Have you ever heard of krill oil? It comes from the tiny shrimp-like organisms existing in the Antarctic waters, holding the secret to the better health of your heart, brain, and joints. Sounds like a discovery, right? Well, that’s exactly what krill oil is—nature’s hidden gem.
You all must have heard of omega-3 fatty acids. These are the effective nutrients that reduce heart diseases and improve brain function. But did you know that this krill oil is one of the most potent sources of omega-3s? Research has shown that krill oil might even be more effective than fish oil in terms of bioavailability or how well your body absorbs the nutrients.
Krill oil has been consumed in different diets in Taiwan, South Korea, and Japan for hundreds of years. The countries recognized its health advantages decades ago, and now it is catching international recognition. So, let’s discuss what makes krill oil unique and how it can change your health.
Trust me, you’re gonna want to stick with us till the end—you might just be surprised by what you find out!
Nutritional Composition Of Krill Oil
The unique nutritional combination of krill oil contributes to its remarkable health benefits. It contains omega-3 fatty acids, phospholipids, astaxanthin, choline, and a small amount of vitamins and minerals.
Omega-3 Fatty Acids
The effects of Krill oil are mostly because of two key omega-3 fatty acids. They are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA reduces triglyceride levels in the body and prevents any kind of heart disease. On the other hand, DHA is necessary for brain health, eye health, and overall cellular function.
DHA is crucial for the development of the fetal brain during pregnancy because it also plays a big part in the growth and healthy maintenance of the nervous system.
Phospholipids
Omega 3 is present in other seafood too; what is different in antarctic krill oil? The difference is the phospholipid form of omega-3. This phospholipid structure significantly increases the absorption of EPA and DHA in comparison to the triglyceride form in fish oil.
Astaxanthin
It is a potent antioxidant, which gives this oil a characteristic red color. Astaxanthin has anti-inflammatory and antioxidant properties; it protects cells from oxidative damage.
This antioxidant improves skin health, boosts the immune system, and also improves your performance during exercise.
Choline
Antarctic Krill is a good source of choline, an essential nutrient that promotes brain and liver functions. Choline is also necessary for the production of acetylcholine, a neurotransmitter for memory and muscle control.
Additionally, it has a role in maintaining the structure of the cell membrane and fat metabolism.
Vitamins And Minerals
The oil from Antarctic krill contains a small amount of vitamins A and E. They protect the cells from oxidative stress and improve the immune system, skin, and eye health.
Additionally, it contains some minerals, such as calcium, iron, and magnesium, in trace amounts that contribute to overall health.
The brand and processing technique can change the nutritional composition of the oil. However, this is an approximate estimation of the nutrients found in 100 ml of krill oil.
| Nutrient | Value |
| Total Calories | 900 kcal |
| Total fat | 100 gm |
| Total omega-3 fatty acids | 24 gm |
| EPA | 15 gm |
| DHA | 9 gm |
| Phospholipids | 40 gm |
| Astaxanthin | 800 micrograms |
| Choline | 4 gm |
| Vitamin A | 300 IU |
| Vitamin E | 15 IU |
10 Health Benefits Of Krill Oil
The nutrient-rich oil from krill provides a lot of health benefits. Let’s understand the krill oil benefits one by one.
1. Supports Heart Health
As we know, krill oil is rich in omega-3. Studies suggest that the EPA and DHA omega 3s lower the rate of cardiovascular diseases. Krill oil may be effective in reducing total cholesterol, triglycerides and reduce blood pressure.
Thus, regular consumption of this oil can reduce the risk of cardiovascular issues by improving lipid profile and reducing inflammation.
2. Improves Brain Health
The major structural component of the brain is DHA, and an adequate level maintains cognitive function and overall brain health. Krill oil is a good source of DHA, it can enhance memory, mental clarity, and focus, and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and dementia.
3. Reduces Inflammation
The anti-inflammatory properties of omega-3 help to reduce inflammation in the body. Therefore, regular krill oil intake can reduce chronic inflammation, which causes health conditions such as heart disease, arthritis, and inflammatory bowel disease.
Moreover, the presence of astaxanthin in the oil further boosts its ability to reduce inflammation and cell damage.
4. Promotes Joint Health
Krill oil is very effective for joint pain and arthritis because of its anti-inflammatory properties. It helps to reduce joint inflammation and stiffness and provides joint mobility and comfort.
According to clinical research, it can considerably lessen rheumatoid arthritis and osteoarthritis symptoms.
5. Enhances Skin Health
Along with omega-3, krill oil also contains a powerful antioxidant, astaxanthin. Together, they help to protect the skin from UV damage.
They help to reduce the appearance of wrinkles and enhance the elasticity of skin and its hydration. It also helps to reduce the symptoms of skin issues such as eczema and psoriasis.
6. Boosts Immune System
You will be surprised to know that oil can boost your immune system. Yes, krill oil has antioxidants and anti-inflammatory properties that strengthen your immune system.
Moreover, the omega-3 and astaxanthin work together to improve the body’s immune function and protect you from any kind of infection or disease.
7. Good For Liver Health
The fat you take plays a bigger role in your liver health because the liver also metabolizes the fat in the body. Krill oil intake can help you reduce the fat accumulation and inflammation in the liver.
Research on mice says that krill oil is capable of preventing and reversing hepatic steatosis, which improves insulin sensitivity in the liver.
Moreover, the omega-3 in the oil prevent and manage non-alcoholic fatty liver disease (NAFLD) by improving lipid metabolism.
8. Helps In Weight Management
Can oil help you lose weight? Yes, krill oil can be your weight-loss companion. It helps to improve metabolic health and reduce body inflammation.
Additionally, omega-3 fatty acids help to regulate appetite, increase fat oxidation, and improve insulin sensitivity, which all together help you reduce weight sustainably.
9. Enhance Mood And Mental Health
If you feel low or are concerned about your mental wellness, krill oil can help. The nutrients in the oil help to regulate the neurotransmitters, which transmit information in the brain.
Regular intake of this oil can also reduce the symptoms of depression and anxiety and improve anyone’s mood.
10. Supports Eye Health
We know that carrots are good for eye health; that is due to the presence of vitamin A. Similarly, DHA is also a key component of the retina. It protects the eye against age-related macular degeneration (AMD) and other eye conditions.
Moreover, the presence of vitamin A and astaxanthin improves the overall eye health.
Krill Oil vs Fish oil
When it comes to choosing a supplement for omega-3 fatty acids, both krill oil and fish oil are popular choices. They do share some similarities; however, they have some differences that can influence your decision on which to choose.
| Parameters | Krill Oil | Fish Oil |
| Source | From krill found in the Antarctic Ocean. | From fatty fish such as salmon, mackerel, sardines, and anchovies. |
| Omega 3 Fatty acids | EPA and DHA in the form of phospholipids, enhance absorption and bioavailability. | EPA and DHA in the form of triglycerides, which are less effective than phospholipids. |
| Antioxidant Content | Rich in astaxanthin, which gives red color. | Not present |
| Purity and Contaminants | Krill is lower in the food chain so accumulates fewer heavy metals and toxins. | Fishes can accumulate mercury, PCBs, and other contaminants. |
| Taste and smell | Milder taste and smell | Fishy taste and odor |
| Cost | Generally expensive due to the processing method. | More affordable and widely available in various forms and concentrations. |
How To Choose The Right Krill Oil Supplement?
To get the maximum krill oil benefits, it is important to choose a high-quality supplement.
1. The first priority is to choose the supplement from reputable brands that follow strict manufacturing practices.
2. Make sure the supplement is free from heavy metal contaminants, PCBs, and other toxins.
3. The supplements should confirm the advertised amount of omega-3 fatty acids, phospholipids, and antioxidants.
4. You should choose the oil that is certified by reputable third-party testing, such as the International Fish Oil Standard (IFOS), the Marine Steward Council (MSC), and Friends of the Sea (FOS).
5. It is available in capsule and liquid form, choose the form that is convenient for you. The best containers for maintaining the potency of the oil are blister packets and bottles with dark colors.
6. Lastly, read the reviews of customers to understand the reliability and benefits of the product.
Recommended Dosage Of Krill Oil
Generally, the dosage for krill oil lies between 250 mg and 2000 mg. For any specific conditions, the dosage is different. FDA approves 2g/day i.e. 2000 mg of krill oil per day.
The recommended dosage for certain conditions, like high triglycerides, joint pain, or inflammation, may vary between 1000 and 2500 mg. In these cases, the dosage will be given by your healthcare provider.
Doctors suggest taking the supplements with meals that are rich in healthy fats. They increase the absorption of the oil and also reduce the chances of digestive discomfort.
We would suggest you consult with your healthcare provider before starting any new supplements in your daily routine to avoid any kind of issue.
Potential Side Effects And Precautions
Krill oil is generally safe for most of us, but there are a few common side effects that everyone should know. The most common side effect is that some people can experience upset stomachs, diarrhea, nausea, or bloating.
Who should avoid it?
- People with seafood or shellfish allergies should avoid it completely.
- Krill oil has anticoagulant properties, so people with bleeding disorders and those who are taking blood thinner medication should also avoid it.
- Pregnant and breastfeeding women should consult with their healthcare provider before taking krill oil supplements.
- Parents should consult with the pediatrician before giving krill oil to their kids because the dosages for children are different.
Interaction With Medication
Krill oil can interact with blood thinners, antiplatelet drugs, NSAIDs, and cholesterol-lowering drugs. These includes warfarin, heparin, aspirin, clopidogrel, ibuprofen, naproxen, and statins.
Moreover, there may be more drugs that can interact with krill oil. So, consult with your doctor before taking it.
General Precautions
Initially, start with a lower dose of krill oil to see how it reacts, and then gradually increase the amount if it is needed. Importantly, choose the right supplement and store it in a cool, dark place to prevent oxidation.
Conclusion
Krill oil is rich in Omega-3 fatty acids, antioxidants, and various vital nutrients. Here’s a summary of the benefits that krill oil brings:
- Omega-3: Better absorbed in the phospholipid structure – Includes EPA and DHA
- Heart Health: Reduces cholesterol and triglycerides in blood pressure, decreasing heart disease risk.
- Brain Health: Improves memory and concentration and enhances brain functioning because it contains DHA.
- Reduces inflammation: In case of arthritis, along with other inflammatory diseases.
- Joint Health: It helps relieve pain and stiffness within joints, particularly in cases of osteoarthritis.
- Skin Health: Reduces wrinkle formation and guards against UV damage
- Immune System: Enhance immunities, reduces infections
- Liver Health: It fights and prevents fatty liver disease
- Weight Management: Metabolism and body inflammation are improved
- Eye Health: DHA prevents age-related macular degeneration
- Dosage: 250 to 2000 mg a day, depending on the condition required. You must consult your doctor before any prescription.
- Precautions: Avoid using it if allergic to shellfish. Also, avoid if a patient is already on blood thinner or has bleeding disorders. Pregnant and breastfeeding women and children should consult the doctor before its usage.
Krill oil is a very effective supplement, but always first consult with the doctor before consuming it.
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Frequently Asked Questions
What Is Krill Oil Good For?
It is good for heart health, brain functions, and joint health as it is rich in omega-3 fatty acids. The fatty acids, antioxidants, and other nutrients in krill oil enhance skin health, boost the immune system, and aid in weight management too.
What Is Krill Oil Vs Fish Oil?
Omega-3’s in krill oil are bound to a phospholipid molecule, which is more easily absorbed by the body, whereas the omega-3s found in fish oil are bound to a triglyceride. Krill oil also contains the antioxidant astaxanthin, which fish oil does not.
Who Should Not Take Krill Oil?
People with seafood or shellfish allergies should avoid krill oil. Also, avoid if a patient is already on blood thinner or has bleeding disorders. Pregnant and breastfeeding women and children should consult the doctor before its usage.
What Is Krill Used For?
Krill is mostly used for krill oil, which contains high levels of omega-3 oils to promote heart, brain, and joint health. Some krill species are also used as feed for animals, while others are cultivated in aquaculture.
Can I Take Krill Oil And Vitamin D Together?
Yes, you can take them together as they do not interfere with each other. However, it is best to consult with your doctor before taking them together.
Is It Ok To Take Krill Oil At Night?
It is good to separate your supplements one for day and one for night to reduce digestive discomfort. But it is important to take it along with your meal to reduce discomfort.
Contact Us
We would love to hear about your experience with krill oil! Share your stories and insights in the comment section below.
Moreover, if you are looking for a customized diet plan for better health or want to lose weight with cheat meals you can contact us today.
Our dietitians will discuss how we can help you achieve your health goals. Drop your queries here, and our team will be happy to help you. Let’s get healthier together!
Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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