A Look at Krill Oil’s Benefits
Some research has also suggested that krill oil may support cognitive function. In addition, according to human and animal research, krill oil may help regulate the body’s inflammatory response.
Q&A: What Should I Know About Krill Oil?
We’ve partnered with Kori Pure Antarctic Krill Oil to shine a light on krill oil.
Krill oil is made from the oil of tiny crustaceans called krill. Like fatty fish, krill are rich in omega-3 fatty acids. Specifically, they have high amounts of the omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Krill oil is considered a fish oil alternative. Some studies suggest that the omega-3s found in krill oil are more available to the body than those found in fish oil due to the way DHA and EPA are “packaged.”
In fish oil, the majority of DHA and EPA are bound to fats called triglycerides. On the other hand, most of the DHA and EPA in krill oil are bound to fats called phospholipids. This may make krill oil easier for your body to absorb.
However, more research is needed to confirm this potential benefit.
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Krill oil has several potential benefits, including impacts on your cardiovascular health and inflammation.
Having high cholesterol and triglyceride levels may increase your risk of heart disease. Research has shown that taking omega-3-rich krill oil supplements may support heart health.
For example, a 2004 study showed that people who took between 1 and 3 grams of krill oil per day saw an increase in heart-protective HDL (good) cholesterol.
Another study looked at 300 people with high triglyceride levels. Researchers found that those who supplemented with up to 4 grams of krill oil per day experienced closer to normal triglyceride levels, compared with placebo.
Some research has also suggested that krill oil may support cognitive function. In addition, according to human and animal research, krill oil may help regulate the body’s inflammatory response.
Keep in mind that there’s limited research investigating the health effects of krill oil right now. More high-quality studies are needed before strong conclusions can be made.
Like fish oil, the recommended dosage of krill oil is based on the amount of DHA and EPA found in the supplement.
Some guidelines recommend a combined daily intake of DHA and EPA between 250 and 500 milligrams (mg) . But studies have shown that much higher doses of DHA and EPA of up to 4 grams per day may be necessary for some people. It’s important to talk to your doctor before taking higher than the recommended dose of any supplement.
The amount of DHA and EPA found in krill oil supplements varies widely. Talk to your doctor if you have questions about what dosage to take.
Kori Pure Antarctic Krill Oil delivers 250 mg of omega-3 DHA and EPA per daily serving. It also includes the nutrient choline and antioxidant astaxanthin.
Krill oil is considered a relatively safe supplement.
Taking krill oil, especially in high doses, may affect blood clotting. However, studies have shown that fish and krill oil supplementation didn’t cause side effects in those taking blood-thinning medications. It also doesn’t seem to affect people undergoing surgery.
Still, people on blood-thinning medications like warfarin (Coumadin) or people undergoing surgery should talk to their doctor before taking krill oil to be safe.
Some people taking krill oil may also experience digestive symptoms like belching, loose stools, or nausea.
A Look at Krill Oil’s Benefits
Eaten by whales and penguins, krill is a small crustacean found in the ocean. But krill may also have benefits for humans.
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A possible alternative to fish oil, krill oil boasts omega-3 fatty acids that may help improve heart health, fight inflammation and support brain and nervous system health.
So should you be taking krill oil?
Registered dietitian Mira Ilic, RD, talks about the benefits of krill oil and whether it’s right for you.
What is krill oil?
While the word krill means “small fish” in Norwegian, the tiny crustaceans pack a big punch with their sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two omega-3 fatty acids only found in marine life.
“Research has shown that these omega-3 fatty acids may benefit heart health, as well as inflammation,” says Ilic.
Krill vs. fish oil
While krill and fish oil both have DHA and EPA, it’s believed that those omega-3 fatty acids found in krill oil have a higher bioavailability — or rate of absorption in your body — than fish oil.
It might have something to do with the DHA and EPA being found as molecules called phospholipids in krill oil. In fish oil, the DHA and EPA are stored in the form of triglycerides.
More research is needed to determine the exact reason krill oil might be absorbed more easily.
Benefits of krill oil
Studies have shown krill oil may have a variety of health benefits. Here are some possible ways it can help you.
It may help your heart
Research shows that krill oil may be effective in reducing total cholesterol and triglycerides. It may also increase HDL (good) cholesterol levels.
“We know that high triglycerides increase the risk of heart disease,” says Ilic. “There might be an improvement in HDL, but some studies have shown an increase in LDL, which you don’t want to increase.”
It may reduce inflammation
Research shows that omega-3 fatty acids, which are found in krill oil, may decrease blood pressure in some individuals.
“Krill oil might have a modest effect of lowering blood pressure,” says Ilic.
Krill oil also contains astaxanthin, a pigment that’s found in carotenoids (it’s also what gives salmon its pink-red color). Astaxanthin has been shown to also have anti-inflammatory and antioxidant benefits, which may help fight the negative effects of free radicals on your brain and nervous system.
It may reduce arthritis and joint pain
Another study examined how krill oil may reduce the symptoms of rheumatoid arthritis. Those who took 300 milligrams of krill oil each day for 30 days saw an improvement in symptom reduction and used less rescue medication.
It can also help with pain. A small study gave participants with mild knee pain krill oil for 30 days. The results showed a significant reduction in pain while they were standing or sleeping.
It may help with PMS symptoms
For those who deal with PMS, using krill oil may help alleviate period pain and other symptoms. A study compared fish oil to krill oil and while both supplements improved symptoms for those with PMS, the individuals taking krill oil needed less pain medication.
Should you take krill oil?
Some people have noted there’s still a fishy taste, even when taking krill oil. There are also some minor symptoms you might have while taking krill oil like diarrhea, headaches, heartburn and an upset stomach.
“Fish oil and krill oil are known to have blood-thinning effects,” says Ilic. “So for people who take blood thinners, so check with your doctor before taking omega-3 supplements.”
And if you plan on having surgery, skip the krill oil. “People who are going to have surgery should discontinue use because of the blood-thinning effect,” says Ilic.
Ilic notes that anyone with a seafood allergy could have problems as well. There’s also not enough research on krill oil effects, so steer clear of it for now if you’re pregnant or breastfeeding.
Be sure to talk to your doctor before adding any supplement. But the best way to get omega-3s? From eating cold-water fatty fish like salmon, herring, mackerel, trout and sardines. You can also get omega-3s from flaxseed, chia seed and walnuts.
“Studies have more positive conclusions when you’re getting your omega-3s from food itself because there may be other components in food that act together to get the best benefits,” says Ilic.
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