Krill Oil: What It Is and 12 Evidence-Based Health Benefits
Krill oil is a supplement rich in omega-3 fatty acids EPA and DHA, sourced from tiny shrimp-like crustaceans. What sets it apart is how these omega-3s are structured – they’re bound to phospholipids, which means your body can absorb them more efficiently compared to the triglyceride form found in standard fish oil.
The main advantages of krill oil include supporting metabolic health, reducing inflammation, promoting cardiovascular and cognitive function, and improving joint comfort. Naturally containing astaxanthin, a powerful antioxidant that gives it a distinctive red colour, krill oil offers additional protective benefits for your health.
What Exactly Is Krill Oil?
Krill are small, red crustaceans resembling miniature lobsters that inhabit oceans worldwide. Quality krill oil supplements should be sourced from Antarctic krill (Euphausia superba) and, like fish oil, provide abundant omega-3 fatty acids DHA and EPA.
The crucial difference lies in the structure. Krill oil delivers omega-3s in phospholipid form, which integrates more readily into your cells compared to the triglyceride or ethyl ester forms found in fish oil. It also naturally contains choline and astaxanthin – a remarkable antioxidant responsible for krill oil’s ruby-red hue and numerous health advantages.
The phospholipid-bound omega-3s in krill oil are easily incorporated into cell membranes, supporting cellular health throughout your body. According to USP (United States Pharmacopeia) standards, krill oil should contain 30-59% phospholipids, at least 10% EPA, 5% DHA (primarily in phospholipid form), and 0.005% astaxanthin. Among available options, Superba® krill oil stands out for its high phospholipid concentration and extensive research backing.
Omega-3 & Fatty Acids
Antarctic Krill Oil – Premium Omega-3 Phospholipid Complex
RIMFROST Antarctic krill oil delivers 267mg omega-3 per serving as phospholipids for superior absorption. Includes EPA, DHA and natural astaxanthin. Supports brain, heart, liver, eye, muscle and bone health. FOS and MSC certified. UK-made. No aftertaste.
12 Primary Health Benefits of Krill Oil
The unique combination of phospholipid-bound omega-3s and the potent antioxidant astaxanthin has been shown in research to provide a broad spectrum of health benefits.
1. Supports Metabolic Health
Krill oil promotes overall metabolism, including energy production, blood sugar regulation, and cholesterol management, thanks to its high content of omega-3s, phospholipids, and the antioxidant astaxanthin.
2. Enhances Mitochondrial Function and Energy Production
The omega-3s in krill oil are essential for your mitochondria – the power stations of your cells. They help efficiently burn fat for energy and boost ATP production, your body’s primary energy molecule.
3. Promotes Liver Health
A healthy liver plays a central role in metabolism. Krill oil supports liver function by helping reduce fat accumulation in the liver, which in turn helps prevent issues such as insulin resistance.
4. Improves Lipid Metabolism and Reduces Triglycerides
Krill oil is remarkably effective at regulating blood lipid levels. Research demonstrates it can lower triglyceride levels by up to 26% whilst supporting healthy HDL (good) cholesterol levels.
5. Reduces Inflammation and Oxidative Stress
With its powerful omega-3s and astaxanthin content, krill oil has significant effects on reducing inflammation. Studies have shown it can decrease C-reactive protein (CRP) levels – a key inflammation marker – by nearly 20%.
6. Promotes Muscle Health and Function
Krill oil helps combat muscle loss that naturally occurs with getting older. One study involving adults over 65 found it significantly improved knee strength, grip strength, and muscle thickness.
7. Supports Joint Health
For individuals experiencing mild to moderate joint concerns, krill oil can provide meaningful relief. Clinical trials have demonstrated it helps reduce joint discomfort and supports the cartilage that cushions your joints.
8. Supports Mood and Cognitive Function
Omega-3s EPA and DHA are crucial building blocks of brain cell membranes, supporting memory, focus, and emotional wellbeing. The antioxidant astaxanthin provides an additional layer of protection for brain cells.
9. Reduces PMS Symptoms and Menstrual Discomfort
Clinical research has shown krill oil may help ease premenstrual syndrome (PMS) symptoms, particularly by reducing mood fluctuations, irritability, and menstrual cramping.
10. Improves Skin Health
Krill oil works from within to support your skin. Human studies have demonstrated it improves skin barrier function, hydration, and elasticity.
11. Addresses Dry Eyes
Krill oil proves highly effective for relieving dry eye symptoms. Research has shown it may be even more effective than fish oil at improving tear quality and reducing redness and irritation.
12. Supports Immune Function
The omega-3s in krill oil are vital for maintaining a healthy immune system. Supplementation has been proven to enhance the activity of key immune cells, such as natural killer (NK) cells.
Krill Oil vs Fish Oil: Understanding the Difference
Whilst both krill oil and fish oil are excellent sources of omega-3 EPA and DHA, they have a key structural difference that affects how your body uses them.
Omega-3s in krill oil are bound to phospholipids, which integrate more easily into cells. In contrast, fish oil omega-3s exist in triglyceride form. This superior absorption is why krill oil may be more effective, even though fish oil supplements often contain higher concentrations of omega-3s.
Quick Comparison: Krill Oil vs Fish Oil
| Feature | Krill Oil | Fish Oil |
|---|---|---|
| Omega-3 Form | Phospholipid | Triglyceride |
| Absorption | More efficient | Good |
| Antioxidant | Contains astaxanthin | None |
| Omega Concentration | Lower | Higher |
| Research Volume | ~40 studies | >1200 studies |
A Deeper Look: The Omega-3 Index
The most accurate way to measure omega-3 effectiveness is the Omega-3 Index, which represents the percentage of EPA and DHA in red blood cells. A level above 8% is considered optimal for health benefits.
Because krill oil absorbs better, research suggests you may need a lower daily dose to achieve this target. One study found people needed 820mg of EPA+DHA daily from krill oil compared to 1,220mg from fish oil to reach the 8% mark. This highlights the efficiency of krill oil’s phospholipid form. However, whilst the phospholipid form allows for better absorption, the overall omega-3 content in krill oil is approximately 80% lower than in fish oil.
Potential Side Effects of Krill Oil
There have been no reports of significant side effects from krill oil use. Many doctors caution patients taking blood-thinning medications such as warfarin (Coumadin) against taking krill or fish oil due to perceived increased bleeding risk. However, a 2016 study found that neither krill nor fish oil increased bleeding risk when taken with warfarin under proper monitoring. If you’re taking blood-thinning medications or platelet inhibitors, consult your doctor before adding it to your routine to ensure appropriate monitoring.
Recommended Dosage
The typical dose of krill oil ranges from 1,000 to 4,000mg daily. As mentioned above, health benefits generally correlate with increasing the Omega-3 Index, with a target of 8%. The dosage of EPA+DHA from krill oil to achieve this level exceeds 800mg daily. Since many krill oil products contain 20-24% EPA+DHA, the total krill oil dosage for maximum benefit would be approximately 3,500-4,000mg per day.
You’ll find some manufacturers combine krill oil with additional astaxanthin, whilst others add fish oil to boost EPA+DHA content for enhanced health benefits.
Top Krill Oil Supplements Available in the UK
Final Thoughts
Krill oil offers numerous health benefits, and many health-conscious individuals choose it as an alternative to fish oil omega-3 supplements. Whilst omega-3s are better absorbed from krill oil compared to fish oil, the concentration of omega-3s in krill oil supplements is lower. To achieve desired health benefits, it’s advisable to determine and monitor your Omega-3 Index, especially if you don’t regularly consume salmon, sardines, mackerel, herring, and other fish rich in EPA and DHA.
