Healthy oils. Good fats. Decades ago, these terms seemed contradictory. However, we now understand that certain oils and fats, such as omega-3 fatty acids and monounsaturated fats, offer numerous health benefits. Krill oil has recently gained attention, with some claiming it to be superior to fish oil. Here's what you should know.
Understanding Krill Oil
Krill oil, like fish oil, is derived from krill, a shrimp-like crustacean. Krill consume marine plants rich in omega-3 fatty acids, such as algae, making them a source of omega-3s themselves.
Registered Dietitian Kasey Hutchinson explains, "Omega-3 fatty acids can come in various forms, but EPA [eicosapentaenoic acid] and DHA [docosahexaenoic acid] are the most familiar. Research suggests that krill oil contains slightly higher levels of omega-3 fatty acids compared to fish oil."
Recommended Omega-3 Intake Per Day
The National Institutes of Health (NIH) recommends a daily intake of 1.6g of omega-3 fatty acids for men and 1.1g for women.
Comparing Krill Oil and Fish Oil
Omega-3 Content
Studies suggest that supplementing with omega-3s may benefit cardiovascular, joint, and skin health. However, it remains uncertain whether krill oil outperforms fish oil in delivering omega-3s.
While some studies indicate that krill oil may increase omega-3 levels in the blood more effectively than fish oil, others have found no significant difference. The structural differences between the EPA and DHA in krill oil (phospholipids) and fish oil (triglycerides or ethyl esters) suggest potential benefits of phospholipids, but conclusive evidence is lacking.
Antioxidants
Krill oil contains astaxanthin, an antioxidant absent in fish oil. This carotenoid, responsible for salmon's red color, gives krill oil a deep red hue compared to the golden color of fish oil capsules. While carotenoids are beneficial for eye health, there is no direct evidence of these benefits from krill oil.
Cost
Krill oil is pricier than fish oil due to its manufacturing process. Hutchinson notes, "Krill oil is more environmentally sustainable than most fish oil, an essential consideration given rising sea temperatures and over-harvesting of oceans."
Potential Side Effects of Krill Oil Supplements
- Similar to fish oil, krill oil may cause fishy burps, though certain formulations claim to prevent this.
- Some individuals may experience gastrointestinal discomfort, such as acid reflux or diarrhea, due to the high fat content of fish oil.
- Allergic reactions can occur in individuals with shellfish or seafood allergies when taking krill oil.
Before starting any new supplement regimen, consult your healthcare provider.
