Is Krill Oil Better Than Fish Oil?

What is Krill Oil?

Krill oil capsules

Krill oil comes from Antarctic krill, which are minuscule crustaceans similar to shrimp. While it is often extracted in a lab using acetone and ethanol, more recently, freeze-drying methods have enabled simpler extraction.

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Krill oil offers a pure source of omega-3 fatty acids with EPA and DHA, as these crustaceans are at the bottom of the food chain, leaving them little time to accumulate toxins. Most of the krill oil omega-3 take the form of phospholipids with high bioavailability, supporting key organs like the heart, brain, and liver.

Krill oil also contains astaxanthin, a carotenoid with a red pigment that gives the capsules their color. Its potent antioxidant properties help lower oxidative stress in the body, repair cellular damage to decrease inflammation, strengthen the immune health system, reduce blood lipid levels, lower the risk of heart disease, and enhance brain health.

In addition, board-certified dietician Amy Kimberlain, RDN, CDCES explains: Krill oil may be beneficial in lowering our total cholesterol and also triglycerides. Additionally, it may help to increase HDL or ‘good’ cholesterol levels.

The high antioxidant and anti-inflammatory agents in krill oil may also help decrease joint pain, repair muscle damage, and improve recovery. A study of resistance-trained men published in the European Journal of Nutrition by Simeng Yang, et al showed that 3 days of krill oil supplementation helps alleviate muscle damage and speed up post-workout recovery.

Krill oil also contains choline, a key nutrient that supports brain health by synthesizing phospholipids required for optimal function. In addition, choline is the precursor to the neurotransmitter acetylcholine, which plays an important role in memory, learning, and information processing and could help slow cognitive decline.

KNOW MORE - Health Benefits of Krill Oil in Depth

What is Fish Oil?

Fish oil capsules

Fish oil is sourced from fatty fish such as tuna, sardines, salmon, anchovies, and mackerel, and production involves pressing the oil from cooked fish and purifying using a centrifuge. When it comes to fish oil vs krill oil, fish has higher levels of omega-3 fatty acids with DHA and EPA, although it has a lower absorption capacity.

About 30% of fish oil has omega 3s, in the form of triglycerides rather than phospholipids, and is also rich in vitamins D and A. Containing potent antioxidants and anti-inflammatory agents, fish oil lowers cholesterol and triglycerides, decrease blood pressure, and may reduce the risk of heart disease.

According to the evidence, supplementation with omega-3-rich fish oil may also support brain health, improve mood health, and slow the progress of cognitive decline. A research review in Frontiers in Neuroscience by Yan Huang, et al concluded that regular fish oil supplementation was associated with lower dementia risk in older adults.

Herbal pharmacist David Foreman discusses the difference between Fish Oil and Krill Oil on the Vital Plan YouTube channel.

The most common types of fish oil supplements are derived from the tissues of salmon, tuna, herring, and mackerel, as well as from cod liver oil. The oil from cod is especially high in nutrients like vitamins A and D, supporting bone, eye, and immune system health.

RELATED - How Much Fish Oil Should You Take?

Krill Oil vs. Fish Oil: A Comparison

Krill vs fish oil: Which is better? Both supplements are rich in omega-3 fatty acids, which are essential for supporting heart and brain function, lowering blood lipid levels, and reducing the risk of cardiovascular disease and cognitive decline.

High in antioxidants and anti-inflammatory agents, omega 3s ease swelling in the body, repair damage to cells, and support a strong immune system. They help alleviate pain and swelling in muscles and joints, speed up workout recovery, improve eye health, and help lessen the risk of other health conditions.

Fish oil contains about 30% omega 3s, while the amount varies for krill. If you look at the labels for many popular supplements, you’ll note higher levels of EPAs and DHAs in fish oil supplements. Overall, fish oil is higher in omega-3s than krill oil, but with a bioavailability of 40% higher, krill has a higher absorption capacity due to its phospholipid content.

Does the higher bioavailability of krill oil make a difference? While proponents of krill oil claim it is much more potent, a meta-analysis of krill oil vs fish oil published in Nutrition Reviews by Myeong Gyu Kim, et al found similar lipid-lowering effects for heart health benefits.

Another study in Alternative Medicine Reviews by Ruxandra Bunea, et al, however, found that krill oil was much more effective at lowering glucose, LDL cholesterol, and triglycerides at lower doses than fish oil.

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Is Krill Oil Better than Fish Oil?

Krill and fish oil are both rich in omega-3 fatty acids and offer potential health benefits like supporting the heart and immune system, lowering inflammation, boosting brain function, easing muscle and joint pain. Omega-3 fatty acids for mental health improvement too are beneficial.

The popularity of krill oil has grown in recent years, and some research indicates it has higher bioavailability than fish oil for potentially stronger cardiovascular and other health benefits. Krill oil also contains astaxanthin, which may make it higher in oxidative stress-lowering antioxidants, and holine, which helps sharpen cognitive functions like memory and learning.

While some studies of krill vs fish oil indicate that krill offers more potent properties, the research varies, and in many cases shows similar benefits. In addition, dosages make a big difference. If you choose to supplement with fish or krill oil, note the amount of EPAs and DHAs included in each serving size.

Should You Take Krill Oil or Fish Oil?

Fish oil vs krill oil: which is the better choice for you? Both are a rich source of omega-3 fatty acids, antioxidants, and anti-inflammatory agents that offer multiple health benefits. Krill may offer more potent effects, especially when it comes to lowering heart disease risk, and it generally comes in smaller capsules than fish oil and is less likely to lead to fish burps.

Fish oil may also have significant health benefits, and some research shows they are comparable to the effects of krill oil. It is also much less expensive than krill for those looking for a cheaper solution, and more widely available. However, it comes in the form of large pills that are hard for some people to swallow.

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