What is krill oil?
Krill oil is extracted from Antarctic krill (Euphausia superba) — small crustaceans living in the cold waters of the Southern Ocean. Krill is one of the most abundant species on the planet and forms a crucial part of the ocean food chain.
What makes krill oil distinctive is that the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are bound to phospholipids, rather than triglycerides as in most fish oils (Ulven et al., 2011). Additionally, krill oil contains astaxanthin — a red carotenoid pigment that gives krill and krill oil their characteristic red colour (Ambati et al., 2014).
How does krill oil work?
Krill oil's omega-3 active ingredients are the same as in fish oil — EPA and DHA — but their chemical form differs:
- Phospholipid form — EPA and DHA are bound to phospholipids (mainly phosphatidylcholine). Phospholipids are the primary component of cell membranes, which is why some researchers have hypothesised that this form may be absorbed differently (Schuchardt et al., 2011)
- Astaxanthin — a natural antioxidant that protects the oil from oxidation and gives it its red colour (Ambati et al., 2014)
- Choline — choline present in the phospholipid composition contributes to normal liver function (EFSA-approved claim for choline; EFSA Panel on Dietetic Products, 2011)
The EPA and DHA concentration in krill oil is typically lower than in concentrated fish oils — a typical 1 g krill oil capsule contains 120–150 mg EPA and 60–90 mg DHA (Tou et al., 2007).
Evidence and benefits
The same EFSA-approved claims for EPA and DHA apply to krill oil as to any EPA/DHA source:
- EPA and DHA contribute to the normal function of the heart — the beneficial effect is obtained with a daily intake of 250 mg EPA and DHA
- DHA contributes to the maintenance of normal brain function — 250 mg DHA per day
- DHA contributes to the maintenance of normal vision — 250 mg DHA per day
- EPA and DHA contribute to the maintenance of normal blood pressure — 3 g per day (difficult to achieve from krill oil alone)
Regarding krill oil's advantages over fish oil:
- Some studies have compared the absorption of krill oil and fish oil, but results have been inconsistent (Ulven et al., 2011; Schuchardt et al., 2011)
- The superior bioavailability of krill oil's phospholipid form has not been confirmed by EFSA
- No separate health claims have been approved by EFSA for astaxanthin in krill oil
How to take krill oil
Krill oil is available as soft capsules. Typical dosages are 500–2000 mg per day.
Practical recommendations:
- Take with food — fatty acids are better absorbed with meals
- Consider EPA/DHA content — since krill oil is less concentrated than fish oil, you need more capsules to achieve the same EPA/DHA intake
- Storage — astaxanthin protects the oil from oxidation, but still store in a cool place
- Taste — many users note that krill oil causes fewer "fishy burps" than fish oil
Who is krill oil for?
- People seeking an alternative to fish oil — different source and form
- Those who dislike the taste of fish oil — krill oil is often better tolerated
- Omega-3 consumers who also want astaxanthin — the natural antioxidant comes as a bonus
- People who value sustainability — Antarctic krill fishing is regulated by CCAMLR (Commission for the Conservation of Antarctic Marine Living Resources)
Warning: People with crustacean allergy should avoid krill oil. Krill oil may affect blood clotting — consult your doctor if you take blood-thinning medications.
Frequently asked questions
Is krill oil better than fish oil?
Both have their advantages. Krill oil offers the phospholipid form and astaxanthin but contains less EPA/DHA per gram. Fish oil is more concentrated and often more affordable. EFSA claims apply to EPA and DHA regardless of source.
Is krill oil sustainable?
Antarctic krill fishing is strictly regulated by CCAMLR. Responsible producers hold MSC (Marine Stewardship Council) certification. However, krill biomass is under the influence of climate change.
How many krill oil capsules should I take per day?
This depends on the EPA/DHA content of the specific product. To achieve 250 mg EPA+DHA per day (the heart EFSA claim), you typically need 2–4 krill oil capsules.
Is krill oil suitable for children?
Dosing for children should be discussed with a doctor. DHA contributes to normal brain and visual development in children (EFSA claim), but specific krill oil doses for children have not been standardised.
Why is krill oil more expensive than fish oil?
Krill fishing in Antarctica is logistically more complex. Additionally, the krill oil production process (preserving phospholipids) is more costly than standard fish oil production.
References
- Ambati, R. R., Phang, S. M., Ravi, S., & Aswathanarayana, R. G. (2014). Astaxanthin: sources, extraction, stability, biological activities and its commercial applications — a review. Marine Drugs, 12(1), 128–152.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2011). Scientific Opinion on the substantiation of health claims related to choline. EFSA Journal, 9(4), 2056.
- Schuchardt, J. P., Schneider, I., Meyer, H., Neubronner, J., von Schacky, C., & Hahn, A. (2011). Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations. Lipids in Health and Disease, 10, 145.
- Tou, J. C., Jaczynski, J., & Chen, Y. C. (2007). Krill for human consumption: nutritional value and potential health benefits. Nutrition Reviews, 65(2), 63–77.
- Ulven, S. M., Kirkhus, B., Lamglait, A., Basu, S., Elind, E., Haider, T., ... & Pedersen, J. I. (2011). Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers. Lipids, 46(1), 37–46.
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
