Krill oil is believed to be more easily absorbed, containing more antioxidants and being better for cardiovascular health than fish oil; however, it is approximately 10 times more expensive than fish oil.
Fish oil – derived from fatty fish such as anchovies, mackerel, and salmon – is one of the most popular dietary supplements worldwide. Its health benefits primarily come from two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both have been shown to improve heart and brain health, along with numerous other benefits.
Recently, another supplement called krill oil has emerged as a rich source of EPA and DHA. Some even argue that krill oil offers more benefits than fish oil.
Krill oil and fish oil both contain EPA and DHA, beneficial for brain and cardiovascular health. (Photo: foodsforantiaging).
What is Krill Oil?
Krill oil is derived from small crustaceans known as Antarctic krill. These marine creatures are a primary food source for many animals, including whales, seals, penguins, and other birds.
Like fish oil, krill oil is rich in EPA and DHA, the two types of omega-3 fatty acids that provide most health benefits. However, the fatty acids in krill oil have a different structure than those in fish oil, which may affect how the body utilizes them.
Krill oil also appears differently than fish oil. While fish oil is typically yellow, krill oil is red due to a natural antioxidant called astaxanthin.
The Body May Absorb Krill Oil Better
Though both fish oil and krill oil are excellent sources of EPA and DHA, some studies suggest that the body may absorb and utilize the fatty acids in krill oil better than those in fish oil.
The fatty acids in fish oil are found in the form of triglycerides. In contrast, most of the fatty acids in krill oil are found in the form of phospholipids, which many experts believe enhances their absorption and effectiveness.
One study had participants consume either fish oil or krill oil and measured their blood fatty acid levels over several days. After 72 hours, the levels of EPA and DHA in the blood were higher in those who consumed krill oil. These results suggest that participants absorbed krill oil better than fish oil.
Another study involved participants taking fish oil or about two-thirds of the equivalent amount of krill oil. Both treatments increased blood levels of EPA and DHA similarly, despite the lower dosage of krill oil.
However, some experts reviewing the literature concluded that there is not enough evidence to prove that krill oil is absorbed or utilized better than fish oil. They emphasize the need for more research before any definitive conclusions can be drawn.
Krill Oil Contains More Antioxidants
Antioxidants help protect the body from oxidative stress, a type of cell damage caused by free radical molecules. Krill oil contains the antioxidant astaxanthin, which is not found in most fish oils.
Many believe that the astaxanthin in krill oil protects it from oxidation and keeps it from going rancid on the shelf. Research has demonstrated that the antioxidant and anti-inflammatory properties of astaxanthin may provide some cardiovascular health benefits.
For example, one study found that astaxanthin reduced triglycerides and increased HDL “good” cholesterol in individuals with mildly elevated blood lipids. However, this study used astaxanthin at much higher doses than what you would typically get from krill oil supplementation. It remains unclear whether smaller amounts would yield similar benefits.
Krill Oil May Improve Cardiovascular Health More Than Fish Oil
Fish oil is most well-known for its beneficial effects on cardiovascular health, but some studies indicate that krill oil may also improve heart health, potentially to a greater extent.
One study required participants with high blood cholesterol to take fish oil, krill oil, or a placebo daily for three months, with dosages varying by body weight.
The results showed that both fish oil and krill oil improved several risk factors for heart disease. However, they also found that krill oil was more effective than fish oil in reducing blood sugar, triglycerides, and LDL “bad” cholesterol levels. The study indicated that krill oil was more effective than fish oil, even at lower doses.
Fish Oil is Cheaper and More Accessible
While krill oil may share or even exceed many health benefits of fish oil, it comes at a higher cost. Due to the expensive harvesting and processing methods, krill oil can often be up to 10 times more expensive than fish oil.
However, fish oil is not only cheaper but also much more accessible. Depending on where you are, you may find it more difficult to purchase krill oil and will encounter fewer options than with fish oil.
Should You Use Krill Oil or Fish Oil?
Overall, both fish oil and krill oil are excellent sources of omega-3 fatty acids and have quality research supporting their health benefits.
Some evidence suggests that krill oil may be more effective than fish oil in improving certain heart disease risk factors. However, this research is still limited, and no additional studies confirm that one is superior to the other.
Given the significant price differences and limited research indicating that one is better than the other, taking fish oil may be the most reasonable choice. Nonetheless, you might consider using krill oil if you have a better income and want to test whether krill oil is better absorbed and offers more cardiovascular health benefits than fish oil.
It is important to note that both fish and krill oil can affect blood clotting, so if you are taking blood-thinning medications or have blood disorders, consult your doctor before using either of these supplements.
Additionally, ensure you speak with healthcare professionals if you have a history of fish or shellfish allergies.
