Krill oil is a supplement that is quickly growing in getting as an alternative to fish oil.
It is created by krill, a type of tiny crustacean eaten by whales, penguins and other ocean creatures.
Like fish oil, it is a supply of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), forms of omega-3 fats traced only in marine sources. They have significant purposes in the body and are associated with various health benefits (1, 2, 3, 4).
Therefore, it is a great habit to swallow a supplement containing EPA and DHA if you cannot eat the advised eight ounces of seafood per week (5).
Krill oil is occasionally sold as being better than fish oil, but more studies on that are required, however they could offer some significant health advantages.
Here are six evidence-based health benefits of krill oil.
1. Great Resource of Healthy Fats
Krill oil and fish body fat each comprise the omega-3 essential fatty acids EPA and DHA, but some research has found that the oils contained in krill oil could be simpler for the body to utilise than those from fish body fat because most omega-3 fatty acids in fish oil are deposited in the variety of triglycerides (6).
Alternatively, a big part of the omega-3 fatty acids in krill oil is stored can in the variety of compounds called phospholipids that are allegedly more easily assimilated into the bloodstream (6).
A few research papers have demonstrated that krill oil was more efficient at increasing omega-3 levels than fish body oil, and hypothesised that their contrasting varieties of omega-3 fats might be the reason (6, 7).
Another bit of research equalled the percentage of EPA and DHA in krill oil and fish body oil, and discovered that the fats were just as efficient as each other at increasing amounts of omega-3s in the blood (8).
Extra studies are required to work out whether krill oil is really a more efficient, bioavailable supply of omega-3 fats than fish body oil.
Summary Krill oil is a great resource of essential oils. The omega-3 fatty acids in krill oil could be more efficiently absorbed than those in fish body oil, but extra research is definitely needed.
2. Can Help Decrease Excess Inflammation
Omega-3 fats like those located in krill oil were demonstrated to have valuable anti-inflammatory roles in the body (9).
Krill oil may be extra effective at combating inflammation than alternative marine omega-3 fats because it seems to be simpler for humans to use.
Additionally, krill oil comprises an apricot coloured antioxidant called astaxanthin that has anti-inflammatory effects (9).
Recent research has studied the anti-inflammatory effects of krill oil.
An in vitro study showed that it decreased the production of inflammatory compounds when bad bacteria were established in human intestinal cells (9).
Research on 25 persons with marginally elevated blood fat levels showed that consuming 1,000-mg supplements of krill oil daily decreased an inflammation marker more efficiently than a 2,000-mg supplement of virgin omega-3s oil each day(10).
Also, research of 90 persons with chronic inflammation showed that popping 300 mg of krill oil each day was sufficient to improve an inflammation marker by nearly 30% after one month (11).
There has been limited research analysing inflammation and krill oil but these have demonstrated optimistic results.
Summary Krill oil has inflammation suppressing omega-3 fatty acids and the antioxidant astaxanthin. Limited research has specifically studied the influences of krill oil on inflammation, however these all demonstrated beneficial effects.
3. Might Reduce Arthritis Related Joint Pain
Since krill oil appears to aid the reduction of inflammation, it might as well mend arthritis symptoms and joint pain, which often is a result of inflammation.
Research has demonstrated krill oil significantly improved an inflammation marker, leading to decreased stiffness, improved function and pain in persons with either rheumatoid or osteoarthritis (11).
Another, small but well-designed analysis of 50 persons with mild knee pain demonstrated that supplementing with krill oil for one month significantly decreased subjects’ pain during sleeping and standing tasks, as well as increased their range of motion (12).
In addition, in studies of krill oil in mice with arthritis, they had better arthritis scores, decreased swelling and less numerous joint inflammatory cells (13).
While more research is necessary to back these outcomes, krill oil may have great promise as a supplement used in the treatment of arthritis and joint pain.
Summary Many mice and human studies demonstrate that supplementing with krill oil decreased joint pain and arthritis symptoms, but extra research is required.
4. Could Decrease Cholesterol and Improve Heart Health
Animal omega-3 fatty acids, DHA and EPA, are regarded as heart-healthy (2).
Studies have shown that fish oil reduced blood lipid levels, and krill oil should be similarly helpful. Research has demonstrated that krill oil may be especially efficient at decreasing blood levels of triglycerides and other oils (2, 14, 15, 16, 17).
A study compared the results of krill oil and purified omega-3s on cholesterol and triglyceride levels. Krill oil alone raised high-density-lipoprotein (HDL) “good” cholesterol. Also, it was extra active at reducing an inflammatory marker, despite a lower dosage. Constrastingly, the pure omega-3s were most efficient at decreasing triglycerides (10).
A recent analysis of seven pieces of research determined that krill oil is successful at lowering “bad” low-density-lipoprotein LDL cholesterol and triglycerides, and likely increased “good” HDL cholesterol (17).
Another paper contrasted krill oil to olive oil and showed that krill oil significantly increased insulin resistance scores and strengthened the coating of the blood vessels (18).
More longitudinal research is required to examine how krill oil affects the chance of heart conditions but, founded on the current proof, it appears efficient at reducing particular risk factors.
Summary Research has demonstrated that krill oil, similar to other resources of omega-3 fats, could be effective at reducing blood lipids and other causes of heart disease.
5. Could Reduce PMS Symptoms
Much research has demonstrated that consuming omega-3 or fish oil supplements can help lower period pain and signs of premenstrual syndrome (PMS), in several circumstances enough to lower the utilisation of analgesia (20, 21, 22, 23, 24).
It seems that krill oil, which comprises similar kinds of omega-3 fatty acids, could be just as useful.
A piece of research contrasted the effects of krill oil and fish oil in women diagnosed with PMS (25). The article reported that whilst both sources caused a statistically significant reduction in symptoms, women taking krill oil took significantly less analgesia than women taking fish body oil (25). This research implies that krill oil could be at least as successful as other supplies of omega-3 fatty acids at reducing PMS symptoms.
Summary Much research has showed that omega-3 fatty acids could help reduce period pain and PMS. At this point, only a single study has researched the effects of krill oil on PMS, but the results were hopeful.
6. It’s Easy to Add to Your Routine
Supplementing with krill oil is an easy way to elevate your EPA and DHA intake.
It is broadly obtainable and can be bought online or at many chemists and health food stores. The gel caps are usually smaller than those of fish body oil capsules, and could be less likely to result in belching or fishy breath.
Also, krill oil is usually considered to be a more ecological selection than fish body oil because krill are so prevalent and breed quickly, and fish oil does not contain astaxanthin.
Health bodies usually recommend taking 250–500 mg in total per day of DHA and EPA (26), however, more research is required before an ideal dosage of krill oil can be recommended. Best practice is to follow the instructions on the packet or discuss it with your doctor or nutritionist.
Arthritis UK recommend you get 2,700 mg of EPA and DHA combined per day to help relieve the symptoms of arthritis, but it is advised not to go above 5,000 mg per day, from either diet or supplements (26).
Some persons should not supplement with krill oil without consulting their doctor, including persons taking anticoagulants, persons pre-surgery and pregnant or breastfeeding women (4), because high dose omega-3 fatty acids have an anti-clotting effect, however recent research suggests this could not be harmful. Krill oil has not been researched in pregnant or breastfeeding women.
Obviously, if you are allergic to seafood, you should not take krill oil.
Summary Krill oil capsules are generally available and invariably smaller than fish body oil capsules. Ensure you follow the package dosage recommendations.
The Bottom Line
Krill oil is quickly growing reputation as being an alternative and perhaps superior to fish body oil.
It could give unique benefits such as smaller capsules in smaller dosage, antioxidants, ecologically sourced and has fewer side effects.
Greater research is needed to clarify its health benefits and proper dosage, but the up to date evidence implies that krill oil is an efficient resource of omega-3 fatty acids that proposes many evidence-based benefits.
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Source:
https://www.healthline.com/nutrition/krill-oil-benefits
