Healthy oils. Good fats. Years ago, those were oxymorons. Now we know that the natural compounds in some oils and fats — like omega-3 fatty acids and monounsaturated fats — have several health benefits. You might have heard some buzz about krill oil, or claims that it’s superior to fish oil. Here’s what you need to know.
What Is Krill Oil?
Similar to fish oil, which is derived from fish, krill oil is extracted from krill, a shrimp-like crustacean. Krill eat a diet of marine plants that contain omega-3 fatty acids, such as algae, so they become a source of omega-3s themselves.
“Omega-3 fatty acids can come in a variety of forms, but generally, we are most familiar with EPA [eicosapentaenoic acid] and DHA [docosahexaenoic acid],” says Kasey Hutchinson, RDN, a Montana-based registered dietitian. “Research shows that krill oil is slightly higher in omega-3 fatty acids [compared to fish oil].”
How much omega-3 do you need per day?
The National Institutes of Health (NIH) says the adequate daily intake for omega-3 fatty acids is 1.6 g per day for men and 1.1 g per day for women.
Which Is Better: Krill Oil or Fish Oil?
Omega-3 content
Studies have indicated that supplementing your diet with omega-3s may promote cardiovascular health, joint health, and skin health. However, it’s too soon to definitively say whether krill oil is better than fish oil in providing omega-3s.
Some studies have found that krill oil might boost the level of omega-3s in the blood better than fish oil. Other studies have found no difference between krill oil and fish oil in that regard.
So, what are the main differences between the two?
The EPA and DHA in krill oil are found in phospholipids, which are structurally different than the omega-3 fatty acids in fish oil that take the form of triglycerides or ethyl esters. (All three are fat-like substances.) Some studies suggest that phospholipids are superior in delivering EPA and DHA. But the data is far from conclusive, researchers say.
Antioxidants
Krill oil contains astaxanthin, an antioxidant-like compound typically absent in fish oil. This carotenoid (a type of phytonutrient) is what gives salmon its red color, which is why krill oil capsules are a deep red while fish oil capsules are more golden-hued.
Nutritionists advise we eat plenty of fruits and vegetables to get the benefits of carotenoids (including eye health). But there are no studies that show krill oil directly provides those benefits.
Cost
Krill oil is also more expensive than fish oil, partly due to how it’s manufactured. “Krill oil is more environmentally sustainable than most fish oil,” says Hutchinson. “This is an important consideration for our current day and age when our sea temperatures are rising, and oceans are being over-harvested and polluted.”
What Are Potential Side Effects of Taking Krill Oil Supplements?
- As with fish oil, you might experience fishy-tasting burps while taking krill oil. Certain formulations claim to eliminate that.
- Some people may also experience gastrointestinal upset, like acid reflux or diarrhea, when taking fish oil because of its high fat content.
- Krill oil may cause reactions in people who are allergic to shellfish or seafood.
As always, talk to your doctor before beginning any new supplement.