6 Science-Based Health Benefits of Krill Oil

Krill oil is rich in vital omega-3 fatty acids and is associated with a number of potential health advantages.

This supplement is becoming increasingly popular as an alternative to traditional fish oil.

It’s extracted from krill, tiny crustaceans eaten by whales, penguins and many other marine animals.

Like fish oil, krill oil supplies docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fats that come exclusively from ocean sources. These fats play crucial roles in the body and are connected to numerous health benefits (1, 2, 3, 4).

Consequently, taking a supplement that provides EPA and DHA is wise if you don’t eat the recommended eight ounces of seafood per week (5).

Krill oil is sometimes presented as superior to fish oil, although more research is required to confirm that. Nonetheless, it may deliver meaningful health benefits.

Below are six benefits of krill oil supported by scientific studies.

1. A Great Source of Heart-Healthy Fats

Both krill oil and fish oil offer the omega-3 fats EPA and DHA.

Some research indicates that the omega-3s in krill oil might be more readily used by the body than those in fish oil, because most omega-3s in fish oil are stored as triglycerides (6).

In contrast, a considerable portion of omega-3s in krill oil exist as phospholipids, which could be easier to absorb into the bloodstream (6).

Several trials reported that krill oil raised omega-3 levels more effectively than fish oil, proposing that differences in molecular form may explain this (6, 7).

However, another carefully controlled study that matched EPA and DHA doses between krill and fish oil found both oils equally capable of elevating blood omega-3 levels (8).

Additional research is necessary to determine whether krill oil truly provides more bioavailable omega-3s than fish oil.

Summary: Krill oil supplies valuable omega-3 fats. These fats may be easier to absorb compared with those in fish oil, but further studies are required to confirm this.

2. May Reduce Inflammation

Omega-3 fatty acids, such as those in krill oil, have recognized anti-inflammatory roles in the body (9).

Krill oil might be particularly potent against inflammation because its omega-3s appear to be more bioavailable.

Additionally, krill oil contains astaxanthin, a pink-orange pigment with antioxidant and anti-inflammatory properties (9).

A number of studies have started to evaluate krill oil’s impact on inflammatory processes.

One in vitro study showed krill oil decreased production of inflammatory molecules when pathogenic bacteria were applied to human intestinal cells (9).

In a trial of 25 individuals with modestly elevated blood lipids, daily 1,000-mg krill oil supplements improved an inflammation marker more effectively than 2,000 mg per day of purified omega-3s (10).

Another study involving 90 people with chronic inflammation reported that taking 300 mg of krill oil daily reduced an inflammation marker by up to 30% after one month (11).

Though only a handful of studies exist, they indicate potentially favorable anti-inflammatory effects.

Summary: Krill oil delivers anti-inflammatory omega-3s and astaxanthin. Limited studies specifically on krill oil and inflammation have all found beneficial outcomes.

3. May Ease Arthritis and Joint Pain

Because krill oil appears to lower inflammation, it may also alleviate arthritis symptoms and joint discomfort, which are often inflammation-driven.

One study that observed a reduction in an inflammation marker also reported decreases in stiffness, functional impairment and pain in patients with rheumatoid or osteoarthritis (11).

A second, small but well-controlled trial of 50 adults with mild knee pain found that 30 days of krill oil significantly lowered pain during sleep and standing, and increased range of motion (12).

Animal research also supports these findings: mice with induced arthritis showed improved arthritis scores, reduced swelling and fewer inflammatory cells in joints when given krill oil (13).

While more extensive human trials are required, krill oil shows promise as a supplementary therapy for joint pain and arthritis.

Summary: Both animal and human studies indicate that krill oil supplementation can improve joint pain and arthritis symptoms, but additional research is warranted.

4. May Improve Blood Lipids and Heart Health

DHA and EPA are regarded as heart-healthy omega-3s (2).

While fish oil has been shown to benefit blood lipid profiles, krill oil appears effective as well. Studies suggest it may be particularly useful in lowering triglycerides and other blood fats (2, 14, 15, 16, 17).

One trial comparing krill oil and purified omega-3s found that only krill oil increased “good” HDL cholesterol and reduced a marker of inflammation more effectively despite a lower dose. Conversely, the purified omega-3s were better at lowering triglycerides (10).

A recent review of seven trials concluded that krill oil can lower “bad” LDL cholesterol and triglycerides, and may also raise HDL cholesterol (17).

Another study comparing krill oil to olive oil reported that krill oil significantly improved insulin resistance and endothelial (blood vessel lining) function (18).

Long-term trials are needed to determine how krill oil affects actual heart disease risk. Nonetheless, current evidence indicates it improves several established risk factors.

Summary: Research shows that krill oil, like other omega-3 sources, may enhance blood lipid profiles and other heart disease risk markers.

5. May Reduce PMS Symptoms

Overall, omega-3 fats can help reduce pain and inflammation (19).

Multiple studies have found that omega-3 or fish oil supplements can lessen menstrual pain and premenstrual syndrome (PMS) symptoms, sometimes lowering the need for painkillers (20, 21, 22, 23, 24).

Since krill oil contains the same omega-3 varieties, it appears to be similarly effective.

One study compared krill oil and fish oil in women diagnosed with PMS (25).

Both supplements produced statistically significant symptom improvements, but women taking krill oil used considerably less pain medication than those taking fish oil (25).

This suggests krill oil may be at least as beneficial as other omega-3 sources for easing PMS.

Summary: Several studies indicate omega-3s help reduce period pain and PMS. Only one study has examined krill oil specifically, but results were encouraging.

6. Simple to Incorporate Into Your Routine

Taking krill oil is an easy method to boost your EPA and DHA intake.

It’s widely sold online and in many pharmacies. Capsules are generally smaller than fish oil pills and may cause less belching or fishy aftertaste.

Krill oil is often viewed as a more sustainable option than fish oil because krill are plentiful and reproduce quickly. Unlike fish oil, krill oil also contains astaxanthin.

However, krill oil is usually notably more expensive.

Health authorities generally recommend 250–500 mg per day of combined DHA and EPA (26).

Yet, more research is necessary to establish an ideal krill oil dosage. Follow package directions or consult your physician.

It’s not advisable to exceed 5,000 mg per day of combined EPA and DHA from food and supplements (26).

Certain people should check with their doctor before using krill oil, including those on blood-thinning medications, individuals preparing for surgery, and pregnant or breastfeeding women (4).

This caution stems from the fact that omega-3s may have blood-thinning effects at high doses, although current evidence suggests this is not usually harmful. Krill oil’s safety during pregnancy or breastfeeding hasn’t been well studied. Also avoid krill oil if you have a seafood allergy.

Summary: Krill oil capsules are easy to find and tend to be smaller than fish oil capsules. Follow recommended dosages on the label.

The Bottom Line

Krill oil is quickly gaining traction as an alternative to fish oil.

It may offer distinct advantages like smaller capsule size, antioxidant content, potentially more sustainable sourcing and fewer side effects.

Whether it’s truly superior to fish oil remains unclear, and additional research is needed to pinpoint its health effects and optimal dosing. If you’re weighing options, see this comparison for krill oil vs fish oil.

Overall, current evidence indicates krill oil is an effective marine-derived source of omega-3s with several science-supported benefits.