Krill Oil Benefits and Contraindications Krill oil is derived from Antarctic krill, small shrimp-like crustaceans that live in waters off the Antarctic Peninsula and serve as a food source for various fish, birds, and whales.
In the production process, the krill is ground up and its lipids are extracted using acetone or alcohol as a solvent, depending on the manufacturer, which is then evaporated. (More on this in the supplements section below.)
The resulting oil is rich in the same types of omega-3s as fish oil, EPA and DHA. In addition to these healthy fats, it contains some other promising nutritional benefits. Because krill feed primarily on phytoplankton, which is rich in the carotenoid antioxidant astaxanthin, krill oil also contains this antioxidant.
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Krill oil vs fish oil
Let’s start with the obvious. Krill oil is obtained from krill, while fish oil is usually obtained from a combination of fish such as anchovies, herring, sardines, salmon, and mackerel. They also look different. Unlike fish oil, krill oil is reddish in color due to the presence of astaxanthin. This antioxidant has been shown to cross the blood-brain barrier, and emerging research suggests it has powerful neuroprotective effects and skin benefits.
Both krill oil and fish oil contain the fatty acids EPA and DHA, but fish oil has a higher concentration than krill oil (for example, a 1,000 mg dose of this fish oil contains 180 mg of EPA and 120 mg of DHA, while a 1,000 mg dose of this krill oil contains 128 mg of EPA and 60 mg of DHA). But because of the difference in the way the fatty acids in krill oil are structured, your body may be able to absorb them more easily.
Specifically, most of the Omega 3 in krill oil they are bound to phospholipids, while the omega-3s in fish oil are bound to triglycerides. Phospholipids can be more easily absorbed because our cell walls are also made of phospholipids.
The answer to the question “Is krill oil more bioavailable than fish oil?” However, it is still complicated. One study found that taking krill oil or fish oil resulted in similar levels of EPA and DHA in the blood, even though krill oil contained lower concentrations of EPA and DHA, which would suggest greater bioavailability. However, this claim seems much less impressive when you realize that the amount of krill oil needed to achieve this effect was actually higher: 543mg of krill oil compared to 864mg of fish oil! Therefore, at this point, the jury on krill’s superior omega-3 bioavailability is still out.
Another difference: Across all brands, krill oil is significantly more expensive than fish oil. But, by several accounts, it’s also much less likely to give you «fish burps» due to its phospholipid structure (which, honestly, might be worth it).
Next let’s look at krill oil benefits and contraindications.
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Health benefits of krill oil
While not as well researched as fish oil, preliminary studies suggest krill oil holds promise for a variety of conditions, from high cholesterol to PMS. Many benefits of krill oil are similar to those of fish oil and can probably be attributed to the omega-3s EPA and DHA. However, some studies suggest that krill oil may be more effective than fish oil for certain conditions, but higher quality research is needed to confirm these. Here are some of the most promising krill oil benefits to date:
It can significantly lower cholesterol. Omega-3 fats, especially EPA and DHA, are widely considered heart-healthy. Therefore, it is not surprising that krill oil has been shown to improve several risk factors for heart disease. A 2017 review of seven studies found that krill oil was effective in lowering «bad» LDL cholesterol (by up to 34 percent), lowering triglycerides and raising «good» HDL cholesterol. Individual studies suggest that a dose of 1 to 3 g of krill oil per day is sufficient to obtain these benefits.
In another study comparing krill oil (500 mg per day) and purified omega-3s (1,000 mg per day), krill oil was found to be more effective for increase “good” HDL cholesterol and reduce C-reactive protein, a marker of inflammation. .
It can reduce the symptoms of PMS. PMS is no joke. So the idea of finding a natural remedy is quite appealing. The good news: Several studies show that fish oil can help, and krill oil may be even better, thanks to its anti-inflammatory properties. In one study, women who typically suffered from PMS were assigned 1 g of krill or fish oil twice a day for three months.
The women taking the krill oil took significantly less pain medication compared to the women taking the fish oil, and the researchers concluded that the krill oil significantly reduced cramping and emotional symptoms of PMS. (If PMS is a problem for you, consider these five more natural remedies for PMS!)
It can relieve achy joints. Omega-3s have been shown to have anti-inflammatory effects in the body, and these can translate into very real benefits for people with painful joints.
In one study, subjects with osteoarthritis or rheumatoid arthritis received a daily dose of 300 mg of krill oil or a placebo for 30 days. In just seven to 14 days, most patients taking the krill oil experienced a reduction in pain symptoms, along with a reduction in the inflammatory marker C-reactive protein.
It can reduce the risk of dementia. Eating omega-3-rich fish has consistently been associated with a lower risk of cognitive decline, and research reveals that patients with Alzheimer’s they tend to have lower levels of DHA in their brains than healthy people. DHA, found in fish and krill oil, is an essential component of cell membrane phospholipids in the brain, and because of this, researchers believe it helps maintain healthy neurons and cell membranes.
So it would make sense that supplementing with a DHA-rich omega-3 supplement like krill oil could help support brain health, and research is beginning to support this. While omega-3 supplementation may not help people with Alzheimer’s or established dementia, one study found that it improved attention, processing speed, and memory among people with mild cognitive impairment. Additionally, an animal study found that krill oil helped improve cognitive function, reduce anxiety, and reduce levels of beta-amyloid, a protein associated with Alzheimer’s disease.
It can reduce stress and anxiety. In addition to their mental benefits, omega-3s have also been found to help relieve stress and stress-related damage. One study found that taking a daily fish oil supplement (containing 60 mg of EPA and 252 mg of DHA) for just three weeks reduced several stress markers, including cortisol and adrenaline. Although this study was conducted with fish oil, krill oil would likely have similar benefits if taken at a dose that contains sufficient EPA and DHA content. EPA, specifically, seems to be very beneficial in regulating mood and behavior, says Dr. Hyman. krill oil benefits and contraindications
May support the endocannabinoid system of the body. Omega-3 fatty acids have been shown to help support our body’s endocannabinoid system (ECS), a network of enzymes and receptors that play a role in regulating pain, stress, anxiety and inflammation. Basically, the ECS interacts with compounds called cannabinoids that we produce naturally in our bodies (from omega-3 that we have consumed) or that we ingest directly (from plants such as hemp, through CBD oil).
These compounds bind to cannabinoid receptors in the body, which are believed to help mediate pain and boost the immune system. Therefore, consuming enough omega-3s, from sources such as krill oil, fish oil, and fatty fish, is crucial for the ECS to function optimally. This is important because the ECS can play a role in many of the benefits listed above. krill oil benefits and contraindications
It can improve the health of your skin. While you shouldn’t throw away your sunscreen just yet, human research shows that omega-3 supplementation (whether from krill oil, fish oil, or plant-based omega-3s) provides a layer of photoprotection that helps maintain keep inflammation under control and protect you from the sun’s harmful UV rays.
In addition, laboratory research suggests that EPA specifically may reduce harm to the collagen caused by repeated exposure to UV radiation. Krill oil is also one of Dr. Frank Lipman’s favorite supplements for healthy summer skin (along with alpha lipoic acid and vitamin D3), thanks to its astaxanthin content, which, he says, «supports skin health.» skin and helps protect against sun damage.”
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Krill oil contraindications
If you decide you want to try krill oil, the typical recommended dosage is 1-3 grams daily. As is the case with omega-3 fish oil supplements, taking krill oil in the recommended amounts does not appear to have any major side effects.
The most common contraindications are minor and similar to those of fish oil, such as indigestion, diarrhea, bloating, cramps, gas, and fishy burps. That being said, you should not take krill oil if you are allergic to fish, shellfish, or any type of shellfish, as it could cause a severe allergic reaction.
Omega-3 supplements like krill oil could interact with blood-thinning medications like Coumadin (warfarin), since omega-3s also have a mild blood-thinning effect. But you can still take krill oil while taking one of these drugs if the dose is low enough.
Problems usually don’t arise unless the dose of krill oil…