Understanding Anemia and How Organ Meats Can Help: A Natural Approach to Iron Deficiency

Anemia is a common health condition that occurs when the body doesn’t have enough healthy red blood cells to carry oxygen to the tissues.1 This can result from various factors, but iron deficiency is one of the most prevalent causes. Without adequate iron, your body can’t produce enough hemoglobin, the substance in red blood cells that can transport oxygen. This leads to fatigue, weakness, and other symptoms that can significantly impact your daily life.2

For those who don’t consume meat, such as vegans and vegetarians, the risk of developing iron-deficiency anemia is higher because plant-based sources of iron are not as easily absorbed by the body as the iron found in animal products.3 But there’s good news: nutrient-rich organ meats are a powerful, natural source of highly bioavailable iron,4 and there are ways to incorporate these benefits into your diet without needing to eat or handle traditional organ meats directly.

What is Anemia, and What Are the Symptoms?

Anemia is characterized by a blood shortage of red blood cells or hemoglobin. While there are various types of anemia, iron deficiency anemia is by far the most common. When your iron levels are too low, your body struggles to produce the hemoglobin it needs to deliver oxygen throughout the body.1

Symptoms of iron-deficiency anemia include:5

• Fatigue: Feeling unusually tired or weak even after adequate rest.

• Pale skin: A visible paleness or yellowish tone, especially noticeable in the face or eyelids.

• Shortness of breath: Difficulty catching your breath, especially during physical activity.

• Dizziness or lightheadedness: Feeling faint or dizzy, especially when standing up.

• Cold hands and feet: Poor circulation is often associated with anemia.

• Brittle nails: Weak or cracking nails can indicate iron deficiency.

• Cognitive issues: Difficulty concentrating or experiencing brain fog.

How Anemia Impacts Those Who Don’t Eat Meat

For individuals who follow a vegan or vegetarian diet, anemia can be a more frequent issue because plant-based sources of iron, known as non-heme iron, are not as readily absorbed by the body as heme iron, found in animal products. The body can absorb up to 35% of heme iron, while non-heme iron is absorbed at much lower rates, often only 2-20%.6 This discrepancy makes it difficult for people on plant-based diets to meet their iron needs through food alone, especially when considering the higher iron demands during periods like pregnancy or heavy physical activity.

Some of the richest sources of iron in the animal kingdom are found in organ meats. While many people think of red meat as the go-to source for iron, organ meats—particularly liver—are far more potent in delivering iron in a bioavailable form that the body can readily use.2

The Power of Organ Meats for Combating Anemia

Organ meats, particularly liver, are considered nature’s multivitamin because they are loaded with essential nutrients, including bioavailable iron. Regarding iron-deficiency anemia, organ meats are some of the most effective foods for replenishing your body’s iron stores.

• A powerhouse of nutrition, liver contains some of the highest iron concentrations of any food, especially compared to muscle meats. For example, 100 grams of beef liver provides around 6.2 milligrams of highly bioavailable heme iron. Liver is particularly beneficial for people at risk of anemia because the iron it contains is easily absorbed and put to use by the body.

• Other organ meats, like kidneys, heart, and spleen, are also loaded with iron and other key nutrients that support healthy blood production. Along with iron, these organ meats offer a rich source of vitamin B12, folate, and copper—nutrients that are essential for the production of healthy red blood cells and the prevention of anemia.4

• The big advantage of iron from organ meats lies in its bioavailability. The body is much better at absorbing and using heme iron (found in animal products) than non-heme iron (from plant-based sources). For people having a hard time keeping their iron levels up, eating organ meats can be an effective way to combat anemia and increase energy.4

• For those who don’t want to cook or handle organ meats directly, Pluck offers a simple, tasty solution. It’s a nutrient-rich seasoning made from high-quality organ meats, providing a convenient way to boost your iron intake and improve overall health without having to prepare or eat organ meats the traditional way.

If the thought of handling, cooking, or eating organ meats is unappealing—especially for vegans, vegetarians, or those who simply don’t enjoy the taste—there’s a great alternative. Pluck is a nutrient-dense seasoning made from high-quality, pasture-raised organ meats, including liver, heart, and kidneys. It’s a natural, curated source of iron from humanely treated animals, offering all the benefits of organ meats without needing to cook or handle them.

Pluck is a great option for those on plant-based diets because it can easily be sprinkled on vegetarian dishes, adding a boost of flavor and nutrients. There's no need to eat organ meats directly or deal with their smell or texture—Pluck makes getting iron and other important nutrients simple and tasty. Whether you're making a veggie stir-fry or a grain bowl, a sprinkle of Pluck can enhance your meal's flavor and nutritional value.

With Pluck, vegans, vegetarians, and even meat-eaters looking to raise their iron levels can reap the benefits of organ meats without having to change their diet or routine.

With Pluck, you get the nutrient-dense support your body needs to fight anemia and stay energized while adding more flavor to your favorite meals.

Conclusion: A Natural, Easy Way to Combat Anemia

Iron deficiency anemia can have a major impact on your day-to-day life, causing fatigue, weakness, and mental fog. If you don’t eat meat, the chances of developing anemia are even higher because plant-based iron is harder for your body to absorb. Adding organ meats to your diet, though, is a natural and effective way to boost your iron levels and improve your overall health.

With Pluck, you can enjoy the benefits of nutrient-dense organ meats—without the need to cook, touch, or taste them in their traditional form. Sourced from pasture-raised, humanely treated animals, Pluck is an easy and delicious way to enhance your meals while boosting your iron levels. It’s convenient for anyone looking to increase nutrient density, improve their health, and keep anemia at bay.

Citations:

1. Warner, Matthew J., and Muhammad T. Kamran. ‘Iron Deficiency Anemia’. StatPearls, StatPearls Publishing, 2024, https://www.ncbi.nlm.nih.gov/books/NBK448065/.

2. Moustarah, Fady, and Sharon F. Daley. ‘Dietary Iron’. StatPearls, StatPearls Publishing, 2024, https://www.ncbi.nlm.nih.gov/books/NBK540969/.

3. Pawlak, Roman, et al. ‘Iron Status of Vegetarian Adults: A Review of Literature’. American Journal of Lifestyle Medicine, vol. 12, no. 6, SAGE Publications, Nov. 2018, pp. 486–498, https://doi.org/10.1177/1559827616682933.

4. Daisy Coyle, A. P. D. ‘Organ Meats Are Incredibly Nutritious and Healthy’. Healthline, 20 Apr. 2017, https://www.healthline.com/nutrition/organ-meats.

5. Turner, Jake, et al. ‘Anemia’. StatPearls, StatPearls Publishing, 2024, https://www.ncbi.nlm.nih.gov/books/NBK499994/.

6. Pawlak, Roman, et al. ‘Iron Status of Vegetarian Adults: A Review of Literature’. American Journal of Lifestyle Medicine, vol. 12, no. 6, SAGE Publications, Nov. 2018, pp. 486–498, https://doi.org/10.1177/1559827616682933.