Krill oil is a supplement that is quickly becoming popular as a fish oil substitute. It’s manufactured from krill, a little crustacean that whales, penguins, and other sea creatures consume. It contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – two omega-3 fats found solely in marine sources, similar to fish oil. They play a key role in the body and have been connected to a number of health benefits such as brain health improvement, alleviation of mental disorders, promotion of vision, and prevention of heart diseases and cancer.
If you don’t take the necessary eight ounces of seafood each week, it’s a good idea to take an EPA and DHA supplement. Although further research is required, the best krill oil is occasionally touted as being better than fish oil. Regardless, there are many health benefits of krill oil.
Krill Oil Benefits
Here are some of the health benefits of krill oil that you should know:
1. Providing Healthy Fats
The omega-3 fats EPA and DHA are found in both krill oil and fish oil. However, because most omega-3 fats in fish oil are held as triglycerides, some analysis shows that the fats present in krill oil may be easier for a person to utilize than those found in fish oil.
A major part of the omega-3 fats in krill oil, on the other hand, is contained in the form of phospholipids, which may be easier to absorb in the blood. A few studies revealed that krill oil was more efficient than fish oil at boosting omega-3 levels. The researchers speculated that the difference in omega-3 fat types could be the reason. Another study compared the quantities of EPA and DHA in krill oil and fish oil and discovered that both were equally efficient at raising omega-3 levels in the blood.
More research is required to see if krill oil is a more powerful and bioavailable source of omega-3 fatty acids than fish oil.
2. Helping Fight Inflammation
Omega-3 krill oil benefits have been demonstrated to play a vital role in the body’s anti-inflammatory processes. In fact, because it tends to be easier for the body to use, krill oil maybe even more helpful in combating inflammation than other marine omega-3 sources.
A few researchers have started to look at the krill oil benefits for inflammation in particular. When harmful bacteria were added to human intestinal cells in a test tube, the synthesis of inflammation-causing chemicals was inhibited.
In a trial of 25 persons with mildly elevated blood fat levels, consuming 1,000 mg of krill oil daily improved an inflammation marker even more efficiently than taking 2,000 mg of pure omega-3s every day. Furthermore, a study of 90 persons with chronic inflammation indicated that consuming 300 mg of krill oil daily for one month reduced an inflammatory marker by up to 30%.
Despite the fact that there is very limited research on krill oil use and inflammation, they have shown promising effects.
3. Reducing Arthritis and Joint Pain
Because krill oil appears to lower inflammation, it may help alleviate arthritis symptoms and joint pain – two major results of inflammation. Modest but well-designed research of 50 adults with minor knee pain indicated that consuming krill oil for 30 days reduced discomfort while sleeping and standing substantially. Their range of motion was also improved).
Furthermore, researchers analyzed the krill oil benefits on arthritis in rats. When they were given krill oil, their arthritis scores improved – they had less edema and lesser inflammatory cells in their joints.
While further research is needed to back up these findings, krill oil appears to offer a lot of promise as a remedy for arthritis and joint pain.
4. Helping Improve Heart Health
DHA and EPA, in particular, are regarded as heart-healthy omega-3 fats. Fish oil has been demonstrated to improve blood lipid levels and krill oil looks to be equally effective. It has been demonstrated in studies to be especially helpful at lowering triglycerides and other blood fats.
The health benefits of krill oil and pure omega-3s on cholesterol and triglyceride levels were examined in one study.
Only krill oil increased the “good” cholesterol known as high-density lipoprotein (HDL). Even while the dosage was substantially smaller, it was also more successful at lowering an inflammatory marker. Pure omega-3s, on the other hand, were more successful at reducing triglycerides.
Krill oil is efficient at lowering “bad” LDL cholesterol and triglycerides, and may also improve “good” HDL cholesterol, according to a recent evaluation of seven studies. Another study compared krill oil to olive oil and discovered that krill oil enhanced insulin resistance and blood vessel lining function substantially more than olive oil. To learn more about how krill oil influences the risk of heart disease, more long-term research is needed. However, based on recent findings, it appears to be useful in reducing certain identified risk factors.
5. Helping Manage PMS Symptoms
In general, omega-3 fats may help in the reduction of pain and inflammation. Taking omega-3 or fish oil supplements has been shown in several studies to help reduce period pain and signs of premenstrual syndrome (PMS). In some cases, it has worked effectively enough to reduce the usage of painkillers
Krill oil, which has the same types of omega-3 fats as fish oil, appears to be equally as helpful. In one study, the health benefits of krill oil and fish oil for women with PMS were examined. While both supplements improved symptoms significantly, women who used krill oil used much fewer pain meds than women who used fish oil, according to the report.
This research reveals that krill oil may be as helpful as other omega-3 fat sources in alleviating PMS symptoms.
6. It’s Easy to Adopt
Taking krill oil is a quick and easy way to boost your EPA and DHA levels. It’s readily available – you can get it from most pharmacies or order it online. Because the capsules are smaller than those used in fish oil supplements, they may induce less belching or a foul aftertaste.
Because krill are abundant and grow quickly, krill oil is often thought to be a more sustainable option than fish oil. It also has astaxanthin, unlike fish oil.
Regrettably, it also comes at a substantially higher cost.
Krill Oil Side Effects, Dosage, and Precautions
DHA and EPA together should be consumed in amounts of 250–500 mg per day, according to most health organizations. However, further research is needed before an appropriate krill oil dosage can be recommended. Be careful to follow the packaging directions or talk to your doctor about it. It is not advised to consume more than 5,000 mg of EPA and DHA per day, whether through food or supplements.
Finally, certain people should not take krill oil without first visiting their doctor. This includes people who are on blood thinners, planning for surgery and expectant mothers. This is because excessive quantities of omega-3 fats can have an anti-clotting effect, though recent findings suggest that this isn’t hazardous. There hasn’t been any research done on the safety of krill oil during pregnancy or breastfeeding.
Also, if you have a shellfish allergy, you should avoid consuming krill oil.
Conclusion
Krill oil is quickly establishing itself as a viable alternative to fish oil. It could have distinct advantages such as lower dosage, antioxidants, and sustainable origin. The krill oil side effects are also fewer. Whether it genuinely has superior features to fish oil is a claim that needs to be studied more deeply. Moreover, further research is needed to determine its health effects and optimal dosage.
However, the research so far indicates that krill oil is a good source of omega-3 fats with a number of scientifically proven benefits.
Medically Reviewed by Dr. Aarti Nehra
