Dietary supplements rich in omega-3 fatty acids are experiencing a huge surge in demand, mainly for the long list of health benefits. Supplements that are known to be a rich source of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), are especially most sought after due to the increased health benefits. Supplements derived from marine sources, such as krill oil and fish oil, are preferred for the benefits including certain distinct characteristics that make the oil supplements a good choice. Following sub-sections offer answers to the question – Krill Oil vs Fish Oil – What’s the difference between them? This helps highlight the advantages of each and their suitability.
What is krill oil?
Oil derived from tiny shrimp-like marine crustaceans called krill is called krill oil. These marine creatures are found in large numbers in the cold waters of the Antarctic and other cold regions. The oil extracted from krill is known for its high concentration of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are important for brain health, heart health, and overall inflammation management in the body. The oil also contains phospholipids, a type of fat that improves the absorption of omega-3 fatty acids in the body. Krill oil is available in various forms, such as capsules, softgels, and liquid.
What is fish oil?
Oil derived from the tissues of fatty fish, typically from salmon, mackerel, sardines, and anchovies is called fish oil. The oil is known for its high concentration of omega-3 fatty acids, a type of polyunsaturated fat linked to numerous health benefits. The two main types of omega-3 fatty acids found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil is available in various forms, such as capsules, softgels, and liquid. Fish oil supplements are often recommended for individuals who do not consume enough fatty fish in their diet, including individuals on a vegetarian diet or patients with dietary restrictions as a result of allergic reactions.
What are omega-3 fatty acids and what are the benefits?
Omega-3 fatty acids are a type of polyunsaturated fat considered essential fatty acids. While this is vital for good health this is not produced by the body and needs to be supplied through dietary intake or through supplements. While there are several types of omega-3 fatty acids, the most popular types are EPA and DHA, typically found in fatty fish. Omega-3 fatty acids have been extensively studied for their health benefits, including the following:
- Heart health: Omega-3 fatty acids support heart health by reducing triglyceride levels, lowering blood pressure, reducing inflammation, and improving overall cardiovascular function. EPA and DHA are known to have anti-inflammatory properties, reducing the risk of heart disease and other cardiovascular conditions.
- Brain health: Omega-3 fatty acids are important for brain health, as a major component of the brain and play a vital role in brain development and function. EPA and DHA have a positive impact on cognitive function, mood, and behavior, and may help reduce the risk of age-related cognitive decline, such as Alzheimer’s disease.
- Joint health: Omega-3 fatty acids have anti-inflammatory properties, reducing joint inflammation and pain, and are beneficial for individuals with conditions such as arthritis. The fatty acids help improve joint mobility and reduce discomfort.
- Eye health: DHA, in particular, is an important component of the retina in the eyes and plays a role in maintaining good vision and reducing the risk of age-related macular degeneration, a common eye condition that often results in vision loss.
- Overall inflammation management: Omega-3 fatty acids have been known to help reduce inflammation in the body, beneficial for overall health. Chronic inflammation has been linked to a variety of health conditions, including heart disease, diabetes, and certain types of cancer, and omega-3 fatty acids help mitigate inflammation resulting in overall well-being.
The appropriate dosage and form of omega-3 fatty acid supplements depend on individual health needs and dietary habits.
Which has more omega-3 fatty acids – krill oil or fish oil?
Krill oil and fish oil are both good sources of omega-3 fatty acids, specifically EPA and DHA. However, the concentration of omega-3 fatty acids can vary between krill oil and fish oil.
- Krill oil has a higher concentration of EPA and DHA per unit of weight compared to fish oil. The omega-3 fatty acids in krill oil are typically in the form of phospholipids, believed to have better bioavailability and absorption in the body compared to the triglyceride form of omega-3s found in fish oil. This means that a smaller amount of krill oil may be needed to achieve the same amount of EPA and DHA as compared to fish oil.
- Fish oil typically contains higher levels of total EPA and DHA per serving compared to krill oil. However, the absorption and utilization of omega-3 fatty acids from fish oil may vary depending on factors such as the quality of the fish oil, the form in which it is consumed, and the individual’s unique physiology.
Importantly, choosing high-quality, reputable sources of krill oil or fish oil supplements is necessary to ensure purity, potency, and safety.
Krill Oil vs Fish Oil – What’s the difference between them?
Krill oil and fish oil are both dietary supplements with certain differences, including the following:
#1 The source of the two oil types
- Krill oil is derived from krill, a small shrimp-like marine crustacean that is found in the cold waters of the Antarctic Ocean
- Fish oil is derived from fatty fish, such as salmon, mackerel, sardines, and anchovies.
#2 The form of Omega-3 Fatty Acid
- The omega-3 fatty acids in krill oil are typically in the form of phospholipids, that have better bioavailability and are absorbed better in the body.
- The omega-3 fatty acids in fish oil are in the form of triglyceride, with relatively lesser bioavailability and absorption.
#3 Antioxidant Astaxanthin
- Krill oil naturally contains astaxanthin, a potent antioxidant, and this gives krill oil its characteristic red color.
- Fish oil typically does not contain astaxanthin and it can only be infused or fortified additionally.
#4 Sustainability of the source
- Krill is a rapidly reproducing species, and is an important food source for many marine animals. This has raised concerns about the sustainability of krill harvesting.
- Fish oil is sourced from various fish species, some of which are known to be more sustainable than others, depending on factors such as fishing methods, location, and regulations.
#5 Price factor
Krill oil is typically more expensive when compared with fish oil due to the higher cost of krill harvesting, processing, and lower availability compared to fish oil.
Krill oil and fish oil are good sources of omega-3 fatty acids, and the choice among the two will depend on individual preferences and need to be ideally decided after consultations with a healthcare specialist.
Education: Master’s in Public Health (MPH) from the University of Michigan. Experience: Over 8 years of experience writing for health and wellness websites, including WebMD and Healthline, specializing in women’s health and nutrition.
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