Krill oil vs fish oil – Fish oil, extracted from fatty fish such as mackerel, anchovies, and salmon, is widely recognized as one of the most popular dietary supplements globally. The primary sources of its health advantages are omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These compounds have demonstrated various benefits, including improving heart and brain health.
Recently, a supplement called krill oil has emerged as another option rich in DHA and EPA. Some even argue that krill oil surpasses fish oil in terms of its benefits.
This article explores the distinctions between krill oil and fish oil while assessing the available evidence to determine which option is more advantageous for one’s health.
What Is Krill Oil?
While fish oil is a well-known supplement to many, there is relatively less awareness regarding krill oil supplements. Krill oil is sourced from small crustaceans known as Antarctic krill, which serve as a vital part of the diet of various animals, including whales, penguins, seals, and birds.
Like fish oil, krill oil contains significant amounts of EPA and DHA, the two primary omega-3 fatty acids responsible for its health benefits. However, there is a structural difference between the fatty acids in krill oil and fish oil, which may affect how the body utilizes them. Additionally, the appearance of krill oil differs from fish oil as it possesses a reddish colour attributed to the presence of a natural antioxidant called astaxanthin.
Benefits of Krill Oil
Better Absorption
While both fish oil and krill oil are excellent sources of DHA and EPA, certain studies indicate that the body may have a higher absorption and utilization rate for the fatty acids found in krill oil than fish oil.
In fish oil, the fatty acids exist as triglycerides, whereas in krill oil, a significant portion is present as phospholipids. Many experts believe phospholipids enhance the effectiveness and absorption of fatty acids.
A study was conducted where participants were given either fish oil or krill oil, and the levels of fatty acids in their blood were measured over a few days. The results showed that over 72 hours, individuals who took krill oil had higher concentrations of DHA and EPA in their blood, indicating better absorption than those who consumed fish oil.
Another study compared the effects of fish oil and a slightly lower dose of krill oil on participants. Surprisingly, both treatments resulted in similar increases in EPA and DHA blood levels, despite the lower dose of krill oil.
However, it is important to note that several experts who have reviewed the available literature have concluded that there is insufficient evidence to definitively establish that krill oil is absorbed or utilized more effectively than fish oil.
More Antioxidant Quantity
Antioxidants are crucial in safeguarding the body against oxidative stress and cell damage caused by free radicals. Unlike most fish oils, krill oil contains a specific antioxidant known as astaxanthin.
Some assert that astaxanthin in krill oil shields it from oxidation and prevents it from becoming rancid when stored. However, there is no conclusive research to validate this assertion.
Nevertheless, studies have indicated that astaxanthin possesses anti-inflammatory and antioxidant properties that may offer certain cardiovascular benefits. For instance, one study demonstrated that isolated astaxanthin reduced triglyceride levels and increased “good” HDL cholesterol levels in individuals with slightly elevated blood lipids.
It is important to note that the doses of astaxanthin administered in this study were significantly higher than what is typically found in krill oil supplements. Thus, whether smaller amounts of astaxanthin would produce the same positive effects remains unclear.
Better For Heart Health
Fish oil is renowned for its positive impact on heart health, but several studies have indicated that krill oil may offer similar and potentially greater benefits.
In a specific study, individuals with high blood cholesterol were given either fish oil, krill oil, or a placebo daily for three months. The dosage administered varied according to the participant’s body weight.
The findings revealed that fish oil and krill oil improved various risk factors associated with heart disease. However, the study also highlighted that krill oil exhibited superior efficacy to fish oil in reducing blood sugar levels, triglycerides, and “bad” LDL cholesterol.
Interestingly, despite being administered at lower doses, krill oil outperformed fish oil’s effectiveness.
It is important to note that this study is just one piece of the puzzle, and further research is necessary to comprehensively compare the effects of krill oil vs fish oil on heart health.
Krill Oil vs Fish Oil
Fish Oil Is Cheaper
A potential fish oil benefit compared to krill oil is its affordability and broader availability.
While krill oil may offer similar or even more significant health benefits than fish oil, it tends to be considerably more expensive. This increased cost is primarily due to the expensive processing and harvesting methods of obtaining krill oil, making it up to 10 times pricier than fish oil.
Moreover, fish oil presents a more budget-friendly option and tends to be more accessible. Depending on your location and the stores you frequent, you may encounter difficulties in finding krill oil supplements, with a smaller selection compared to fish oil.
Krill Oil vs Fish Oil : Which One To Take
In general, both supplements serve as excellent sources of omega-3 fatty acids and have scientific evidence supporting their respective health benefits.
Limited evidence suggests that krill oil might be more effective than fish oil in improving certain risk factors associated with heart disease. However, it is crucial to acknowledge that the research in this area is still quite limited, and no additional studies have conclusively determined the superiority of one over the other.
Considering the significant price difference and the scarcity of evidence favouring one supplement over the other, it may be most prudent to opt for fish oil supplementation.
Nevertheless, you might consider taking krill oil if you have the financial means and wish to align with the limited research indicating better absorption and potentially more excellent heart health benefits.
It is important to note that fish oil vs krill oil can impact blood clotting. Therefore, if you are taking blood-thinning medications, you must consult your healthcare provider before taking either of these supplements.
Furthermore, individuals with a history of fish or shellfish allergies should consult their healthcare provider before incorporating these supplements into their routine.
Conclusion
In conclusion, both fish oil vs krill oil are valuable sources of omega-3 fatty acids and offer potential health benefits. While some limited research suggests that krill oil may have advantages in improving certain risk factors for heart disease, the overall evidence is still limited, and no definitive conclusions can be drawn regarding the superiority of one over the other.
Considering the substantial price difference and the scarcity of research supporting one as superior, it may be more reasonable to opt for fish oil as a more accessible and cost-effective option. However, individuals with the financial means and an interest in the limited research favouring krill oil may choose to explore its potential benefits.
It is important to emphasize that before incorporating either supplement into your routine, it is crucial to consult with a healthcare provider, especially if you are taking blood-thinning medications, have a blood disorder, or have a history of fish or shellfish allergies. Your healthcare provider can provide personalized guidance based on your specific health circumstances.
Maintaining a balanced and nutritious diet, including various omega-3 sources such as fatty fish, can also contribute to meeting your nutritional needs.
