Are the benefits of Krill oil better than those of fish oil?
[Article updated: May 2020]
Recently a supplement called Krill Oil has emerged.
This is a new oil rich in EPA and DHA. You can even read claims that this oil offers more benefits than conventional fish oil.
Fish oil, which is derived from oily fish such as anchovies, mackerel and salmon, is one of the most popular dietary supplements in the world.
Its health benefits primarily come from two types of omega-3 fatty acids - eicosapentaenoic acid (EPA) - and docosahexaenoic acid (DHA).
Both are known to improve heart and brain health, as well as other benefits.
This article examines the differences between Krill oil and fish oil and assesses the evidence to determine which option is better of the two for your health.
What is Krill Oil?
This oil is derived from tiny crustaceans called Antarctic Krill.
These sea creatures are a staple food 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 of its health benefits.
;However, the fatty acids in Krill oil are structurally different from those in fish oil, which can impact how the body uses them [ 1 , 2 ].
This oil is also different from fish oil in color.
While fish oil generally has a yellow undertone, a natural antioxidant called astaxanthin gives Krill oil a rather reddish color.
Krill oil and assimilation by the body
Despite the fact that these two oils are both excellent sources of EPA and DHA, some studies suggest that the body can absorb and utilize the fatty acids in Krill oil in a better way. faster and more efficient than fish oil.
The fatty acids in fish oil are found in the form of triglycerides.
While a large portion of the fatty acids in Krill oil are found in the form of phospholipids, which many experts believe help increase the absorption and effectiveness of the latter.
;A study in which participants were given fish oil or krill oil measured fatty acid levels in their blood over the following days.
After 72 hours, blood levels of EPA and DHA were higher in those who took Krill oil.
These results suggest that the participants absorbed Krill oil better than fish oil [ 3 ].
In another study, participants were given either fish oil or about two-thirds of the same amount of krill oil.
Both treatments increased blood levels of EPA and DHA equally, even though the dose of Krill oil was smaller than that of fish oil [ 4 ].
However, several experts have reviewed all the research available to date on this subject and concluded that there is not enough evidence to confirm that Krill oil is better absorbed or used than oil. fish [ 5 , 6 ].
More studies are therefore needed before definitive conclusions are announced.
Krill oil contains more antioxidants
Antioxidants help protect the body against oxidative stress - which is a type of cellular damage caused by molecules called free radicals.
And Krill oil contains an antioxidant called astaxanthin, which is not found in most fish oils.
Many people claim that astaxanthin protects against oxidation. However, no research supports this claim.
However, research has shown that the antioxidant and anti-inflammatory properties of astaxanthin may provide certain heart health benefits [ 7 ] .
For example, one study showed that isolated astaxanthin lowered triglycerides and increased "good" HDL cholesterol in people with slightly higher blood lipids [ 8 ].
Nonetheless, this study did provide astaxanthin in much larger doses than those typically found in marketed Krill oil supplements.
It is not clear whether smaller quantities would provide the same benefits.
It can improve heart health more than fish oil
Fish oil is best known for its beneficial effects on general health, but several studies have shown that Krill oil can particularly improve heart health, perhaps to a greater extent. </ p>
This study included giving participants with high cholesterol, fish oil, Krill oil or a placebo every day for three months.
Doses varied according to body weight [ 9 ].
Researchers found that both oils improved several risk factors for heart disease.
However, they also found that Krill oil was more effective than fish oil at lowering blood sugar, triglycerides, and "bad" LDL cholesterol.
Perhaps even more interestingly, the study found that Krill oil was more effective than fish oil, even when given in smaller doses.
It is important to mention that these results are limited to a single study.
Therefore, more research is needed to more accurately determine the effects of Krill oil and fish oil on heart health.
Fish oil is cheaper and more accessible
The only advantage that fish oil can have over Krill oil is that it is generally much cheaper and more accessible and available.
While Krill Oil may share and even exceed the many known health benefits of fish oil, that doesn't mean it can cost more.
Due to expensive harvesting and processing methods, this oil can often be priced more than fish oil.
However, fish oil isn't just cheaper. It is also often much more accessible.
Depending on where you live and therefore where you stock up, you might have a harder time finding Krill Oil supplements.
And even if you do find some, you may probably find a narrow range of choices, which fish oil does not.
Which of these two oils should you take?
Overall, it can be said that both supplements are excellent sources of omega-3 fatty acids and both are backed by quality research to support their health benefits.
There is some evidence to suggest that Krill oil may be more effective than fish oil at improving several risk factors for heart disease.
However, this data remains very limited.
Due to the price differential and the limited research results on the supremacy of Krill oil over fish oil, it may be a rational choice to go for fish oil supplements.
That said, you might still consider taking Krill Oil if your budget allows and the results to date are sufficient to convince you of its additional benefits.
Warning
It is important to note that these two oils can affect blood clotting.
Therefore, if you are currently taking anticoagulants or have a blood disorder, talk to your doctor before taking these supplements.
Another remark! Be sure to talk to your doctor if you have a history of fish or shellfish allergies.
Where to buy fish oil?
If you are looking for a supplement rich in EPA and DHA at a reasonable price, fish oil may be your best option.
Where to buy Krill oil?
On the other hand, if you're willing to spend the extra money on potentially bigger health benefits, you might consider taking krill oil.
Despite their differences, krill oil and fish oil are both excellent sources of DHA and EPA and have a significant body of research to support their respective health benefits. .