organ meats provide vital elements like zinc, selenium, and vitamin A.3 

Zinc plays an important role in producing hormones like testosterone and estrogen, helping to prevent imbalances that can sometimes happen with restrictive diets.12 Vitamin A from liver helps the body produce steroid hormones like cortisol and progesterone, which are key for managing stress and supporting reproductive health.13 Additionally, B12 and folate from liver and heart support neurotransmitter synthesis, enhancing mood and mental clarity. By adding organ meats, carnivore dieters ensure their bodies receive the comprehensive nutrition needed for hormonal stability and well-being.6

Bioavailability: Why Organ Meats Are More Effective in a Carnivore Diet

Bioavailability, or how easily the body absorbs and uses nutrients, is a fundamental aspect of nutrition and especially important for those on a carnivore diet. Since the carnivore approach eliminates plant-based foods, it naturally changes the nutrient profile of what you’re eating.14 Carnivore can help keep blood sugar steady, reduce inflammation, and support overall metabolic health. However, it also makes it important to focus on how well your body absorbs nutrients. That’s where organ meats shine—they provide nutrients in a form that’s easy for your body to use, making them a great addition to a carnivore diet.15

For instance, the heme iron in liver is absorbed at 15-35%, making it far more efficient than non-heme iron from plant sources, with an absorption rate of just 2-20%. This higher bioavailability is critical for individuals on a carnivore diet, where iron needs are met solely through animal-based foods. Heme iron supports oxygen transport, energy production, and immune function, helping to prevent issues like anemia, which can arise from inadequate iron intake or poor absorption.16,17

Similarly, the vitamin A found in liver is in the bioavailable form of retinol, meaning it does not require conversion by the body, unlike beta-carotene from plants. On a carnivore diet, which excludes plant-based sources of carotenoids, this preformed vitamin A is essential for maintaining healthy vision, immune function, and thyroid health. The direct availability of retinol ensures that your body can fully utilize this nutrient without the inefficiencies of conversion.18,19

Organ meats are also rich in nutrients like zinc, selenium, and B vitamins, which come in forms the body can easily absorb.20 For those on a carnivore diet, this means these essential nutrients are effectively used to support energy, hormone balance, and overall health. Since variety in a carnivore diet comes solely from animal sources, the highly bioavailable nutrients in organ meats play a crucial role in filling potential gaps and maintaining proper nutrition.21

By incorporating organ meats into a carnivore diet, you gain the benefits of nutrient density and maximize the efficiency with which your body uses these nutrients. This combination of bioavailability and nutrient richness makes organ meats a foundational element of a well-rounded carnivore lifestyle.

Organ Meats and Longevity on the Carnivore Diet

Sustainability in dietary practices goes beyond environmental concerns—it also pertains to the ability to maintain a way of eating long-term. Many people who start the carnivore diet experience great results early on but may face challenges over time. These can include fatigue, nutrient deficiencies, or changes in health markers. Adding organ meats can help solve these problems by offering a wide range of nutrients that support overall health and long-term success on the diet.

Organ meats are also versatile, making it easier to sustain dietary variety within the carnivore framework. They can be prepared in numerous ways, from pâtés and sausages to simple pan-fried dishes. For those hesitant about the taste, combining organ meats with ground muscle meat or using them in broths can make them more palatable.21

Practical Tips for Adding Organ Meats to Your Diet

Starting small is key to building familiarity and comfort for those new to organ meats. Begin with mild-tasting organs like heart or tongue, which have a texture and flavor closer to muscle meat. Liver, while nutrient-dense, has a stronger taste and may be easier to consume when blended into ground meat or made into pâté.

Sourcing high-quality organ meats is equally important. Opt for grass-fed and pasture-raised options whenever possible to ensure you consume nutrient-rich and toxin-free foods. Many farmers’ markets and online retailers offer organ meats from well-raised animals.

Pluck organ meat seasonings offer a convenient and flavorful alternative if you need more time to cook organ meats yourself. Pluck is made with high-quality, freeze-dried organ meats combined with herbs and spices, making it easy to enjoy the benefits of organ meats without having to cook or handle them. You can sprinkle this seasoning on anything—meat, vegetables, soups, or sauces—adding a nutritional boost to your meals in a simple, delicious way. Pluck is an excellent option for individuals with busy lifestyles or those who are hesitant about the taste or texture of traditional organ meats, offering a simple and delicious way to reap the benefits of these nutrient-dense superfoods.

Elevating Your Carnivore Lifestyle with Organ Meats

The carnivore diet provides a solid base for improving health, but organ meats can make it even better. These nutrient-packed foods help cover any nutritional gaps, support thyroid function and hormone balance, and provide nutrients your body can easily absorb and use. Adding organ meats to your meals is a simple way to round out your nutrition and support your health for the long haul. Whether you eat them fresh or use supplements, organ meats are a simple and natural way to enhance the benefits of the carnivore diet.

Sources: 

1. Wieringa, Frank T., et al. "Micronutrient-Dense Foods for Complementary Feeding in South and Southeast Asia: The Role of Organ Meats." Frontiers in Nutrition, vol. 8, 2021, doi:10.3389/fnut.2021.785227.

2. "Offal: Foundational Foods." Nutrivore, www.nutrivore.com/foundational-foods/offal/. Accessed 19 Nov. 2024.

3. "The Benefits of Organ Meats." Kay Nutrition, www.kaynutrition.com/benefits-of-organ-meat/. Accessed 19 Nov. 2024.

4. "Why You Should Be Eating Organ Meats." Heart and Soil, www.heartandsoil.co/blog/why-you-should-be-eating-organ-meats/. Accessed 19 Nov. 2024.

5. "Iron." The Nutrition Source, Harvard T.H. Chan School of Public Health, www.nutritionsource.hsph.harvard.edu/iron/. Accessed 19 Nov. 2024.

6. "Vitamin B12: Why You Need It and How to Get Enough." Cleveland Clinic Health Essentials, Cleveland Clinic, www.health.clevelandclinic.org/vitamin-b12/. Accessed 19 Nov. 2024.

7. Shohreh, Mohammad, et al. "Choline Metabolism and the Interplay Between Liver and Brain." International Journal of Molecular Sciences, vol. 25, no. 14, 2024, www.mdpi.com/1422-0067/25/14/7621. Accessed 19 Nov. 2024.

8. Lawrie, Michael. "Organ Meats: Nutritional Powerhouses for Essential Micronutrients." Nutrition Advance, www.nutritionadvance.com/organ-meats/. Accessed 19 Nov. 2024.