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Krill Oil and Fish Oil Compared
Krill Oil and Fish Oil Compared
HEALTH · GLOBAL
Krill Oil and Fish Oil Compared
The differences, absorption claims, dosing and who should take care
Krill oil costs considerably more than fish oil and is sold on differences that are real, modest and frequently overstated.
The actual differences
In fish oil, omega-3s are mainly bound as triglycerides or ethyl esters. In krill oil, a proportion is bound to phospholipids, which some studies suggest are absorbed somewhat more efficiently.
Krill oil also contains astaxanthin, an antioxidant that gives it the red colour and helps prevent the oil oxidising.
The dose is the catch
Krill oil capsules typically contain considerably less EPA and DHA per capsule than fish oil. Any absorption advantage is easily cancelled out by a smaller dose.
Compare products on the milligrams of combined EPA and DHA per serving and the cost per gram of those, not on the total oil weight.
How much
General guidance commonly sits around 250 to 500 milligrams of combined EPA and DHA daily for adults, with higher doses used clinically for specific purposes.
Who should take care
Anyone taking anticoagulants or antiplatelet medication, or due surgery, since omega-3 at higher doses affects clotting. Speak to a doctor.
Krill and fish oils are shellfish and fish products respectively, so anyone with those allergies must avoid the relevant one. Algal oil is the option for vegans and for anyone avoiding both.
Quality
These oils oxidise. Look for third-party testing, packaging that excludes light and air, and discard anything with a strong rancid smell.
Sustainability
Krill fisheries are certified and managed, and krill are a keystone species in the Antarctic food web. Look for MSC certification if that matters to you, and note that algal oil avoids the question entirely.
Algal oil is also the original source of the omega-3 that fish accumulate.
Storage
Keep capsules cool, sealed and out of light, buy quantities you will finish before the date, and refrigerate liquid oils after opening.
Reading the label
Compare EPA and DHA per serving rather than the total oil, check how many capsules make a serving, and look for third-party testing for contaminants and oxidation.
A high price per capsule with a low omega-3 content is the usual trap in this category.
Who benefits
People who eat little or no oily fish, and anyone advised by a clinician for a specific reason. For someone already eating oily fish twice a week, the additional benefit is small.
Tell your doctor and pharmacist everything you take, including anything described as natural.
Buy quantities you will finish before the date rather than a large tub on offer.
Food first
Oily fish twice a week covers omega-3 for most people who eat fish, at a fraction of the cost.
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