Introduction: An Old Food Finds a New Audience
There has been a surge of interest in organ meats and discussions about nose-to-tail and old-time nutrition lately. Young adults, gym-goers, and fitness forums have been talking about it more and more.
Not long ago, this was typically part of the average European or American dinner. Offal had long been a staple protein source for people of the Old World and is known for being super nutritious. As convenience foods and other muscle meats began to overtake the market, organ meats were relegated to the dustbin of history.
Nowadays, there’s a small but growing segment of the population that is interested in getting back to basics and eating like their forefathers. But why is it that this particular brand of retro diet is so popular among gym-going communities?
What Is Driving the Trend
The popularity of the trend is linked to a greater awareness of the importance of a healthy diet and rejection of the use of isolated ingredients in favor of a holistic approach. This is especially true for the fitness niche, where the overuse of multivitamin complexes and single-micronutrient supplements is increasingly viewed as unbalanced and artificial.
The growing attention to the topic of healthy nutrition is also driven by bodybuilding and paleo nutrition influencers, carnivore diet followers, and fitness vloggers. They often research historical approaches to nutrition and dedicate content to the analysis of vitamins and minerals obtained from traditional foods.
Moreover, an increasing number of people are concerned about the impact that the food industry may have on the environment. Thus, the interest in alternative nutrition methods has increased. The nose-to-tail approach means that all parts of an animal should be used in meals to avoid waste. This is an environmentally conscious method that reduces the impact the meat industry may have on the earth.
At the same time, from a business perspective, it demonstrates how the market value of a product may evolve. Sports nutrition, for example, is a popular and quickly evolving niche market. A shift toward a holistic approach makes a wide variety of supplements unviable while opening up new opportunities.
What Beef Liver Actually Contains
Some of the most nutritious categories of food known to humankind are found in organ meat, especially the liver which is rich in macro- and micronutrients.
According to the USDA FoodData Central database, beef liver is exceptionally high in preformed vitamin A (retinol), vitamin B12, haem iron, folate, copper, riboflavin (vitamin B2), and high-quality protein. The liver is a storage organ for the animal’s minerals and vitamins, which makes its micronutrients easier for humans to absorb.
The liver contains haem iron and retinol in bioavailable animal forms, which are more absorbable than those found in plant-based foods.
To put it into perspective, here’s a comparison of the content of various nutrients in raw beef liver a cut of steak per 100 grams and 100 grams of spinach:
| Nutrient | Beef Liver (100 g raw) | Beef Steak / Lean Sirloin (100 g raw) | Spinach (100 g raw) |
| Vitamin B12 | ~70–80 µg | ~1.5–2.5 µg | 0 µg |
| Vitamin A (Retinol) | ~5,000–9,000 µg RAE | Trace / < 10 µg RAE | ~469 µg RAE (beta-carotene) |
| Iron | ~5–6.5 mg (Haem) | ~1.5–2.5 mg (Haem) | ~2.7 mg (Non-haem) |
| Copper | ~9–14 mg | ~0.05–0.1 mg | ~0.13 mg |
| Riboflavin (B2) | ~2.8–3.0 mg | ~0.2–0.3 mg | ~0.19 mg |
| Protein | ~20 g | ~21 g | ~2.9 g |
Data adapted from USDA FoodData Central reference values.
Vitamin B12 contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue, while iron contributes to normal formation of red blood cells and hemoglobin, as outlined by the European Food Safety Authority (EFSA).
The Taste Problem and the Rise of Capsules
Most people are not into eating liver regularly, because of the texture, flavor, and aroma, even though it has an impressive nutrient content. It’s also not easy for everyone to prepare it, especially if you are not accustomed to eating and digesting it.
To combat this problem, manufacturers employ desiccation, a process during which raw liver is dried at low temperatures to form a fine powder capable of retaining its rich vitamin and mineral content. The produced mixture is then encapsulated in either gelatin or vegetable capsules, thus creating the popular liver capsules.
Grass fed beef liver capsules have become popular among gym-goers as an easy way to include organ meat without cooking or eating it. The capsules are a convenient, taste-neutral method to integrate organ nutrition into a daily routine.
When choosing an organ supplement, the following factors should be considered:
The source of the supplement should be grass-fed, pasture-raised livestock from areas with high agricultural standards and strict welfare rules.
The supplement should be pure, with no binders, artificial fillers, or flow agents.
It is crucial that the brand you choose conduct third-party testing for microbiological safety and heavy metals.
The packaging labels should clearly show the dosage and nutrient breakdown.
Beyond Liver: Other Organ and Whole-Food Extracts
While beef liver is one of the best-known organ supplements, there is a growing interest in the ancestral nutrition market for a wider range of whole-food extracts.
The heart and organ meats are often a source of the naturally occurring coenzyme Q10 (CoQ10). The kidney is high in naturally occurring selenium and diamine oxidase (DAO) enzymes. The whole-food extract approach goes beyond just organ meats.
For example, oysters are one of the top nutrient-dense foods that are rich in trace minerals and bioavailable zinc and copper. For those that prefer to get their zinc from food, freeze-dried oyster extracts can now be purchased in capsule form.
How to Fit Organ Nutrition into a Training Diet
For those who want to get into whole-food organ nutrition, a ‘food first’ philosophy is generally advised by dietitians and nutrition pros. Fresh liver can be enjoyed once weekly or finely minced and added to ground beef, meatballs, or burgers to temper its strong flavor.
Supplements provide a handy alternative to fresh or frozen whole foods. For those with busy schedules that frequently travel or have a particularly sensitive palate, encapsulated extracts are a convenient option. It requires no cooking or special preparation. European companies such as Nutriest now offer grass fed organ products in capsule form for those who would rather have a capsule than cook with offal.
Responsible Use & Safety
Organ extracts and meats should only be consumed in moderation because of their high concentration of preformed vitamin A (retinol). Vitamin A is stored in the liver and is fat-soluble and supplements should be taken with the right food. Hypervitaminosis A can develop if it is chronically over-supplemented.
Preformed vitamin A content may negatively impact fetal development; therefore, the NHS guidance on vitamin A toxicity notes that liver and liver products should not be consumed in large quantities. It is advisable to consult a professional GP or dietitian before incorporating any organ supplement into the diet to ensure it is appropriate for one’s nutritional needs.
The Verdict: Trend or Fad?
The growing popularity of nose-to-tail nutrition is a sign that people value nutrient-dense whole foods rather than chasing empty calories. Organ meat vitamin and mineral content has been well established. However, organ supplements are not a shortcut to health or a replacement for one’s foundational health practices.
They will not replace a healthy diet, good sleep hygiene, exercise, and proper hydration. Organ extracts are a great choice for the serious weight lifter and the athlete who values whole-food-based, easily-digestible, and traceable nutrition to support their performance and their existing routine.