Krill Oil vs. Fish Oil: What’s the Difference?

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/krill-oil-vs-fish-oil-0232.jpg" } }, "headline":"Krill Oil vs. Fish Oil: What’s the Difference?", "datePublished":"2019-08-18", "dateModified": "2020-03-28", "description":"What are the health benefits of krill oil vs fish oil supplements? And what makes them different? Learn more on how to make the best choice for your health here.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/krill-oil-vs-fish-oil-0232.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is krill oil?", "acceptedAnswer": { "@type": "Answer", "text": "Krill oil is simply oil extracted from krill. Krill are crustaceans that provide sustenance for hundreds of marine animals up the food chain. They contain fatty acids that are critical for several essential functions in your body related to inflammation, metabolism, and the brain. Krill oil also contains astaxanthin, a potent antioxidant that gives krill oil a bright red color. It's also been found to reduce oxidative stress in our body." } }, { "@type": "Question", "name": "Is krill oil the same as fish oil?", "acceptedAnswer": { "@type": "Answer", "text": "The key similarity between fish oil and krill oil is the omega-three fatty acid content. Both oils contain the same two important fatty acids (EPA & DHA). Some key differences are krill oil is more easily absorbed into your body and has a lower risk of pollutant contamination." } }, { "@type": "Question", "name": "Do krill oil and fish oil provide similar health benefits?", "acceptedAnswer": { "@type": "Answer", "text": "While more research is needed, it appears krill oil may be as beneficial—if not more—than fish oil for your cardiovascular health, brain health, and reducing inflammation in your body. Both fish oil and krill oil can provide you with health-supporting omega-three fatty acids. Fish oil is less expensive than krill oil, but as noted, you may not need as high a dose of krill to get the same benefit." } }, { "@type": "Question", "name": "Are fish oil and krill oil sustainable for the environment?", "acceptedAnswer": { "@type": "Answer", "text": "Krill oil was initially thought to be more sustainable than fish oil due to the massive amounts of wild krill available. Unfortunately, similar overfishing issues began to occur with krill, and the population of krill decreased (along with the issue of Arctic ice loss due to climate change—as krill populations rely on sea ice). However, the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR) was created to support policies for harvesting krill, including implementing catch limits. Since then, sustainability practices have improved." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is Krill Oil?</a></li> <li><a href="#section2">Is Krill Oil The Same As Fish Oil?</a></li> <li><a href="#section3">Do Krill Oil and Fish Oil Provide Similar Health Benefits?</a></li> <li><a href="#section4">Are Fish Oil and Krill Oil Sustainable For The Environment?</a></li> <li><a href="#section5">The Takeaways</a></li> </ul> </div> <section> <p>Inflammation is a known root cause for many chronic diseases, so it’s no surprise that health-conscious consumers are seeking ways to turn down the heat. </p> <p>Fish oil is one of the most <a target="_blank" href="https://www.consumerreports.org/supplements/shop-smarter-for-supplements/" rel="nofollow noreferrer">common supplements</a> taken by consumers for its anti-inflammatory omega-three fatty acid benefits^{<a target="_blank" href="https://www.consumerreports.org/supplements/shop-smarter-for-supplements/" rel="nofollow noreferrer">1</a>, <a target="_blank" href="https://oceana.org/marine-life/cephalopods-crustaceans-other-shellfish/antarctic-krill" rel="nofollow noreferrer">2</a>}. Krill oil, another supplement containing powerful omega three fatty acids, also provides the same anti-inflammatory support.</p> <p>Both krill oil and fish oil are known for their antioxidant and anti-inflammatory capabilities—but there are a few key differences.</p> <p>This article examines the similarities and differences between the two supplements—and which may be the best choice for you.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What Is Krill Oil?</h2> <p>Krill oil is simply oil extracted from krill. While only the size of a paperclip, krill are crustaceans^{<a target="_blank" href="https://oceana.org/marine-life/cephalopods-crustaceans-other-shellfish/antarctic-krill" rel="nofollow noreferrer">2</a>} that provide sustenance for hundreds of marine animals up the food chain. </p> <p>There are an estimated 125 million to 6 billion tons of krill found in Antarctic waters. Krill feed on phytoplankton, which are microscopic organisms that use photosynthesis to capture sunlight and release oxygen. </p> <p>Krill oil is also unique as it contains astaxanthin^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/10775364/" rel="nofollow noreferrer">3</a>}, a potent antioxidant that gives krill oil a bright red color.</p> <p>Found also in salmon and in the feathers of flamingos (likely stored there from high amounts of fish in the diet), astaxanthin has been found to reduce oxidative stress in our body.</p> <p>In addition to antioxidant benefits, astaxanthin has also been linked to improved eye health^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/17716735/" rel="nofollow noreferrer">4</a>}, decreases in blood pressure^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/17074368/" rel="nofollow noreferrer">5</a>} and it improves skin health in humans. </p> <p><i>(Note: While krill oil does contain astaxanthin, research is still looking at whether the oil naturally contains enough astaxanthin^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/17345959/" rel="nofollow noreferrer">6</a>} to provide additional antioxidant effects in the body.^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/10775364/" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/17716735/" rel="nofollow noreferrer">4</a>})</i></p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Is krill oil the same as fish oil?</h2> <p>The key similarity between fish oil and krill oil is the omega-three fatty acid content.</p> <p>Both oils contain the same two important fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are critical for several essential functions^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/10775364/" rel="nofollow noreferrer">7</a>} in your body related to inflammation, metabolism, and the brain. </p> <p>Because most people do not eat enough omega-three in their daily diet, supplementation is often needed for optimal levels.</p> <p>Both krill oil and fish oil provide similar amounts of the two omega-three fatty acids, with krill providing slightly more EPA^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6052518/" rel="nofollow noreferrer">8</a>}. </p> <p>Beyond the omega-three content of the oils, there are several small but significant differences between krill oil and fish oil:</p> <ul> <li><strong>Structure and bioavailability</strong>: The fatty acids in krill oil are attached to a phospholipid^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632328/" rel="nofollow noreferrer">9</a>}, while fish oil is usually found in triglyceride forms^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993981/" rel="nofollow noreferrer">10</a>}. Phospholipids may be absorbed and used by the body more easily than fatty acids in triglycerides. This means you can take less krill oil than fish oil to achieve the same benefits^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/21854650/" rel="nofollow noreferrer">11</a>}. </li> <li><strong>Contamination</strong>: There has been a concern for potential mercury and PCB contamination in some fish oil due to elevated levels in the ocean. Ideally, smaller fish (herring, sardines, or anchovy) would be used as larger fish tend to be higher in <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/10590759" rel="nofollow noreferrer">mercury content</a>, but that is not always regulated well^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/10590759/" rel="nofollow noreferrer">12</a>}. Krill oil, however, has a lower risk of pollutant contamination because of the size of krill. </li> <li><strong>Oxidation</strong>: Any oil has the risk of becoming oxidized when exposed to heat and light. Oxidized oils may be damaging to human cells^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/23738326" rel="nofollow noreferrer">13</a>}, potentially counteracting the anti-inflammatory benefit. Because krill oil contains astaxanthin, an antioxidant, the oil may be more resistant to oxidation than fish oil^{<a target="_blank" href="https://www.sciencedirect.com/science/article/abs/pii/S0260877402002728" rel="nofollow noreferrer">14</a>}. Phospholipids may also protect the membrane in the cells from free radical damage^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/17353582/" rel="nofollow noreferrer">15</a>}.</li> <li><strong>Source</strong>: While krill oil is derived exclusively from krill, fish oil can be obtained by several types^{<a target="_blank" href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/" rel="nofollow noreferrer">16</a>} of fish, as well as from the livers of fish such as cod to make cod liver oil. </li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/krill-vs-fish-oil-0232.jpg" alt="krill vs fish oil"> <h2>Do krill oil and fish oil provide similar health benefits?</h2> <p>Both krill oil and fish oil have strong evidence supporting their use.</p> <p>Since krill oil is newer to the market than fish oil, there is less research available (versus thousands of studies on fish oil).</p> <p>However, while more research may be warranted, the papers that have been published about krill oil suggest compelling health benefits:</p> <ul> <li><strong>Heart Health:</strong> There is some suggestion that krill oil may be better for heart health^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/15656713/" rel="nofollow noreferrer">17</a>} and cardiovascular protection than fish oil. Supplementation with krill oil may increase HDL cholesterol (the “good” cholesterol), decrease LDL cholesterol (the “bad” cholesterol), and significantly decrease triglycerides (fat found in your blood). <p>Fish oil supplementation also supports a significant improvement in triglycerides^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/8112187/" rel="nofollow noreferrer">18</a>} but is not as effective for increasing HDL as krill oil. Several recent studies suggest that supplementing fish oil may not reduce cardiovascular risk^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/22968891/" rel="nofollow noreferrer">19</a>} events in healthy adults as once had been thought, but that may be due to a lack of properly designed studies.</p> <p>Fish oil can reduce blood pressure for those with existing hypertension^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548432/" rel="nofollow noreferrer">20</a>}. This improvement is thought to be related to the omega-three fatty acids, so krill oil may also provide the same benefit. </p></li> <li><strong>Brain and mood:</strong> Both krill and fish oil may help support the health of your brain and improve your mood. Supplementing with omega-three in the phospholipid form (as found in krill oil) boosts the antioxidant effect^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/19155590/" rel="nofollow noreferrer">21</a>} in the brain more than if it was supplemented in the triglyceride form. However, this has not been specifically examined using krill oil versus fish oil. Omega-three fatty acids in combination with phospholipids have also been linked to improvements in memory^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3789637" rel="nofollow noreferrer">22</a>}. <p>Astaxanthin^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117702/" rel="nofollow noreferrer">23</a>} has also been shown to improve memory.</p> <p>Fish oil has strong evidence supporting its use for the reduction of depression^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/31383846/" rel="nofollow noreferrer">24</a>}. It’s also shown improvements for ADHD^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968854/" rel="nofollow noreferrer">25</a>} and anxiety^{<a target="_blank" href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2702216" rel="nofollow noreferrer">26</a>}.</p></li> <li><strong>Inflammation and pain:</strong> Krill may decrease C reactive protein^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/17353582/" rel="nofollow noreferrer">27</a>} (CRP), especially for people with rheumatoid arthritis, as well as improve pain. CRP is a marker of inflammation^{<a target="_blank" href="https://medlineplus.gov/lab-tests/c-reactive-protein-crp-test/" rel="nofollow noreferrer">28</a>} in the body that has also been associated with heart disease, infection, and chronic inflammatory diseases. Fish oil research has shown mixed results with inflammation markers.</li> </ul> <p>Fish oil has been shown to reduce the symptoms related to autoimmune conditions such as lupus.^{<a target="_blank" href="https://medlineplus.gov/lab-tests/c-reactive-protein-crp-test/" rel="nofollow noreferrer">29</a>}</p> <p>Both krill oil and fish oil have shown improvements in PMS symptoms (such as menstrual cramps), but krill oil may offer additional support, with studies noting reduced irritability^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/12777162/" rel="nofollow noreferrer">30</a>} as a distinct benefit.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Are fish oil and krill oil sustainable for the environment?</h2> <p>There is a concern for sustainability for both fish oil and krill oil.</p> <p>Both small fish and krill are essential components of the food chain for the survival of larger animals. With the rise in popularity for fish oil, certain species have become overfished^{<a target="_blank" href="http://www.oceanconservationscience.org/foragefish/press/Little%20Fish%20Big%20Impact%20Summary.pdf" rel="nofollow noreferrer">31</a>} as demand increased.</p> <p>Krill oil was initially thought to be more sustainable than fish oil due to the massive amounts of wild krill available.</p> <p>Unfortunately, similar overfishing issues began to occur with krill, and the population of krill decreased (along with the issue of Arctic ice loss due to climate change—as krill populations rely on sea ice).</p> <p>However, the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR^{<a target="_blank" href="https://www.ccamlr.org/en/organisation/home-page" rel="nofollow noreferrer">32</a>}) was created to support policies for harvesting krill, including implementing catch limits. Since then, sustainability practices have improved.</p> <p>Similar sustainable practices are recommended for fish oils encouraging companies to use smaller fish to avoid overfishing the larger species that are more threatened by overfishing.</p> <p>It's a win-win, since smaller fish produce healthier oil anyway (as we mentioned earlier)!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>The takeaways</h2> <p>While more research is needed, it appears krill oil may be as beneficial—if not more—than fish oil for your cardiovascular health, brain health, and reducing inflammation in your body.</p> <p>Both fish oil and krill oil can provide you with health-supporting omega-three fatty acids. </p> <p>Fish oil is less expensive than krill oil, but as noted, you may not need as high a dose of krill to get the same benefit.</p> </section> </article>