Krill oil is derived from Antarctic krill, small shrimp-like creatures that thrive in the frigid waters of the Southern Ocean. These minuscule crustaceans form a crucial part of the marine food chain, serving as a primary food source for various marine species, including whales, seals, and penguins.
Like fish oil, krill oil contains omega-3s called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
There’s good evidence linking these acids to lower levels of blood fats called triglycerides. They may also help with some health conditions, like rheumatoid arthritis, dementia, and depression.
The best way to get EPA and DHA is by eating enough fish and seafood. These foods also contain other important nutrients, and there’s lots of evidence that they can improve your heart health.
Still, some people may benefit from taking supplements like krill oil. Fish oil supplements tend to be a less expensive alternative.
17 Avantages de l’huile de poisson pour les femmes, fondés sur des données scientifiques
Health Benefits of Krill Oil
1. May Provide Brain Protection
Omega-3 derived from krill oil reduces oxidative brain damage and prevents brain disorders including dementia, epilepsy, and autism (1).
An added bonus of krill oil is that it contains phosphatidylcholine, which is partly choline—a precursor to the important neurotransmitter, acetylcholine. Complicated words aside, choline is important in memory, learning, and brain development (2).
Krill oil has also been shown to prevent cognitive decline in the elderly. In one study, the phosphatidylcholine present in the krill oil proved to be more effective than fish oil (3).
2. Can Help Improve Mood
3. May Reduce Inflammation
Inflammation has been linked to a number of diseases including heart disease, Crohn’s disease, and rheumatoid arthritis (6). Fortunately, krill oil can help reduce inflammation in the body by reducing the C-reactive protein and TNF-a, two markers of inflammation (7).
Not only that, adding krill oil to your diet improves your omega-3 to omega-6 ratio, further reducing pesky inflammation.
4. Can Improve Arthritis Symptoms
Arthritis can be a debilitating condition that makes the simplest tasks painful. Arthritis is caused in part by inflammation of the joints, which can be improved with krill oil supplements.
Studies have found that krill oil can help reduce inflammatory cytokines, stiffness, pain, and functional impairment caused by arthritis (8).
5. May Improve Symptoms of Diabetes
From balancing blood sugar levels to improving insulin resistance to lowering the C-reactive protein (which improves diabetes-related inflammation), krill oil is extremely effective in treating diabetes-related symptoms (9).
As if krill couldn’t get any better, it does—by increasing good cholesterol, helping to combat bad cholesterol—another common contributor to diabetes (10).
6. Can Promote a Healthy Metabolism
Did you know your DNA has switches that can turn genes “on” and “off?”
It’s true!
Our DNA isn’t as fixed as we once thought. And studies have found that krill oil can help turn on some of these good genes that help boost metabolism (11).
7. May Help Lower Cholesterol
In studies involving patients with high cholesterol, krill oil was effective at lowering their total cholesterol levels by 13 to 18 percent.
This result was compared to fish oil supplements, where patients only saw a 6 to 9 percent reduction in cholesterol levels (12). If you’re struggling to manage your cholesterol levels, krill oil may be a safe and natural option for you.
8. Can Help Alleviate PMS Symptoms
Calling all women who struggle with PMS symptoms every month: Krill oil may alleviate cramping and mood swings.
Earlier, we learned that krill oil can be a mood booster, but studies that specifically focused on PMS found that women suffered less depression when supplementing with krill. Not only that, but they also needed fewer analgesics (like Advil) for cramping (5).
9. May Reduce Overeating
Endocannabinoids—a type of lipid—have an enormous influence on the regulation of appetite and metabolism. That—in addition to the EPA and DHA found in krill oil—reduces the reward associated with food, helping you to feel fuller, faster (13).
In short, when your endocannabinoid system (ECS) is out of whack, weight gain, blood sugar issues, and overeating can arise.
10. May Promote Heart Health
The heart health properties that krill oil garners are hard to ignore. This small red softgel helps to reduce inflammation, lower triglyceride levels, and reduce the overall risk of heart disease.
One study even found krill oil to be exponentially better than fish oil when it came to cardiovascular health. So much so that the researchers called on physicians to recommend krill oil to their patients (12).
11. May Help Reduce Cancer Risk
Studies have found krill oil to effectively suppress cancer cell growth and kill cancers cells. Though there is a need for further studies in this area, many agree that krill oil may be an effective chemotherapeutic option for cancer down the road (14).
12. May Provide Dry Eye Relief
You might be surprised by this one: Krill oil can help alleviate dry eyes. Studies have found that the phospholipids in krill oil are effective at improving tear production, while also reducing proinflammatory cytokines that contribute to dry eyes (15).
13. Can Improve Mitochondrial Function
Mitochondria are the powerhouses of your cells. They make the energy molecule adenosine triphosphate (ATP), something that every cell in your body needs in order to survive.
Mitochondria are so important that if they stopped working for mere seconds, you’d die—it’s actually how the poison cyanide works. Krill oil supports your mitochondria by regulating the mitochondrial respiratory chain. This important process keeps you healthy and youthful (16).
Wait, some people may want to ask a question:
Is Krill Oil Better Than Fish Oil? Well, not really.
Krill oil vs. fish oil
Krill oil comes from small crustaceans, while fish oil comes from the tissues of fatty fish.
Both contain the omega-3s EPA and DHA. Still, there are differences between these supplements:
- Cost: Krill oil costs more to make than fish oil, so it can be up to 10 times as expensive.
- Color: Krill oil has a reddish hue, while fish oil is golden.
- Composition: Krill oil contains an antioxidant called astaxanthin, which may have benefits for heart health. Fish oil naturally contains more omega-3s. Still, krill and fish oil supplements tend to have the same amounts.
- Absorption: Some scientists have suggested that the body can absorb omega-3s from krill more easily. But a review of the research found that krill oil and fish oil supplements had the same effect on levels of fats in blood.
- Taste and smell: Some people get a fishy aftertaste from fish oil. Fewer people report this with krill oil.
Should you consider taking it?
Generally, regularly eating fish is the best way to get enough omega-3s. But some people may benefit from taking omega-3 supplements.
Alternatives include fish oil, which is cheaper and just as effective. Vegetarians and vegans can try algal oil, which also contains EPA and DHA.
You might want to think about EPA and DHA supplements if you’re in any of these groups:
- People who are pregnant or breastfeeding: EPA and DHA are vital for the healthy development of babies. If you’re worried about eating fish while pregnant, you may want to talk to a healthcare provider about a supplement instead.
- Older adults: As we mention above, studies suggest that regularly taking omega-3 supplements later in life could help reduce the risk of dementia and other age-related diseases.
- People who don’t eat seafood: A supplement may be the easiest way to get EPA and DHA in this case. Still, having a very healthy plant-based diet is already linked with a lower risk of heart disease, no matter how much EPA and DHA you get.
Potential risks and side effects
Doctors consider krill oil and other omega-3 supplements to be safe for most people.
But there are some risks if you use certain medications or have specific health conditions.
These risks include:
- Drug interactions: Omega-3s can interact with blood-thinning medications, such as warfarin, and nonsteroidal anti-inflammatory drugs, such as ibuprofen. This can cause a cut, for example, to take longer to stop bleeding.
- Seafood allergies: It’s not clear yet whether krill or fish oil supplements are safe for people with seafood allergies.
- Atrial fibrillation: People with high triglyceride levels may have a greater likelihood of developing atrial fibrillation, a heart rhythm disorder, if they take omega-3 supplements. This disorder greatly increases your risk of stroke.
Some people have reported less serious side effects of taking fish oil omega-3 supplements, like:
- an unpleasant aftertaste or “fishy burps”
- bad breath
- bad-smelling sweat
- a headache
- heartburn
- digestive issues, such as nausea, diarrhea, bloating
But because krill oil is chemically different to fish oil, it’s not clear whether these apply to it.
Summary
Krill oil is a food supplement rich in the omega-3s EPA and DHA. It’s similar to fish oil but generally more expensive.
There’s good evidence that regularly consuming omega-3s can reduce your triglyceride levels.
But if a person already has high levels, there are risks associated with taking these supplements.
Omega-3s may also help with health conditions such as rheumatoid arthritis, dementia, and depression.
The best way to get omega-3s is from food. But some of us may benefit from taking a supplement. The fact that it’s also free of toxic heavy metals, resistant to oxidation, and sustainably harvested makes for a safe, sound choice.
People who have atrial fibrillation, take certain medications, or have a seafood allergy should speak with a doctor before taking omega-3 supplements.
