From a young age, you’ll have been told that fish oil is one of the most important supplements. There is some truth to that — but there’s loads more to learn!
Traditionally, experts would only recommend cod liver oil, but nowadays, there are more options on the market. Knowing which one is best for you can take time and effort.
For example, have you ever taken regular cod liver oil or omega-3, but heard that krill oil is better? Have you heard that it’s more potent and proven to have better results?
If you have, what do you do? Do you try it out or stick with what you know — good old-fashioned fish oil?
We at Love Life Supplements have researched this matter so you can make a more informed decision. Let’s take a look.
Where Regular Fish Oil and Krill Comes From
- Fish Oil: Extracted from oily cold-water, deep ocean-farmed, or wild-caught fish. Types of fish usually include herring, salmon, mackerel, and sardines.
- Krill Oil: Sourced from krill, a miniature crustacean/shrimp-like creature usually found in the clear waters of Antarctica.
In an article by Brad Sly for Breaking Muscle, he explains that:
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"Even though krill contains the antioxidant astaxanthin, which makes up about 0.2% of the oil by weight, rapid decomposition of the krill happens in only two to three hours. Fish oil has a significantly longer life of about 48-72 hours before decomposition and oxidation begin to occur. This allows much more time for processing." |
In other words, krill oil is a fresher and purer option than fish oil. Its quick decomposition means it is processed almost immediately after harvesting, which helps maintain its purity and potency. But let's take a deeper look at the benefits of each before we reach a final decision on what’s better.
Krill Oil
The main selling point for krill oil is that its EPA and DHA are packaged as phospholipids, which the body absorbs more efficiently [1]. Phospholipids are more easily incorporated into your body's cells compared to the triglycerides found in fish oil [2]. Basically, even though krill oil contains less EPA and DHA, your body can use it more effectively.
Krill oil is also more stable because it includes astaxanthin, a powerful antioxidant that protects fragile fats from oxidising [3].
With the high absorption rate of krill oil, fewer capsules are needed to achieve the desired health benefits. While you might need to take 4 to 6 fish oil capsules a day, with krill oil, it’s only 1 to 2 capsules a day for the same effect.
Krill oil is also considered a safer and cleaner product because it is sourced from less contaminated waters [4].
However, a drawback of krill oil is the cost. It’s more expensive to harvest and process krill and that cost is passed on to consumers. A krill oil supplement can even cost double that of fish oils!
Fish Oil
There is a significant amount of research pointing to the benefits of fish oil supplements. This research usually focuses on the important EPA and DHA fatty acids mentioned earlier.
The amount of overall omega-3 fatty acid content within fish oil is typically greater than that derived from krill oil, as the serving size is usually larger. People often choose fish oil over krill oil because it tends to be more cost-effective.
Either way, it’s crucial to choose the highest quality fish oils available. With cheaper alternatives, there is a risk of contamination, rancidity, and oxidation. This risk is lower in krill oil due to the protection from the antioxidant astaxanthin [5].
To help you compare, here’s a quick summary of the key differences between krill oil and fish oil:
|
Source |
Fish Oil |
|
|
EPA/DHA Form |
Phospholipids |
Triglycerides and ethyl esters |
|
Absorption |
High |
Moderate |
|
Antioxidants |
Contains astaxanthin |
Varies, usually none |
|
Serving Size |
1-2 capsules |
4-6 capsules |
|
Purity and Contamination Risk |
Lower risk (cleaner waters) |
Higher risk (depends on source) |
|
Cost |
Higher |
Lower |
|
Shelf Life |
Shorter |
Longer |
It’s also important to know the overall benefits of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in both krill and regular fish oil. They’re crucial for numerous bodily functions.
Detailed Health Benefits of EPA and DHA
Here are some specific health benefits supported by scientific studies:
- Heart Health: Both EPA and DHA have been shown to reduce the risk of heart disease by lowering triglycerides, reducing blood pressure, and preventing plaque buildup in arteries [6].
- Brain Function: DHA is a major structural component of the brain. Adequate levels are linked to improved cognitive function and reduced risk of neurodegenerative diseases like Alzheimer's [7].
- Anti-Inflammatory: EPA helps reduce inflammation, which can alleviate symptoms of conditions like arthritis [8] and inflammatory bowel disease [9].
- Mental Health: Omega-3 fatty acids, particularly EPA, have been found to reduce symptoms of depression and anxiety [10].
So, you know the benefits, but it's also important to consider the sustainability and environmental impact of your supplement choices. Responsible sourcing practices ensure that the benefits to your health do not come at the expense of the environment.
Sustainability and Environmental Impact
When choosing between krill oil and fish oil, consider their environmental impact:
- Krill Oil: Krill are harvested from the pristine waters of Antarctica, and sustainable harvesting practices are crucial to ensure the ecosystem is not disrupted. Look for products certified by organisations like the Marine Stewardship Council (MSC).
- Fish Oil: Overfishing and poor fishing practices can deplete fish populations and damage marine ecosystems. Opt for fish oil products that are sustainably sourced and certified by reputable organisations.
How to Choose High-Quality Supplements
In addition to considering sustainability, it's important to ensure that the supplements you choose are of the highest quality. High-quality supplements provide the most benefit and ensure safety and efficacy.
When selecting krill or fish oil supplements, consider the following guidelines:
- Third-Party Testing: Ensure the product has been tested by an independent laboratory for purity, potency, and safety.
- Source and Purity: Choose products that specify the source of their oil and are free from contaminants like heavy metals, PCBs, and dioxins.
- Formulation: Look for supplements that use the most bioavailable forms of EPA and DHA (phospholipids for krill oil, triglycerides for fish oil).
- Antioxidants: Check if the product includes antioxidants like astaxanthin to prevent oxidation and maintain freshness.
Potential Side Effects and Interactions
Finally, while krill and fish oil are generally safe, there are some potential side effects and interactions to be aware of:
- Digestive Issues: Some people may experience stomach upset, diarrhoea, or fishy burps.
- Blood Thinning: Omega-3s can thin the blood, which may increase the risk of bleeding, especially if you are taking blood-thinning medications.
- Allergic Reactions: Those with seafood allergies should be cautious and consult with a healthcare provider before taking these supplements.
If you experience any signs of an allergic reaction, such as rash, itching, or difficulty breathing, stop using the supplements and seek medical attention.
Final Verdict: Krill Oil is Better
After examining the benefits and drawbacks of both krill oil and fish oil, it's clear that each has its own advantages. However, krill oil is the superior choice for several reasons:
- Better Absorption: The phospholipid form of omega-3s in krill oil is absorbed more efficiently by the body, providing more benefits with fewer capsules.
- Higher Purity: Krill oil is sourced from the clean waters of Antarctica, resulting in lower contamination risks.
- Antioxidant Protection: The presence of astaxanthin in krill oil protects against oxidation and keeps the oil fresh.
- Convenience: Fewer capsules are needed to achieve the same health benefits, making it easier to incorporate into your daily routine.
While krill oil may be more expensive, the higher absorption rate and added benefits make it the better way to invest into your health.
Choose the Best Supplement for You!
If you’re looking for a top-quality krill oil supplement, consider Superba Krill Oil from Love Life Supplements. It offers. It can help support a healthy heart, joints, and brain — ideal for anyone looking to boost their overall health and guard against diseases.
What’s more, the krill used for oil is sustainably fished in the Antarctic and harvested in an environmentally friendly manner by our partners Aker BioMarine. There’s no fishy aftertaste, and it’s UK-produced at a GMP Licensed Facility.
For more information on who we are, check out our other blog pages, sign up for our newsletter, and take our on-site quiz to find the perfect supplement for your needs.
References
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400938/
[3] https://health.clevelandclinic.org/krill-oil-vs-fish-oil
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179167/
[5] https://health.clevelandclinic.org/krill-oil-vs-fish-oil
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7072971/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9240638/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801729/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481805/
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