Krill Oil Benefits: Can Essential Fatty Acids Supplements Improve Your Health?
Most people have heard how omega 3 essential fatty acids supplements like fish oil can help improve your health. What are essential fatty acids though? Should you take essential fatty acids supplements or simply try to get enough omega 3 fatty acids from fish and other food sources? Just what is krill oil and are there any health benefits of krill oil vs. fish oil? I’ll tackle these and other questions.
What are Essential Fatty Acids?
Essential fatty acids include omega 3s and omega 6s. The body cannot produce these on their own, and it is therefore necessary to ingest these through food. The problem is that the typical diet consists of plenty of omega 6 fatty acids but not enough omega 3 fatty acids. While the optimal ratio of omega 6 to omega 3 should be less than 6:1 for disease prevention, it’s estimated that we are closer to 15-20:1 meaning that we’re getting far too many omega 6 essential fatty acids and too few omega 3s. Why is this a problem? Because omega 6s generally lead to inflammation while omega 3s tend to reduce inflammation which means you may be subject to a host of heart problems if you’re lacking omega 3 essential fatty acids.
To solve this problem it’s best to find a way to ingest more omega 3 fatty acids. What are the Top 5 Omega 3 Food Sources?
- Cold water fish such as salmon
- Seaweed
- Essential fatty acids supplements like fish oil and krill oil
- Omega 3 eggs
- Foods fortified with DHA
Essential Fatty Acids Supplements
While you can get omega 3 essential fatty acids from the foods listed above, it can be highly challenging to get enough on a weekly basis. If you’re eating oily cold water fish like salmon, you only need two 4oz servings per week to get the recommended EPA and DHA intake. However, if you’re eating non-oily white fish, you need nine 4oz servings per week. That puts you at risk of ingesting too much mercury or other contaminants.
Personally, I love salmon and could easily have two 4oz servings per week. However, my wife can’t stand the smell which means I don’t generally get to eat it at home. That’s why I’ve gone the essential fatty acids supplements route. I can get all the health benefits of omega 3 fatty acids without inconveniencing my family. My go-to essential fatty acid supplement is krill oil.
What is Krill Oil?
Krill oil is made from krill, a small shrimp like crustacean that is eaten by whales, seals, and penguins, amongst other animals. Krill are abundant in omega 3 essential fatty acids as well as the antioxidant astaxanthin.
Krill Oil Benefits
Krill oil has a number of health benefits including:
- Reduces inflammation leading to a healthier heart
- Increases good cholesterol
- Decreases bad cholesterol
- Prevents blood clots and high blood pressure
- Decreases joint pain
- Relieves PMS
- Enhances lung function leading to longer, more intense exercise capacity
- Controls hunger leading to weight loss
Read this article to learn more about the Health Benefits of Krill Oil.
Benefits of Krill Oil vs. Fish Oil
Fish oil offers many of the same benefits as krill oil. However, when you compare the two, I think krill oil is the clear choice. Here are some of the benefits of krill oil vs. fish oil:
- Good cholesterol rose 10 times more
- Bad cholesterol dropped 16 times more
- 47 times greater antioxidant power
- Astaxanthin (contained in krill oil) stimulates mood, memory, and clearer thinking. Some studies have shown this antioxidant increases the use of fat as an energy source and improves exercise endurance, both of which may be beneficial for weight loss.
- Phospholipids (contained in krill oil) filter out toxins
- 500% better absorption (lose 80% of listed DHA and EPA from regular fish oil)
- No fish burps, aftertaste or digestion problems
Consider Krill Oil Supplements
While I don’t ever think supplements are necessary, I would highly recommend omega 3 essential fatty acids supplements. The studies about how few omega 3 fatty acids we intake relative to omega 6s and the potential heart problems stemming from this deficiency are compelling enough to take action. Ideally, you’d eat cold water fish a couple times per week but for whatever reason, most people are unable or unwilling to do that. Personally, I’ve chosen to use krill oil supplements to get all the health benefits of fish oil along with the additional benefits of krill oil. Check with your doctor and consider taking a preemptive strike against heart disease and other health problems.
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- BCAA Benefits: Is Fasted Training with Branched Chain Amino Acids Effective for Losing Fat and Gaining Muscle?
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Posted in Health and Nutrition
Good overview of krill oil. I’ve personally tried both krill oil and fish oil, but I have yet to get my blood work done to see if there’s any noticeable difference.
Dave,
After reading up on many of the benefits of krill oil, I started taking the ProGrade EFA Icon krill oil supplement. Can’t say I notice any difference in my day-to-day life, but the long-term health benefits are certainly more than worth it. I think everyone should take an Omega-3 supplement because it takes almost no effort and improves your diet significantly.
Alykhan
Thanks for the good advice. I always supplement with fish oil, but often suffer from heart burn and reflux. I might give krill oil a try and see if it fixes the problem. I will let you know how I go.
I’ve been taking that exact krill oil supplement for a few months now and feel great!
Keith,
I never took fish oil so haven’t compared my blood work. I have a physical coming up and will see if the addition of krill oil helped my overall health on its own.
Alykhan,
I think the research is pretty convincing. No reason not to try to be healthier.
Niko,
Krill oil might be a good substitute…obviously comes at a premium price but you can weigh the costs and benefits of switching.
Tim,
Glad to hear krill oil is working well for you too!
Dave
Dave:
I’m not a big fan of supplementation but believe that adding in Omega-3s can be helpful for a lot of people, particularly if they have a lifetime of eating Omega-6-rich items such as heavily-refined vegetable oils. Should help to reduce inflammation and therefore the risks of some pretty nasty diseases.
A lot of people swear by this stuff! I guess if they feel better using it then thats a good thing.
Personally I seem to be getting by without it so eating fish will do.
Raymond
Hi Dave,
Great post. I have actually started taking Krill Oil as a supplement along with multi-vitamins. Feel great adding both in my diet. I have trouble with my knee as I had cartilage damage a few years back but the effect they have had on my knees is great.
-Rick
Darrin,
I think the key is getting that Omega 6 to Omega 3 ratio back in balance which to some extent may require supplementing with Omega 3s. Probably would help to reduce Omega 6s to create a more optimal balance as well.
Raymond,
You’re lucky…I wish I could eat salmon 2 nights a week but my situation just doesn’t allow for it. Either that or I’m too lazy to find an alternative solution! Glad to hear you don’t need to waste the money on supplements and get everything you need naturally.
Rick,
I take multivitamins as well. Overall I’m just trying to be as healthy as possible and if modern medicine can help a little, I’m willing to accept the assistance.
Dave
I used to take fish oil but stopped after a little while b/c the aftertaste was just too much. Krill oil does sound better from what I’ve heard and read.
BTW, my husband cannot stand the smell or taste of salmon either (ditto my kids) so I started buying canned pink salmon and use that along with tuna to get some fish into my diet. Just a thought.
Toni,
Thanks for the suggestion on salmon…not sure I could stomach fish from a can though. I’m a bit of a snob when it comes to that!
Dave
I’ve found that fish oil and krill oil are very similar. However, they do have some (highly debated) differences. One of the reasons I choose to go with fish oil is because krill oil is much more expensive in terms of how much DHA you’re getting (the more important fatty acid of the two). Krill oil just happens to be much lower in DHA content so you have to take more of it just to get the same amount of DHA as you would from fish oil. It comes down to price for me.
Srdjan,
That’s a good point about DHA content. No doubt krill oil is more expensive but I’m not sure it is per DHA because of different absorption rates. Additionally, I don’t worry as much about DHA content because I’m more interested in the overall health benefits of krill oil vs fish oil rather than thinking broadly about DHA benefits, if that makes any sense.
Dave
Ever since I have started out to work out, I have have takend and Omega 3-6-9 supplement. However, never have heard of Krill Oil.
I like the benefits and will have to give Krill Oil a try.
Bryan
Great post. Definitely clears up some of the misconceptions about krill oil and fish oil. I try to eat salmon whenever I can because of the omega-3 fatty acids. Obviously, if you don’t have access to salmon all of the time (like when your spouse hates the smell!), then taking supplements would be a good alternative.
Bryan,
Krill oil has some nice benefits but as long as you’re getting Omega 3s, that’s the important thing.
Tim,
I’d love to eat salmon 2-3 times per week. I have a little more flexibility in the summer when I can grill, but even then it’s tough.
Dave
Another great post/review. I started taking krill oil about a year ago after finding the following blog on the internet –
http://www.proteinpower.com/drmike/inflammation/why-krill-oil/
I had been taking various brands and quantities of fish oil for several years, but always had the problems that are common with them (the ‘fish burps’ the heart burn, having to take “so many”…). Because of this I wasn’t very consistent taking them. Once I started with krill, I haven’t missed a day. One small pill, once a day, with none of the ‘side effects’. What more can you ask for…
Rick,
I’ve seen that post as well. Some good information there. Thanks for sharing your experience with krill oil.
Dave
Yes, I too believe omega 3′s are one of the most essential supplements. I haven’t tried krill oil yet, but may give it a go now. You certainly quote some convincing reasons to try it. Don’t suppose you know how it can enhance lung function though? I can’t picture how that would work.
David,
I don’t know how it increases lung function but studies have shown that participants taking krill oil had an easier time breathing. Additionally, there was less exercise induced narrowing of the airways as well. Ultimately, krill oil could help you exercise more intensely with the extra lung function.
Dave
Krill Products may help with:
1. Lower bad cholesterol
2. Boost immune system
3. Powerful antioxidant action
4. Increases body energy
5. Arthritis joint pain/stiffness relief
6. Helps digestive functions
Krill doctor Professional – 100% natural source. I used this brand oil and now feeling much better in my stomach digestive system.
Herry,
Thanks for the tips.
Dave
Hi Dave,
I have been taking Cod Liver Oil and I experience the fish burps stuff. Though as a heartburn sufferer, I must say that Cod liver Oil does NOT trigger it.
The fish burps aren’t really an issue but I just wanted to say I’ll be giving Krill Oil a test run to see if it’s any better than either Fish or Cod Liver Oil.
Thanks for the info,
Tank A.
Tank,
Hope the krill oil works well for you. Report back here if you’d like.
Dave