Table of Contents
Table of Contents
Krill is a small, red, lobster-like crustacean found in oceans worldwide. Krill oil supplements must be made from Antarctic krill (Euphausia superba) and, like fish oil, are rich in omega-3 fatty acids DHA and EPA.
Krill oil provides omega-3s in a better-absorbed phospholipid form compared to the triglyceride or ethyl ester forms found in fish oil. It also contains choline and astaxanthin, a powerful antioxidant that gives krill oil its ruby-red color and delivers many health benefits.
Krill oil’s phospholipid-bound omega-3s are easily absorbed and support cellular health. For USP (United States Pharmacopeia) standards, krill oil must contain 30–59% phospholipids, at least 10% EPA, 5% DHA (mainly in phospholipid form), and 0.005% astaxanthin. Among the options available, Superba® Krill oil stands out for its high phospholipid concentration and extensive research.
Thanks to its unique combination of phospholipid-bound omega-3s and the powerful antioxidant astaxanthin, krill oil has been shown in studies to provide a wide range of health benefits.
Krill oil supports overall metabolic health—including energy production, blood sugar control, and cholesterol levels—due to its rich content of omega-3s, phospholipids, and the antioxidant astaxanthin.
The omega-3s in krill oil are essential for mitochondria, your cells' powerhouses. They help efficiently burn fat for energy and enhance the production of ATP, the body's primary energy molecule.
A healthy liver is central to your metabolism. Krill oil supports liver function by helping to reduce fat buildup in the liver, which in turn helps prevent issues like insulin resistance.
Krill oil is highly effective at managing blood lipids. Studies show it may lower triglycerides by up to 26% and help support healthy HDL (good) cholesterol levels.
With its potent omega-3s and astaxanthin, krill oil is a powerful anti-inflammatory. It has been shown to lower C-reactive protein (CRP), a key marker of inflammation, by nearly 20%.
Krill oil helps fight age-related muscle loss (sarcopenia). One study in adults over 65 found that it significantly improved knee strength, grip strength, and muscle thickness.
For those with mild to moderate joint issues, krill oil may provide significant relief. Clinical trials show it helps reduce joint discomfort and supports the cartilage that cushions your joints.
The omega-3s EPA and DHA are crucial building blocks for brain cell membranes, supporting memory, focus, and mood. The antioxidant astaxanthin adds another layer of protection for brain cells.
A clinical trial showed that krill oil may help ease symptoms of premenstrual syndrome (PMS), particularly by reducing mood swings, irritability, and menstrual cramps.
Krill oil works from the inside out to support your skin. Human studies have demonstrated that it improves the skin's barrier function, hydration, and elasticity.
Krill oil is highly effective for relieving dry eye symptoms. Research has shown it's even more effective than fish oil at improving tear quality and reducing redness and irritation.
The omega-3s in krill oil are vital for a healthy immune system. Supplementation has been shown to enhance the activity of key immune cells, such as natural killer (NK) cells.
While both krill oil and fish oil are excellent sources of the omega-3s EPA and DHA, they have a key structural difference that impacts how your body uses them.
The omega-3s in krill oil are bound to phospholipids, which are more easily absorbed by your cells. In contrast, fish oil's omega-3s are in a triglyceride form. This superior absorption is why krill oil may be more efficient, even though fish oil supplements often contain a higher concentration of total omega-3s.
Feature | Krill Oil | Fish Oil |
Omega-3 Form | Phospholipid | Triglyceride |
Absorption | More Efficient | Good |
Antioxidant | Contains Astaxanthin | None |
Omega-3 Conc. | Lower | Higher |
Research Volume | ~40 Studies | >1,200 Studies |
The most accurate way to measure omega-3 effectiveness is the Omega-3 Index, which is the percentage of EPA and DHA in your red blood cells. An optimal index for health benefits is considered to be above 8%.
Because krill oil is better absorbed, research shows you may need a lower daily dose to reach this target. One study found that individuals needed 820 mg of EPA+DHA from krill oil per day to reach an 8% index, compared to 1,220 mg from fish oil. This highlights the efficiency of krill oil's phospholipid form. However, although the phospholipid form allows krill to be better absorbed, krill oil is as much as 80% lower in total omega-3 levels compared to fish oils.
No significant side effects have been reported with krill oil. Many physicians warn patients who take blood thinners like warfarin (Coumadin) not to take krill or fish oil due to a perceived increased risk of bleeding. However, a 2016 study showed that neither krill nor fish oil increases the risk of bleeding when taken with warfarin, when properly monitored.21 If you are on a blood thinner or a platelet inhibitor, talk to your doctor before adding it to your supplement regimen to ensure proper monitoring.
The usual dose of krill oil is 1,000 mg to 4,000 mg daily. As mentioned above, health benefits generally tend to correlate with increasing the omega-3 index, with the goal being 8%. The dosage of EPA+DHA from krill oil to achieve this level is greater than 800 mg per day. Since many krill oil products provide 20% to 24% EPA+DHA, the dosage of the total krill oil for maximum benefit would be approximately 3,500 to 4,000 mg per day.
Consumers will find some manufacturers combine krill oil with additional astaxanthin, and others add fish oil to raise the EPA+DHA content for additional health benefits.
To maximize absorption and minimize any potential digestive upset, it's best to take krill oil with a meal that contains healthy fats.
Yes, you can take them together, but be mindful of the total combined dose of EPA and DHA. It's best to consult with a healthcare provider to determine the right dosage for your needs.
Krill oil is often reported to have less of a "fishy burp" or aftertaste compared to fish oil because its phospholipid structure mixes better with stomach contents.
Krill oil has numerous health benefits and is taken as an alternative to omega-3 fish oil by many health-conscious individuals. While the omega-3s are better absorbed from krill oil compared to fish oils, the concentration of omega-3s is lower in krill oil supplements. In order to achieve the health benefits desired, it is ideal to determine and monitor the Omega-3 Index, especially if you are not regularly eating salmon, sardines, mackerel, herring, and other fish rich in EPA and DHA.
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