Organ Meats
Overview
Organ meats (offal) are among the most nutrient-dense foods, providing high levels of B12, CoQ10, iron, and other brain-supportive nutrients. Organ meats (heart, liver), oily fish (sardines, mackerel), beef are top sources for CoQ10, and occasional offal consumption is recommended for nutrient density.
Recipes
Substances
5 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Preparation Notes
- Source from grass-fed/pasture-raised when possible
- Moderate consumption due to high nutrient density
- Important for closing nutrient gaps
- Part of nose-to-tail approach
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Endocannabinoid System (ECS) | Choline | Precursor for phosphatidylcholine (PC) synthesis; PE can be converted into PC or N-acyl phosphatidylethanolamines (NAPEs); NAPEs are precursors to N-acyl ethanolamines (NAEs) like palmitoylethanolamide (PEA), oleoylethanolamide (OEA), and anandamide (AEA), bioactive lipids which act as neuromodulators with anti-inflammatory, neuroprotective, and mood-regulating effects | |
| Methylation | Choline | Precursor to trimethylglycine (TMG/betaine), a dietary methyl donor that helps recycle homocysteine to methionine via an alternative pathway; supports one-carbon metabolism alongside folate, riboflavin, and B12; influences methylation dynamics relevant to MTHFR and COMT activity | |
| Methylation | Vitamin B12 (Cobalamin) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Vitamin B12 (Cobalamin) | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Neurochemical Balance | Choline | Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Vitamin B12 (Cobalamin) | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Oxidative Stress | Vitamin A (Retinoids; β-Carotene precursor) | Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network |
References
- Organ meats (heart, liver), oily fish (sardines, mackerel), beef are top sources for CoQ10; organ meats are the highest dietary source of CoQ10 (up to 12mg per 100g)
- Occasional offal (Latoch et al. 2024) i.e. liver recommended for nutrient density
- Ethically sourced, high-nutrient-density options (e.g., liver, fish roe, sardines)