Is Krill Oil Better Than Fish Oil?
Krill oil and fish oil are popular dietary supplements that provide omega-3 fatty acids, which have been shown to support health benefits. Learn more about the differences between krill oil & fish oil and find out which is better for you.
Fish oil comes from fatty fish like tuna and sardines, while krill is derived from algae-eating crustaceans. Supplementing with either can boost your levels of omega-3 fatty acids, which could support heart health, reduce inflammation, and offer multiple other health benefits.
Krill oil and fish oil offer similar properties, but there are subtle differences in their composition and potential advantages. Which is the better choice for you? In this article, we evaluate the composition and health benefits of krill oil vs fish oil.
Key Takeaways
- Krill oil and fish oil are both rich in omega-3 fatty acids that support the health of the heart, brain, joints, and muscles.
- Fish oil is higher in omega 3s, but krill has much higher bioavailability for potentially stronger cardiovascular benefits.
- Krill contains antioxidant-rich astaxanthin and choline to support brain health.
- Fish oil is cheaper than krill and more widely available, but it comes in much larger capsules.
What is Krill Oil?
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.
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 omega 3s in krill oil 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 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 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 A and D. It has potent antioxidants and anti-inflammatory agents that help lower 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, 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.
The most common types of fish oil for supplementation include salmon oil, tuna, herring, and mackerel derived from the tissue of the fish, and cod liver oil. The oil from cod is especially high in nutrients like vitamins A and D, supporting bone, eye, and immune system health.
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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.
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, and improving mental health.
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 choline, 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.
Conclusion
Krill oil and fish oil are both rich in omega-3 fatty acids EPAs and DHAs, with potent antioxidants and anti-inflammatory agents that support heart health, ease joint and muscle pain, enhance cognitive functioning, and offer other health properties.
While fish oil is higher in omega-3 fatty acids, krill has higher bioavailability due to its phospholipid content and may have more potent cardiovascular benefits. In addition, it contains choline for added cognitive support and the potent antioxidant astaxanthin.
The research varies, and while some studies show krill oil is more potent, others indicate that they both offer similar health benefits. Fish oil is less costly for those looking for a cheaper option, and is much more widely available. It also comes in large capsules, so krill may be a better option for those who have trouble swallowing pills.
If you’re debating the benefits of fish oil vs krill oil, we encourage you to carefully evaluate the pros and cons of each to decide which is best suited to your health needs and lifestyle.
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References
- Impact of Antarctic Krill Oil Supplementation on Skeletal Muscle Injury Recovery After Resistance Exercise: https://pubmed.ncbi.nlm.nih.gov/36566465/
- The Effects of Fish Oil on Cardiovascular Diseases: Systematical Evaluation and Recent Advance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8767101/
- Associations of Fish Oil Supplementation with Incident Dementia: Evidence From the UK Biobank Cohort Study: https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2022.910977/full
- Comparison of Bioavailability of Krill Oil Versus Fish Oil and Health Effect: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4559234/
- Lipid-Modifying Effects of Krill Oil vs. Fish Oil: A Network Meta-Analysis: https://academic.oup.com/nutritionreviews/article-abstract/78/9/699/5740623
- Evaluation of the Effects of Neptune Krill Oil on the Clinical Course of Hyperlipidemia: https://pubmed.ncbi.nlm.nih.gov/15656713/
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