Krill Oil

What is Krill Oil?

Krill oil is derived from krill, a tiny shrimp-like crustacean found in the cold waters of the Antarctic Ocean. These small marine creatures serve as a vital food source for many larger species, including whales, seals, and penguins.

What sets krill oil apart from other fish oil supplements is its rich content of omega-3 fatty acids, primarily in the form of phospholipids. Omega-3 fatty acids are essential nutrients that play a crucial role in maintaining our overall health. They are known for their anti-inflammatory properties, which can support heart health, joint health, and brain function.

One unique advantage of krill oil is its high concentration of astaxanthin, a powerful antioxidant. Antioxidants help protect our cells from damage caused by free radicals, unstable molecules that can cause oxidative stress and contribute to various chronic diseases.

Several studies suggest that consuming krill oil may have numerous benefits. Some of these potential benefits include reducing heart disease risk factors such as high blood triglyceride levels, improving joint pain and inflammation associated with arthritis, enhancing brain function and mood, and supporting eye health.

What are the benefits of Krill Oil?

krill oil offers a myriad of health benefits, ranging from cardiovascular support to cognitive enhancement and joint health. When taken as part of a balanced diet and healthy lifestyle, krill oil can be a valuable addition to your daily regimen.

Heart Health: One of the most well-known benefits of krill oil lies in its ability to promote heart health. Omega-3 fatty acids, such as EPA and DHA, play a crucial role in reducing triglyceride levels, lowering hypertension, and decreasing the risk of cardiovascular diseases.

Joint Health: Krill oil possesses anti-inflammatory properties that can alleviate symptoms associated with arthritis and joint pain. EPA and DHA help reduce inflammation in the joints, thereby improving mobility and comfort.

Brain Function: The omega-3 fatty acids found in krill oil are essential for optimal brain function. They support cognitive function, enhance memory, and may even reduce the risk of neurodegenerative diseases like Alzheimer’s.

Mood Enhancement: Krill oil has been linked to improved mood and emotional well-being. Omega-3 fatty acids help regulate neurotransmitter levels in the brain, which can positively impact mood and alleviate symptoms of depression and anxiety.

Skin Health: The omega-3 fatty acids in krill oil contribute to healthy skin by promoting hydration, reducing inflammation, and protecting against damage from environmental stressors. Regular consumption of krill oil may lead to clearer, more radiant skin.

Eye Health: DHA, a component of krill oil, is essential for maintaining optimal eye health. It supports retinal function and may help prevent age-related macular degeneration and other vision problems.

What are the Side-effects of Krill Oil?

While krill oil is generally considered safe for most people when taken at recommended doses, some individuals may experience mild side effects. These may include:

Fishy Aftertaste: Some individuals may notice a fishy aftertaste or burping after consuming krill oil capsules. This side effect is usually mild and can be minimized by taking the supplement with meals.

Digestive Issues: In rare cases, krill oil may cause gastrointestinal discomfort such as nausea or diarrhea or indigestion. These symptoms are typically temporary and subside with continued use.

Allergic Reactions: Individuals with shellfish allergies should exercise caution when taking krill oil, as it may trigger allergic reactions in sensitive individuals. It is advisable to consult a healthcare professional before incorporating krill oil into the diet.

Blood Thinning: Krill oil has blood-thinning properties due to its omega-3 fatty acid content. While this can be beneficial for cardiovascular health, individuals taking blood-thinning medications should use krill oil with caution to avoid excessive bleeding.

What are the various types of Krill Oil?

Krill oil is available in various forms, including:

Capsules: Krill oil capsules are the most common and convenient form of supplementation. They typically contain a standardized amount of EPA and DHA and are easy to incorporate into daily routines.

Liquid: Liquid krill oil offers flexibility in dosage and can be easily mixed into smoothies or beverages. It may be preferable for individuals who have difficulty swallowing capsules.

Softgels: Softgel capsules are another popular option for krill oil supplementation. They are easy to swallow and are often formulated with additional ingredients to enhance absorption and bioavailability.

How does Krill Oil work?

Krill oil works primarily due to its high concentration of omega-3 fatty acids, particularly EPA and DHA. These essential fatty acids play key roles in various physiological processes within the body:

Anti-Inflammatory Effects: EPA and DHA possess potent anti-inflammatory properties that help reduce inflammation throughout the body, thereby alleviating symptoms associated with chronic inflammatory conditions.

Cardiovascular Support: Omega-3 fatty acids support cardiovascular health by reducing triglyceride levels, improving blood vessel function, and lowering blood pressure. They also help prevent the formation of blood clots, reducing the risk of heart attacks and strokes.

Brain and Cognitive Function: DHA, in particular, is abundant in the brain and is essential for optimal cognitive function, memory, and mood regulation. Omega-3 fatty acids support the structure and function of brain cells, promoting overall brain health.

Joint Health: The anti-inflammatory properties of krill oil help reduce inflammation in the joints, alleviating pain and stiffness associated with conditions like arthritis.

Recommended dosage of Krill Oil

The recommended dosage of krill oil may vary depending on individual health needs and specific health conditions. However, a typical dosage ranges from 500mg to 1000mg per day, providing approximately 100-200mg of EPA and DHA combined.

Natural and Food Sources of Krill Oil

Krill oil can be found naturally in the oceans, where krill serve as a vital source of food for different marine creatures. However, if you’re interested in incorporating this supplement into your diet, there are various food sources and supplements available.

One of the easiest ways to consume krill oil is through the use of supplements. These come in the form of capsules or soft gels, allowing for convenient and accurate dosage. It’s important to note that the dosage may vary depending on factors such as age, gender, health goals, and specific needs.

Frequently Asked Question on Krill Oil

What is krill oil?

Krill oil is a substance extracted from tiny, shrimp-like marine animals called krill. These tiny crustaceans are found in the ocean and serve as a key food source for various marine species. Krill oil is rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for human health.

How is krill oil different from fish oil?

Krill oil is different from fish oil in several ways. Firstly, krill oil is extracted from krill while fish oil is extracted from fatty fish species like salmon, mackerel, and sardines. Secondly, the omega-3 fatty acids in krill oil are present in a different form called phospholipids, whereas fish oil contains triglycerides. Phospholipids are believed to enhance the absorption of omega-3s in the body compared to triglycerides. Lastly, krill oil contains a powerful antioxidant called astaxanthin, which gives it a red color. Fish oil does not naturally contain astaxanthin.

Is krill oil safe to take?

Krill oil is generally considered safe for most individuals when taken at recommended doses. However, like any supplement or medication, there may be some risks and potential side effects. Some people may experience digestive issues such as diarrhea, stomach discomfort, or indigestion. Krill oil may also interact with certain medications, so it’s important to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or take prescription medications.

Is krill oil suitable for vegetarians/vegans?

No, krill oil is not suitable for vegetarians or vegans as it is sourced from marine animals. For those following a plant-based diet, there are alternative options available such as algae-based omega-3 supplements, which provide a vegan-friendly source of these essential fatty acids.

Can I take krill oil if I have a seafood allergy?

Individuals with a known seafood allergy should exercise caution when considering krill oil as a supplement. Although krill is not a shellfish, it is still derived from a marine source and may potentially trigger an allergic reaction in some individuals. It’s recommended to consult with an allergist or healthcare professional before taking any new dietary supplements.

Can krill oil be taken during pregnancy or while breastfeeding?

Pregnant or breastfeeding women should consult with their healthcare provider before taking any dietary supplements, including krill oil. While omega-3 fatty acids are important for fetal development and overall maternal health, it’s important to ensure that the dosage and source are suitable for pregnancy or breastfeeding. Healthcare professionals can provide personalized guidance based on individual needs and potential risks.

Can children take krill oil?

Krill oil may be suitable for children, but it’s always best to consult with a pediatrician before giving any dietary supplements to children. The dosage and safety considerations may differ for children compared to adults, so it’s important to seek professional advice to ensure the appropriate use of supplements in this population.

How should I store krill oil?

Krill oil should be stored according to the specific instructions provided on the product packaging. In general, it’s recommended to store krill oil supplements in a cool, dry place away from direct sunlight. Some products may require refrigeration after opening to maintain freshness and prevent degradation of the omega-3 fatty acids.

Faye James

Clinical Nutritionist

Nutritionist

Experienced Senior Content Designer with an impressive portfolio of collaborations with renowned brands such as Woolworths, Weight Watchers, Fitness First, Barry's, Goodlife and Table of Plenty. Accredited Nutritionist and Cook Book Author, with extensive media coverage in ELLE, Glamour, Harpers Bazaar, Daily Express, Telegraph UK, MailOnline, WHIMN, WHO, New Idea, Girlfriend, Practical Parenting, Kidspot, Good Food, Body and Soul, Prevention, Good Health, Healthy Food Guide, Woman's Weekly, Women's Day, NW, Take 5, TV Week, HELLO! and OK! Author of The Menopause Diet (2023), The Long Life Plan (2018) and creator of The 10:10 Diet (2019). Frequently featured as an expert in Body & Soul, and proud member of Nutrition Council Australia and Associate Member of The Australian Menopause Society.