Healthy oils. Good fats. Many years ago it was oxymorons. Now we know that the natural compounds of some oils and fat-like omega-3 fatty acids and enohatic fats-have more health benefits. You may have heard something hum about Krill Oil or claim it is better than fish oil. Here’s what you need to know.
What is Krill Oil?
Similar to fish oil derived from fish, krill oil is extracted from krill, a shrimp -like crustacean. Krill eats a diet with marine plants containing omega-3 fatty acids, such as algae, making them a source of omega-3s themselves.
“Omega-3 fatty acids can come in different forms, but generally we are most familiar with EPA [eicosapentaenoic acid] and DHA [docosahexaenoic acid]”Says Kasey Hutchinson, RDN, a Montana-based registered dietitian. “Research shows that krill oil is slightly higher in omega-3 fatty acids [compared to fish oil]. “
How much omega-3 do you need per day?
The National Institutes of Health (NIH) says that the appropriate daily intake for omega-3 fatty acids is 1.6 g per day. Day for men and 1.1 g per day. Day for women.
Which is better: krill oil or fish oil?
Omega-3 content
Studies have indicated that supplementing your diet with omega-3s can promote cardiovascular health, common health and skin health. However, it is too early to definitely say whether krill oil is better than fish oil by delivering omega-3s.
Some studies have found that krill oil can increase the level of omega-3s in the blood better than fish oil. Other studies have found no difference between krill oil and fish oil in that regard.
So what are the biggest differences between the two?
EPA and DHA in krill oil are found in phospholipids, which are structurally different than omega-3 fatty acids in fish oil that take the form of triglycerides or ethylesters. (All three are grease -like substances.) Some studies suggest that phospholipids are superior to delivering EPA and DHA. But the data is far from crucial, researchers say.
Antioxidants
Krill oil contains astaxanthin, an antioxidant -like compound that is typically absent in fish oil. This carotenoid (a type of phytonutrient) is what gives salmon its red color, which is why Krill oil capsules are a deep red, while fish oil capsules are more golden-colored.
Nutrition experts advise that we eat lots of fruits and vegetables to get the benefits of carotenoids (including eye health). But there are no studies showing Krill Oil directly offers these benefits.
Cost
Krill oil is also more expensive than fish oil, partly because of how it is made. “Krill oil is more environmentally sustainable than most fish oil,” says Hutchinson. “This is an important consideration for our current day and age when our sea temperature rises, and oceans are overlooked and contaminated.”
What are the potential side effects of taking krill oil supplements?
- As with fish oil, you can experience fishy little burps while taking krill oil. Certain formulations claim to eliminate it.
- Some people may also experience gastrointestinal disturbance, such as sour reflux or diarrhea when taking fish oil due to its high fat content.
- Krill oil can cause reactions in people who are allergic to seafood or seafood.
As always, talk to your doctor before you begin a new supplement.