A tiny, translucent marine creature seems to be set on stealing the crown from fish oil as the king of omega-3 fatty acids. Krill oil is rapidly gaining popularity as a dietary supplement, a trend due to its purported health benefits. The krill oil industry is projected to reach 1.48 billion by 2031, with North America seeing the highest rate of growth.
The oil is abundant in omega-3s and potent antioxidants, making it a legitimate competitor to fish oil. But does everyone benefit from taking a krill oil supplement? Is it time to swap out your fish oil capsules for the up-and-coming crustacean?
Before incorporating krill oil into your daily routine, it’s important to understand what it is, its purported advantages and drawbacks, and the current scientific research surrounding its use as a supplement.
What Is Krill Oil?
Krill oil comes from Antarctic krill, a crustacean resembling a small shrimp with a semi-transparent, elongated body. Krill plays an important part in our oceans’ ecosystem, serving as a food source for many larger animals, including whales, seals, penguins, and fish.Story continues below advertisement
Extracting krill oil involves separating the oil from the krill and then refining it into a final product, usually in a capsule supplement or liquid form. The oil has a dark red color due to the presence of astaxanthin, an antioxidant and a type of carotenoid that is also responsible for shrimp’s pinky hue. Krill oil is also used in aquaculture and animal feed.
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7 Potential Health Benefits of Krill Oil
Research supports krill oil as having several potential health benefits, including:1. Source of Healthy Fats
“The main reason people take krill oil is for the omega-3s,” Dr. Zev Schulhof, an oral and maxillofacial surgeon and attending surgeon at Mount Sinai Hospital in New York City, told The Epoch Times in an email.Krill oil is abundant in polyunsaturated omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), beneficial for heart health, brain function, and reducing inflammation in the body.
2. Promotes Heart Health
Research suggests that krill oil may help lower cholesterol levels, support cardiovascular health, and increase levels of HDL, or “good,” cholesterol. In 2022, JAMA published a study that found that 12 weeks of krill oil supplementation can lower triglyceride levels.
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Elevated triglyceride levels have been linked to a higher risk of atherosclerotic cardiovascular disease, the leading cause of death in the United States for more than a century.
3. Promotes Joint Health
The anti-inflammatory properties of omega-3 fatty acids in krill oil may help reduce joint pain and stiffness in conditions such as arthritis.In 2022, a study published in the American Journal of Clinical Nutrition found that krill oil improved knee pain in adults with osteoarthritis. Research published in 2016 in PLoS One found that it can also relieve complaints about joint pain in adults with mild knee pain. However, the extent of krill oil’s ability to improve joint health remains unclear—a clinical trial published in JAMA in 2024 determined that krill oil was not helpful for those with knee osteoarthritis who were experiencing significant pain.
4. Supports Brain Function
Omega-3 fatty acids are essential for brain health and may support cognitive function and mood regulation. They help inhibit neuronal cell death, lower inflammation, and affect brain functions.The United States military considered incorporating krill oil into troops’ diets due to its cognitive and mental health benefits.
5. Supports Skin Health
Krill and other fish oil consumption may contribute to healthy skin due to its omega-3 content and antioxidant properties. Research suggests DHA and EPA aid in treating atopic dermatitis.6. Source of Antioxidants
Krill oil is rich in the antioxidant astaxanthin, which may help protect cells from damage caused by free radicals.A review published in 2020 in the International Journal of Molecular Medicine found that astaxanthin may also prevent the progression of cardiovascular diseases, as well as be used as an additional treatment for heart disease, due to its antioxidant and anti-inflammatory effects.
7. Fights Inflammation
A study published in Digestive and Liver Disease in 2016 found that krill oil may reduce inflammation in the intestines. The researchers noted that krill oil supports the intestinal barrier and healing of the intestinal lining during inflammation. It also helps to regulate bacterial growth, making krill oil a possible means to mitigate gut inflammation. Research also links omega-3 fatty acids to reducing inflammation in general.Krill Oil Versus Fish Oil Supplements
Krill is extracted solely from krill, whereas fish oil comes from the tissues or liver of various fatty fish, including salmon, mackerel, and sardines. Krill oil supplements are often touted as an alternative to fish oil, and some people believe krill oil is superior.Story continues below advertisement
“Fish oil has long been the popular supplement for omega-3s, but recently researchers have discovered that krill oil is an even better supplement for this,” Shulhof said.
There is research supporting that the omega-3s in krill oil are more easily absorbed than the omega-3s in fish oil.
A review of 14 studies found that the DHA and EPA in krill oil seemed to be more easily incorporated by the body than in fish oil, though the authors noted more human studies are needed before drawing a conclusion.
In krill oil, the omega-3s are bound to phospholipids, as opposed to being bound to triglycerides in fish oil. This structural difference is thought to affect the body’s rate of absorption in krill oil’s favor.
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There is also evidence that krill and fish oil are equally as effective in raising omega-3 levels in the blood.
A 2015 randomized controlled trial published in Lipids in Health and Disease saw no significant differences in DHA and EPA levels after four weeks of a matched dose of fish oil and krill oil.
Both fish oil and krill oil are excellent sources of healthy fats. More research is needed to determine whether or not krill oil is the more bioavailable form of the two. Fish oil is usually more cost-effective and widely available than krill oil, and there is more existing research on its benefits.
Potential Risks of Taking Krill Oil Supplements
Before opting for a bottle of krill oil, there are some potential downsides to be aware of. Possible risks may include:Allergic Reactions:
Though unlikely, people with shellfish allergies might experience allergic reactions to krill oil and may choose to avoid it until more information becomes available.Digestive Issues
Some people may experience digestive disturbances such as gas and diarrhea when taking krill oil supplements, as well as fish oil supplements in general.Blood Thinning
Krill oil contains omega-3 fatty acids, which can have a blood-thinning effect. Individuals taking blood thinners or with bleeding disorders should consult a doctor before taking krill oil supplements.“One of the biggest potential risks with krill oil however is that it can impact blood clotting, so it can negatively interact with blood-thinning medications,” Schulhof said.
Environmental Considerations
Krill oil is often marketed as more sustainable than fish oil, but there are some concerns about the overfishing of krill harvesting and its potential impact on the food chain.Story continues below advertisement
Because krill is the primary food source for many marine animals, including whales, seals, and penguins, overfishing could disrupt the balance of the ecosystem. This could lead to possible adverse effects on various species that depend on krill for sustenance.
The uptick in demand for krill oil supplements may threaten recovering whale populations as they consume the crustaceans more than previously believed. A 2021 study published in Nature found that past research underestimated krill consumption by baleen whales at least threefold.
If you are concerned about the potential environmental impact of krill oil production, you can select ethically and sustainably sourced products.
With the jury still out on whether or not krill oil is more easily absorbed by the body than other omega-3 oil supplements, for now, it seemingly offers comparable benefits to fish oil but at a higher price point.
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