Whether it's the whole foods effect, the Erling Haaland influence or the wider push towards higher protein, nose to tail eating is firmly in the spotlight. The concept revolves around eating every edible part of an animal, including the organs, bones, connective tissue, skin and fat, as well as the muscle meat we're more familiar with.
Historically, many cultures made use of the whole animal to feed and nourish the body, but these foods have become much less common in our modern diets. Nose-to-tail supplements are helping to bring them back in a more convenient form. Typically made from freeze-dried organs such as liver, heart or kidney, they're designed for people who recognise the nutritional value of organ meats but don't necessarily want them on their dinner plate.
Their current rise in popularity reflects the shift we're seeing towards traditional, minimally processed foods, as well as a growing interest in eating closer to nature, with a focus on whole foods, sustainability and reducing waste. From that perspective, making use of the entire animal, whether that's incorporating organ meats into meals or using bones to make nutrient-rich broths rather than discarding them, falls neatly under the same trend umbrella.
One of the main reasons these supplements have attracted attention is the impressive nutrient profile of organ meats, and the bioavailability of those nutrients because they occur in their natural forms. Haem iron, for example, is more readily absorbed than the non-haem iron found in plants. Vitamin A appears as retinol, the active form, rather than the beta-carotene we get from carrots, which the body has to convert first. Then there is vitamin B12 and copper. Because these nutrients exist in the form they're found in nature, they are readily absorbed and used by the body.
Plants are, of course, nutrient rich too. But some plant foods contain naturally occurring compounds known as anti-nutrients, such as phytates, lectins and oxalates, which can reduce the absorption of certain minerals. These compounds have recognised health benefits of their own, and soaking, sprouting, fermenting and cooking can significantly reduce their effects. This helps explain why some people are reaching to organ supplements even if they don't regularly consume organ meats, including those following more plant-based diets and looking to increase their intake of nutrients such as vitamin B12 or highly bioavailable iron. Although they are not suitable for anyone following a strict vegetarian or vegan diet.
The key question in almost every element of nutrition still stands: are nose-to-tail supplements right for everyone? They definitely offer nutritional benefits, but there are also important considerations around quality, so you need to do your research and choose carefully before adding them to your routine.
When a supplement is derived from whole foods, levels of naturally occurring nutrients can vary. So look for a brand that declares nutrient levels on the label, and one that tests and standardises its products rather than assuming all liver contains the same amount of nutrients, because this can vary depending on the age of the animal, among other things. Ape Nutrition is a brand I often recommend.
This transparency matters because it allows consumers to monitor their nutrient intake more accurately. In a world where many people take multiple supplements, it's easy to exceed recommended intakes of certain nutrients without realising. Understanding exactly what you're taking can help avoid unnecessary overlap and over-supplementation.
As with any supplement, more isn't always better. Liver-based supplements are naturally high in preformed vitamin A, or retinol, which can accumulate in the body if consumed in excess. This is particularly important for anyone who is pregnant or trying to conceive, as excessive vitamin A during pregnancy should be avoided. Similarly, people already taking a multivitamin or other supplements should consider their overall intake to avoid unintentionally doubling up. Those with medical conditions affecting iron metabolism, such as haemochromatosis, should also seek advice from a healthcare professional before taking organ supplements.
If you're considering nose-to-tail supplementation, quality should be your first priority. Look for brands that are transparent about ingredient sourcing, carry out third-party testing and clearly state the nutrient content of their products.
While organ meat supplements can certainly have a place in your routine, they shouldn't be viewed as a shortcut to good nutrition. I always recommend a food-first approach: a balanced diet rich in a variety of whole foods, good quality protein, fibre, healthy fats and colourful plants will always provide the foundation for health. Supplements can be a valuable layer to support and enhance a healthy diet, but they can't replace it.
If you're unsure whether they're right for you, speaking to a registered nutrition professional can help ensure your supplement choices suit you and your personal health goals.
