WHAT IS KRILL OIL, AND IS IT BETTER THAN OMEGA 3 FISH OIL?
Krill is a small, red lobster-like creature that lives in the Atlantic Ocean, and Krill oil is an essential fatty acid that comes from the krills.
The three main types of krill that are being marketed are:
Antarctic krill (Euphausia Norvegica)
Northern krill (Meganyctiphanes Norvegica)
Pacific krill (Euphausia Pacifica)
Krill oil is an essential fatty acid of a characteristic red color. As a rule, krill oil is more expensive than fish oil. When consumed in food, it enters the body in the form of phospholipids.
It contains three types of Omega-3 fatty acids that are involved in the physiological processes of the human body:
- Alpha Linolenic Acid (ALA)
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA)
Therefore many people choose krill oil as an alternative to fish oil.
It has a unique molecular structure in the form of marine phospholipids. It helps the body's cells absorb Omega-3 fatty acids much more efficiently than other Omega-3 carriers. It has been used worldwide because it is the best and effective source of Omega-3.
Useful features and differences
The benefits of the fish and krill oil are widely studied and documented, but what makes these two oils different? How do you decide which one is right for you?
Adding fish oil to your daily diet is a common recommendation, but krill oil should also be considered.
Both types of fat are known to have tremendous health benefits, and their source is the sea, so what's the big difference?
Both oils contain DHA and EPA fatty acids, but fish oil contains a higher concentration of these acids than krill oil (for example, a dose of 1000 mg of fish oil contains 180 mg of EPA and 120 mg of DHA, while a dose of 1000 mg of krill oil contains 128 mg EPA and 60 mg DHA). But due to the difference in the structure of fatty acids in krill oil, they can be more easily absorbed by the body.
Is krill oil more bioavailable than fish oil? One study found that taking either krill oil or fish oil resulted in similar levels of DHA and EPA in the blood, even though krill oil contained lower concentrations of these healthy fats. This suggests its increased bioavailability. However, the number of krill oil capsules needed to achieve this effect was higher. Thus, the issue of the increased bioavailability of omega-3 krill oil is still raised.
Fish oil is available in liquid form, capsules and in the form of gelatin lozenges. Krill oil is usually found in capsules or soft gelatine capsules.
We cannot deny the health benefits of fish oil, but there are some streams where krill oil has been proved more effective:
1. It can significantly lower cholesterol.
A study published in American Journal of Clinical Nutrition and conducted in 2017, showed that regular consumption of krill oil helps to reduce low-density lipoprotein cholesterol (bad cholesterol), increase high-density lipoprotein cholesterol (good cholesterol) and lower the risk of heart disease with regular exercise. One to three gram of krill oil per day is sufficient to obtain these results.
Another study compared krill oil (500 mg per day) and pure omega-3 (1000 mg per day), and krill oil was more effective in raising HDL cholesterol and lowering CRP (a marker of inflammation).
2. It can reduce the symptoms of PMS
PMS is not a joke. For this reason, the idea of finding a natural remedy that will help relieve symptoms is very attractive. Krill oil and fish oil both can help because of their anti-inflammatory properties.
In one study , women who suffered from PMS were prescribed 1 g of krill oil or fish oil twice a day for three months. Women taking krill oil started taking significantly less painkillers compared to women taking fish oil. Scientists also concluded that krill oil significantly reduced the emotional symptoms of PMS.
3. It can relieve joint pain
In one study , patients with osteoarthritis or rheumatoid arthritis received a daily dose (300 mg) of krill oil or placebo for 30 days. Within just 7-14 days, most patients taking krill oil had a decrease in pain symptoms, as well as a decrease in CRP.
4. It can reduce the risk of dementia.
Eating omega-3 rich oily fish has always been associated with
reduced risk of cognitive decline. Studies show that patients with Alzheimer's disease have lower levels of DHA in the brain compared to healthy people. The DHA contained in krill oil helps maintain healthy neurons and cell membranes.
Taking omega-3 supplements improves attention, information processing speed, and responsiveness in people with mild cognitive impairment. Krill oil has helped improve cognitive function, stress level, reduce anxiety, and lower levels of beta-amyloid, a protein associated with Alzheimer's disease.
5. It can improve the condition of your skin.
Adding omega-3s to your diet provides a layer of sun protection that helps control inflammation and protects you from harmful solar ultraviolet rays. Besides,laboratory studies show that EPA fatty acids can reduce collagen damage caused by repeated exposure to ultraviolet radiation.
What choice to make
Fish oil is more studied, tested and more widely used, that's why there are more evidence of its benefits. However, krill oil is now being studied much more closely and seems more convenient for the formation of dietary supplements, as less is required for daily use. It does not matter what choice you make, but you should look for a producer who practices more environmentally friendly production so that you are sure that the fish used for fat production is not adversely affected.
It is very important to consult your doctor before taking any supplements, especially if you are on treatment. Pregnant women and nursing mothers need more fatty acids to provide the baby with the necessary vitamins, so the doctor will help to prescribe the correct dosage of the supplement.
Written by Lisa Miller - Communications Director. (2019, May 13). Everything you need to know about krill. Retrieved June 21, 2020, from https://www.superbakrill.com/blog/everything-you-need-to-know-about-krill
Deutsch, L. (2007). Evaluation of the Effect of Neptune Krill Oil on Chronic Inflammation and Arthritic Symptoms. Journal of the American College of Nutrition, 26(1), 39-48. doi:10.1080/07315724.2007.10719584
Pearson, K. (n.d.). Krill Oil vs Fish Oil: Which Is Better for You? Retrieved June 21, 2020, from https://www.healthline.com/nutrition/krill-oil-vs-fish-oil
Omega, A. (2020, June 14). What is the difference between krill oil and fish oil? Retrieved June 21, 2020, from https://norwayomega.com/blog/what-is-the-difference-between-krill-oil-and-fish-oil/