Start Today

Krill Oil, The Other Fish Oil

Health | June 05, 2019

Omega-3 fatty acids are perhaps the most powerful type of fat out there. They’re extremely beneficial, with research showing their various uses for improving brain and eye function, preventing cardiovascular disease, lowering inflammation, reducing insulin resistance, and supporting healthy hair, skin, nails, and even bones and joints. [1] Across the board, omega-3 fats are a powerhouse nutrient. You can find them in both animal and plant-based foods, including fatty fish like salmon and sardines, omega-3-fortified eggs, grass-fed beef, walnuts, sacha inchi seeds, chia seeds, flaxseeds, hemp seeds, and fortified non-dairy milk. [2] However, not everyone consumes enough omega-3 fats in their diet, which is where a supplement comes in to fill in the gap. This could be in the form of fish oil capsules, cod liver oil, algae-based omega-3’s, or a plant-based oil mix. However, did you know that there’s another supplementary source for you to choose? Enter krill oil- what I like to call “the other” fish oil. I’ve actually used it before and wanted to share with you the reasons as to why it’s a unique alternative to your regular run-of-the-mill fish oils. So, let’s not delay any further and dive right into the world of krill oil!

Krill Oil 101

As its name states, krill oil is the oil derived from krill, which are tiny, crustacean-like animals that are typically eaten by whales, mantas, penguins, and sharks. In some cases, krill oil is also labeled as “Antarctic Krill” in reference to a specific type of krill known as Euphausia superba. [3] Although brands love to boast about their krill oil being superior to fish oil, there’s not enough data to really declare them the victor. But with that being said, they are indeed an excellent fish oil alternative that provides a host of benefits.

Why Go with Krill Oil?

Now that I’ve hyped krill oil, it’s time to roll out those aforementioned benefits. In no particular order, here are the top benefits of krill oil supplements:

Omega-3 Fats

Is it any surprise? Why else would krill oil be a viable alternative to fish oil if it didn’t contain any omega-3 fats? Now, before you start comparing supplement labels, let me get something out of the way when it comes to the quantity of omega-3’s that krill oil contains compared to fish oil. While it’s true that krill oil doesn’t contain as many omega-3 fats as a standard fish oil pill, the way your body is able to absorb them is what makes it so special. I’m sure you’ve heard me or someone else say that some animal-based nutrients are bioavailable. In other words, the specific nutrient in question is easier for your body to absorb and convert into a useable form. With plants, omega-3s are in the form of ALA (alpha-linolenic acid), which, in order to be properly used by the body, must be synthesized into bioavailable EPA and/or DHA. This conversion is a subject of controversy since many conflicting sources claim that plant-based eaters needn’t worry about it, with others citing it being faulty at best. [4] Regardless, when it comes to krill oil, early research shows it to be easier to absorb than fish oil, with opposing research finding it to be just as effective. [5] [6] At the end of the day, it’s still a legitimate source of omega-3s, and could potentially be better than fish oil in regard to absorption (giving you more bang for your buck)

Antioxidants & Inflammation

What krill oil can exclusively provide is a special antioxidant known as astaxanthin, which is what gives krill oil supplements their vibrant red color. Astaxanthin is actually a pinkish pigment that can be found naturally in krill, salmon, shrimp, algae, trout, and yeast, albeit in less concentrated amounts. [7] It’s been studied for its capacity to lower inflammation and even go toe-to-toe with the likes of other anti-inflammatories like good old fish oil. One study on 90 patients with chronically high inflammation found that astaxanthin-rich krill oil was able to reduce inflammatory markers as much as 30% after only a month of supplementation. [8] Another study found that a 1,000 mg krill oil supplement was more effective at lowering inflammation compared to a 2,000 mg purified omega-3 supplement. [9] Still, the research is still in short supply, making it too early to claim krill oil the champ.

Going back to astaxanthin, this antioxidant has been studied for its wide variety of benefits, which include better eyesight, skin health (decreasing wrinkle appearance and age spots while at the same time improving moisture retention and skin elasticity), free radical protection, brain health, cardiovascular health, and protection against pro-aging, inflammatory UVA rays. [10] With the latter, astaxanthin is often regarded as “internal sunscreen”, making it a very useful supplement for the summer season. [11] Combine it with regular sunscreen use and you’ve got a one-two-punch against sun damage!

Total Body Wellness

From the brain to the heart, krill oil has been featured in numerous studies, many of which comparing it to its rival, fish oil. They’ve shown that it can simultaneously increase levels of good (HDL) cholesterol while lowering levels of bad (LDL) cholesterol [12], improve insulin resistance and blood vessel lining [13], and help reduce symptoms of PMS [14]. There’s also research to suggest that may help to improve both joint pain and arthritis, but it’s limited either due to a small number of human subjects or focusing primarily on mice. [15] [16] Finally, when it comes to brain health, supplementing with krill oil may help with mood by-way of improving cognitive function and exerting anti-depressant-like effects. But sadly, we can’t get our hopes too high just yet due to the research focusing on rats. [17] It’s hopeful, but not definitive.

Bottom Line

On the one hand, a lot of the purported benefits of krill oil are limited due to a lack of sufficient data and human subjects. Unlike certain herbs and compounds though, there is enough to assure that it is overall safe to consume (as well as supplement) in an otherwise healthy diet. If you want to mix things up from your usual fish oil, then go ahead and give it a try. I myself am much intrigued about the bonus content of astaxanthin and its strong effects towards lowering inflammation. If you’ve ever used (or are currently taking) krill oil, please share with me your results in the comments!

(As always, if you have any underlying health issues, be sure to check with your doctor before including krill oil into your regimen.)

Sources:

Comments Add Comment

Private Member | June 6, 2019 @ 1:31 pm
switzerland/, france

I bet this is not eco-friendly. All this for our selfish health, but emptying seas and polluting everything…plain whole-food should be sufficient, and if I get wrinkles and age-spots (already have) , so be-it.
that being said, I mostly see that it is advertised to not have a bad fish-like after-taste.