When looking for the best omega-3 supplements, you may come across the krill oil vs fish oil debate. Both the oils are rich in omega-3 fatty acids that are essential for your body. Omega-3 fatty acids present in fish and krill oil can be classified as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which support a healthy brain functioning(1) and heart health amongst other benefits.
Let’s first understand what krill and fish oil is- Krill oil is obtained from tiny, cold-water, shrimp-like crustaceans known as krill. On the other hand, fish oil is extracted from fatty fishes like herring, sardines, salmon, and albacore tuna. Krill oil is red while fish oil is either gold or yellow. Apart from the color markers, there is a marked difference between krill and fish oil.
Given that both the oils are loaded with omega-3 fatty acids, let us first have a look at the key benefits offered by this bio compound. Here are the possible advantages of having sufficient omega-3 fatty acids in your system:
[ Read: Benefits of Fish Oil ]
The best krill oil and fish oil are capable of offering similar health benefits considering that they are both rich in omega-3 fatty acids, predominantly DHA and EPA. However, it must be noted that the structural composition of krill oil omega-3 fatty acids is different from fish oil. Thus, there is a difference in the way the body makes use of krill oil compared to fish oil.
Let us see how the oils fare when pitted against each other.
Even though krill oil and fish oil are both excellent sources of EPA and DHA, studies(2) indicate that the human body may absorb krill oil better than fish oil. This is because fish oil contains fatty acids in the form of triglycerides, while krill oil contains the same in the phospholipid form.
Experts believe that phospholipids are more effective and easier to absorb than triglycerides. Thus, even though one consumes a lower dosage of krill oil compared to fish oil, the increase in EPA and DHA in both cases will be near about the same. This proves the potency of krill oil against fish oil.
Krill oil contains astaxanthin, which is a highly powerful antioxidant. On the other hand, there are only a few fish oil with astaxanthin. In addition to repairing the damage caused by oxidative stress, astaxanthin also imparts anti-inflammatory properties, which improve heart health(3).
In fact, astaxanthin is responsible for granting the deep shade or orange in krill oil.
[ Read: Benefits of Krill Oil ]
Krill oil vs fish oil for cholesterol- One needs to remember the vital role played by astaxanthin in improving heart health. It not only increases the efficacy of krill oil but also helps it in outperforming fish oil.
In a controlled study(4), it was discovered that both krill oil and fish oil improved the risk factors associated with heart conditions. However, krill oil was found to be more potent in lowering blood sugar levels, triglycerides, and bad LDL cholesterol. This trend continued even though the dosage of krill oil was lower than that of fish oil.
The greatest advantage of fish oil over krill oil is that it is not only readily available but also cheaper than krill oil. While factoring in the expenses involved in extracting krill oil as compared to fish oil, it becomes evident that the end-product costs as much as ten times more than that of fish oil. This does not mean that fish oil is cheap; it is only cheaper and more accessible.
Supplementation of krill oil and fish oil is considered to be safe when consumed within the recommended dosage. Here are the potential downsides to consuming krill oil or fish oil:
Krill oil and fish oil are both excellent sources of omega-3 fatty acids, which the brain requires for proper functioning. Supplementation may help in reaching your recommended daily dosage of omega-3 fatty acids, which can grant you a wealth of health benefits. While krill oil is considered to be more effective, fish oil is more affordable and readily available. With the comparison outlined above, you can decide what best suits your requirements.
[ Read: Benefits of Tea Tree Oil ]
The key differences include:
Krill oil is proven to be more beneficial than fish oil, mainly because it can be absorbed easily.
Krill oil is not the same as fish oil; the differences between the two have been highlighted above.