Krill Oil vs Fish Oil: Unravelling the Truth
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 30, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 30, 2024Table of Contents
Welcome! We are about to dig deep into Health sciences. Let’s clear up some ideas about Krill Oil and Fish Oil, shall we? Here, we are giving you key facts about these two main Omega-3 fatty acid sources. We will closely look at how they are the same and different.
You are in for a total round-up. We’ll talk about where these oils come from, how they’re made, their good points, possible side effects, cost and whether you can easily get them. Our focus will be on hard science. That’s about how Omega-3 absorbed from Krill and Fish oil impacts our health. So, stick with us till the end. Together, we’ll figure out what’s best for you.
Ready to dive into the world of key fats that our body can’t make?
Sitting at the core of cell functions, Omega-3 fatty acids are a must for top-notch health. Did you know they help lower swelling, prevent heart diseases, aid brain growth and working, and check immune responses? Yes, without them, we could face health issues!
Now, where do we find Omega-3 Fatty Acids? Mostly in fatty fish like salmon and mackerel, sardines. Of course, in Fish oil and Krill oil. But, there are plant sources too. Like Chia Seeds, flax seeds, hemp seeds, and walnuts.
Let’s go deeper and learn more about both the oils.
Fish Oil comes from the tissues of oily fish. Thanks to its rich Omega-3 fatty acid content, it’s one of the most used dietary supplements worldwide.
Fish Oil comes mainly from cold-water, fatty fish like salmon, herring, mackerel and sardines. These fish are processed, then the oil is taken out, cleansed and put into supplements.
Fish Oil holds two main types of Omega-3 fatty acids – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are linked with many health pluses, particularly about heart and brain health.
The amount of EPA and DHA changes in Fish Oil products. On average, you can find around 300-600 mg of EPA and DHA put together per gram of Fish Oil. This depends on how much is there in the product.
Krill Oil is taken out from Antarctic krill. Krill are tiny shrimp-like creatures. They are a large part of the ocean’s small floating animals’ biomass.
Krill Oil is directly picked up from its natural space in the fresh waters of Antarctica. Once the krill is caught, it is processed right on the ship to keep it fresh before further extracting it.
Krill Oil also carries Omega-3 fatty acids EPA and DHA, just like fish Oil. But here’s how it’s different. It has these fatty acids attached to phospholipids, not triglycerides.
Like fish oil, Krill Oil also houses both EPA and DHA. But here, each gram of Krill Oil holds about 120–160 mg of EPA and DHA together.
| Fish Oil | Krill Oil | |
|---|---|---|
| From | Fatty Fish | Antarctic Krill |
| Making | Fish processing | Harvested on the Vessel |
| Got Omega-3 EPA & DHA | Yes | Yes |
| Exists in which form | Triglycerides | Phospholipids |
| EPA & DHA per gm | 300-600 mg | 120-160 mg |
Based on my understanding, krill oil may have significant benefits in reducing dysmenorrhea (menstrual pain) and emotional symptoms associated with premenstrual syndrome (PMS). In fact, in studies, it may be more effective than fish oil in managing the complete range of premenstrual symptoms.
Dr. Smita barode, BAMS
Did you know?
Knowing what Fish and Krill oil are, let’s compare how our bodies pick them up. And also, their antioxidant content.
Fish oil contains omega-3 fatty acids in the form of triglycerides, while krill oil provides omega-3s in the form of phospholipids. Research suggests that the phospholipid form in krill oil may enhance the absorption of omega-3s compared to fish oil. Additionally, krill oil contains astaxanthin, a potent antioxidant not present in fish oil.
Our body picks up Omega-3 fatty acids in the small gut. Most omega-3 fatty acids in Fish oil exist as Triglycerides. But in Krill oil, they are mainly Phospholipids.
Some studies think that as Omega-3s in Krill Oil are linked to phospholipids, our bodies may absorb them better. This could mean that you would need less Krill Oil to get the same amount of Omega-3s as Fish Oil.
Antioxidants are things that help keep your body safe against free radicals. They are harmful bits that can damage cells.
When there are more free radicals than our body can manage, it undergoes oxidative stress. Here’s when antioxidants lend a hand. They balance these free radicals, lowering oxidative stress and possible damage to cells.
Krill Oil wins over Fish Oil when it comes to antioxidant content. Besides Omega-3 fatty acids, it holds a powerful antioxidant called Astaxanthin. This is not found in Fish Oil. It gives Krill Oil its reddy color.
| Fish Oil | Krill Oil | |
|---|---|---|
| Pick Up Rate | Good | Better |
| Antioxidant Content | Good | Excellent |
| Got Astaxanthin | No | Yes |
I came across a study that examined the effects of krill oil consumption in adults with mild to moderate knee osteoarthritis (OA). The findings revealed that krill oil may result in modest improvements in knee pain, stiffness, and physical function among the participants. This suggests that incorporating krill oil into the diet may offer some benefits for individuals with knee OA.
Dr. Rajeev Singh, BAMS
Now let’s throw some light on the potential health ups and downs linked with Fish and Krill oil.
Both fish oil and krill oil have shown positive effects on heart health. They are rich sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which can help reduce inflammation and lower triglyceride levels, promoting cardiovascular health.
Did you know research hints Omega-3 fatty acids may help reduce inflammation and may help reduce swelling, lower blood pressure a bit, cut blood clotting, bring down stroke and heart failure risk, and reduce odd heartbeats?
The studies comparing the impact of Fish Oil and Krill Oil on heart health are few. A couple suggest that Krill Oil may be better due to its possible better absorption and its plus point of extra antioxidant content.
They are rich sources of omega-3 fatty acids, particularly DHA (docosahexaenoic acid), which is a critical component of brain cell membranes and essential for cognitive function. Studies suggest that omega-3s from both sources may support brain health, promoting better memory, focus, and overall cognitive performance.
Omega-3 fatty acids can help lower swelling, a main feature in joint diseases like arthritis. A few studies suggest that Omega-3 use can ease Rheumatoid arthritis symptoms.
DHA, a kind of Omega-3, is a key structural part of your eyes’ retinas. Lack of DHA could lead to sight issues. Studies suggest that regular consumption of omega-3 fatty acids from both fish and krill oil may help reduce the risk of age-related macular degeneration (AMD) and support overall eye health.
Even with plenty of health perks, Fish and Krill oil carry possible risks and side effects. Let’s not ignore these. Common side effects take in bad breath, heartburn, feeling sick, upset tummy, and a fishy taste. Some people also experience loose bowels and nosebleeds. Your doctor or healthcare provider may prescribe tablets like antacids or anti-diarrhoeal to manage these side effects.
Common side effects take in bad breath, heartburn, feeling sick, upset tummy, and a fishy tasteSome people also experience loose bowels and nosebleeds. Speak to your doctor and discontinue the use of this oil in case of any side effects.
We often hear Krill Oil has lesser or no side effects than Fish Oil, mainly with no fishy taste as there’s no fish in it. But everyone’s body reacts differently. And we need more studies to back up these claims.
| Fish Oil | Krill Oil | |
|---|---|---|
| Heart Health Plus | Good | Better |
| Brain Health | Good | Good |
| Joint Health | Good | Good |
| Downsides & Side Effects | Moderate | Moderate |
I want to highlight that while fish oil and krill oil offer several benefits, it’s important to be cautious if you are taking blood thinners. They have blood-thinning effects, which may potentially interact with the medications you are already taking. Therefore, I highly recommend consulting with your doctor before adding them to your routine.
Dr. Siddharth Gupta, MD
When picking between Fish and Krill Oil, their cost and how easy it is to get them also matters.
Fish Oil is generally much cheaper than Krill Oil. Krill Oil’s high cost is due to the pricey method of catching and processing Krill.
Fish Oil is very easy to get hold of. It’s available in several forms across supplement stores and online shopping platforms. But Krill Oil, though one can easily buy it online, may not be easy to find at physical stores.
| Fish Oil | Krill Oil | |
|---|---|---|
| Price | Low | High |
| Easy to Get | High | Medium |
So, we delved deep into Fish Oil and Krill Oil. We uncovered some things worth noting about how they differ in terms of where they come from, make-up, antioxidant content, effect on heart health, price and how easy it is to get them.
How to pick between Fish Oil and Krill Oil in the end? Well, it comes down to what you prefer, what you can afford, and why you want to use them. If you’re looking for something low-cost and well-studied, Fish Oil could be your pick. But if you like strong antioxidant content and possibly better absorption, think of Krill Oil as a good option. Always have a chat with your healthcare provider before beginning any supplement use.
Here are some questions that people often ask about Fish and Krill oil:
Krill Oil may have an edge over Fish Oil given its better pick up and antioxidant content. But we need more studies to back up these advantages. Both are good sources of must-have Omega-3 fatty acids.
The health pluses of Krill Oil may be same or even better than those of fish oil. That’s because it may be picked up more easily. Plus, it holds strong antioxidants not found in fish oil. But these potential pluses need more proof.
People with seafood allergies should avoid krill oil. Also, people taking blood-thinning tablets should use it carefully. It could thin the blood even more. Always have a word with a healthcare provider before starting a new supplement.
Taking both may not give extra benefits. Picking one type of supplement based on personal need, the price you can pay, and what you like is advisable. It would be wise to chat this over with your healthcare provider. You can then make the best choice.
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