Understanding Co-Factors and Nutrient Absorption: How Organ Meats Optimize Nutrient Bioavailability

Nutrient absorption is a complex process influenced by many factors. We tend to focus on specific vitamins and minerals in our diets—vitamin A for eye health, iron for blood, or B vitamins for energy production—but rarely do we consider how these nutrients work together to optimize their effects. Co-factors are essential for helping the body absorb and use nutrients effectively. Organ meats are rich in vitamins, minerals, and compounds that naturally enhance nutrient absorption and promote overall well-being.

Organ meats are rich in various vitamins, minerals, and other compounds that support nutrient absorption. Eating these meats in their whole form provides a synergy of nutrients that don’t just perform their functions but also work together to make absorption and utilization more efficient.1 Exploring how these nutrients interact offers deeper insight into why organ meats are a valuable part of the diet.

Vitamin A and Iron: A Symbiotic Relationship

Liver is an exceptional source of both vitamin A and iron, two nutrients that complement each other in supporting overall health. The heme iron in organ meats is much easier for the body to absorb than the non-heme iron found in plants. Vitamin A also plays a key role by helping the body absorb and effectively use iron.2

Vitamin A, in its preformed version (retinol), found abundantly in liver, plays a critical role in supporting the immune system, vision, and cell growth. When paired with iron, particularly heme iron, it can improve iron absorption and utilization in the body.3 Research has shown that vitamin A enhances iron absorption in the gut by regulating the synthesis of proteins involved in iron transport.4 Without enough vitamin A, iron absorption becomes less efficient, even when iron intake is sufficient.5

Iron is crucial for producing hemoglobin in red blood cells, which helps carry oxygen throughout the body.6 Iron deficiency can lead to anemia, fatigue, and weakened immune function.7 Consuming liver, which contains both vitamin A and iron, benefits the body from the synergistic effect that helps optimize iron absorption and supports the effective use of iron in red blood cell production.8

Zinc and Vitamin A: A Vital Pairing for Immunity

Another nutrient duo found in organ meats is zinc and vitamin A. Both zinc and vitamin A are critical for immune function, with each nutrient supporting the effectiveness of the other. Zinc is involved in the development and function of immune cells. At the same time, vitamin A is essential for maintaining the mucosal membranes that act as the body’s first line of defense against pathogens.9-12

Liver and kidneys are excellent sources of zinc, a mineral that works hand in hand with vitamin A to support a healthy immune system. A lack of zinc can weaken the immune response, while insufficient vitamin A can reduce the body’s ability to produce vital immune cells. Together, these nutrients help the body stay resilient against illness.13,14 

Zinc and vitamin A also play an important role in keeping your skin healthy. Zinc supports collagen production, which is crucial for repairing and maintaining the skin’s structure, while vitamin A helps with the growth of new skin cells and prevents dryness. When these nutrients work together, they promote strong, healthy skin that’s better equipped to handle everyday environmental challenges.15

Vitamin B12 and Folate: Essential for Energy and Cell Health

Organ meats are a rich source of vitamin B12 and folate, two B vitamins essential for energy production and maintaining healthy cells. While vitamin B12 is critical for forming red blood cells and properly functioning the nervous system, folate (vitamin B9) is vital for DNA synthesis and cell division. Together, these two vitamins support healthy cell turnover, help maintain a strong immune system, and ensure the body has a sufficient energy supply.

Folate and B12 work in tandem during the conversion of homocysteine to methionine, an important amino acid that the body uses for protein synthesis. High homocysteine levels are associated with an increased risk of cardiovascular disease, and vitamin B12 and folate are essential for keeping these levels in check. Without adequate B12 and folate, the methylation process, vital for DNA synthesis and cellular repair, becomes impaired.

Organ meats, particularly liver, provide an abundant source of both B12 and folate. Combining these nutrients supports overall health, promoting cardiovascular health, energy levels, and cognitive function. Since vitamin B12 is only found in animal-based foods, organ meats offer an important source for individuals looking to meet their B12 needs, especially those who may not regularly consume other animal products.16-20

Copper and Iron: Together for Optimal Oxygen Transport

Both copper and iron are integral to the body’s ability to transport oxygen efficiently. Copper is a key component of ceruloplasmin, a protein that plays a role in iron transport throughout the bloodstream. Iron, as part of hemoglobin, binds to oxygen and carries it through the circulatory system. Without copper, the body cannot effectively utilize iron to support hemoglobin production, limiting the body’s ability to oxygenate tissues.

Organ meats like liver and heart are excellent sources of copper and iron, which provide a synergistic effect supporting oxygen transport and overall energy levels. Copper also supports the function of other essential enzymes involved in producing red blood cells and maintaining healthy blood vessels, making it a key nutrient in maintaining circulatory health.21

Collagen and Gelatin: Gut Health and Digestion

When we consume organ meats, particularly tripe and skin, we also benefit from collagen and gelatin—proteins that support gut health and digestion. Collagen is a key component of connective tissue and the digestive tract, providing structural support to the gut lining. When cooked, collagen is broken down into gelatin, which has been shown to improve gut health by promoting the healing of the intestinal lining and improving digestion.

Tripe, made from the stomach lining, is rich in collagen, and consuming it can provide the body with the building blocks it needs to repair and maintain a healthy gut. The collagen in organ meats can also help seal leaky guts and improve the integrity of the intestinal barrier, which is crucial for preventing inflammation and supporting nutrient absorption.

Gelatin also soothes the digestive tract. It binds to water in the intestines, improving gut motility and preventing constipation. For those with digestive issues or inflammation, collagen-rich foods like organ meats provide an effective, natural way to support digestion and heal the intestinal lining.22,23

Synergy in Organ Meats: More Than Just a Sum of Parts

Organ meats stand out because their nutrients naturally complement each other, improving absorption and promoting better overall health. Rather than supplying isolated nutrients, they offer a well-rounded mix of vitamins, minerals, and amino acids that support energy, digestion, and cellular function in a balanced and effective way.

Whole foods come pre-packaged by nature with the co-factors your body needs to make the most of their nutrients. Consuming organ meats in their whole, minimally processed form allows the body to absorb and use these nutrients more effectively. For instance, vitamin A in the liver supports immune function and works with iron to improve absorption and utilization. Zinc and vitamin A cooperate to strengthen the immune system and maintain healthy skin. Copper and iron team up to ensure that oxygen is efficiently transported throughout the body, and B12 and folate support the production of healthy red blood cells and DNA.

Organ meats, in particular, are an exceptional example of this synergy:

• Vitamin A is naturally paired with essential fatty acids and zinc to enhance absorption and function.

• Iron is found alongside copper and other trace minerals, supporting its metabolism and preventing imbalances.

• B Vitamins are especially rich in B12, combined with selenium and other nutrients to optimize energy production and brain health.

You benefit from their built-in nutrient relationships when you eat nose to tail. People who prioritize whole, nutrient-dense foods often experience better overall health than those who rely on fortified products.

Conclusion

Organ meats provide more than individual nutrients—they’re packed with a unique blend of vitamins, minerals, and amino acids that work together to improve absorption and boost their effectiveness. Eating organ meats delivers a natural balance of nutrients that help with energy production, immune health, gut function, and skin health. Thanks to this natural synergy, organ meats support overall health in a way that goes far beyond isolated supplements.

Citations:

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2. "Heme Iron Vs. Nonheme Iron: What's the Difference?" Global Healing Center, 2017, https://globalhealing.com/blogs/education/heme-iron-vs-nonheme-iron.

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