What is krill oil good for?
Differences with fish oil
Krill oil is much like fish oil, in the sense that it is a rich source of omega-3 fatty acids, however some studies have found that the omega-3 fatty acids that are found in krill oil are actually easier to absorb than those found in fish oil, due to the way in which the acids themselves are packaged.Specifically, in fish oil the eicosapentaenoic and docosahexaenoic acids (commonly referred to as simply EPAs and DHAs) are bound to triglycerides, while in krill oil they are bound to phospholipids, and these are thought to be more easily absorbed by the human body.
Astaxanthin content
In addition to this, krill oil contains astaxanthin, a reddish pigment that is also found in other aquatic animals, such as salmon and lobster, which is known to have significant anti-inflammatory and antioxidant properties.Krill oil's anti-inflammatory properties
The omega-3s found in krill oil are the ones studied for inflammation, and one study reported less pain and better mobility in people that were suffering from rheumatoid arthritis.Another study observed similar results in people suffering from osteoarthritis.
Cardiovascular health
People often take omega-3 supplements to promote cardiovascular health, and several studies have looked at krill oil and cardiovascular outcomes. One of the ways it is thought to work is by regulating blood pressure and lowering triglyceride levels, both of which are risk factors for heart disease.Mental health
Another study has found a link between increased omega-3 intake and reduced levels of anxiety, and that the higher the level of anxiety, the larger the reported improvement was when taking omega-3 supplementation.Menstrual cycle
Also, while omega-3 supplements are often taken for the discomfort associated with pre-menstrual syndrome, further research reported that women who took krill oil reduced their symptoms, and also their dependency on pain medication, more than women who were taking fish oil.When should I take krill oil?
There does not seem to be an optimal time of day for taking krill oil, however its fatty acid content means that it should be taken with a meal, especially one that incorporates dietary fat, such as fish, fatty meat, nuts, seeds, avocados, and similar foods in order to maximize absorption.
What else pairs well with krill oil?
Also taken with vitamin E
One of the main reasons that omega-3 supplements are taken is for their role in reducing inflammation, and research has looked at whether it works even harder in this regard when paired with vitamin E, a fat-soluble vitamin which is also known to have significant anti-inflammatory properties.That said, it is advised to not take this combination in excessive amounts, as too much omega-3 can actually reduce the amount of available vitamin E, as well as both types of supplement exhibiting a blood-thinning property that could be undesirable in excess.
Also taken with vitamin C or vitamin D
Similarly, vitamin C and vitamin D also mix well with omega-3 supplements by exhibiting potent antioxidant and anti-inflammatory effects.Combining vitamin D with omega-3 supplements in particular is studied against blood markers associated with inflammation, along with insulin levels and levels of good cholesterol.
Also taken with magnesium
One very popular supplement that is known to combine well with omega-3 is magnesium.Specifically, omega-3 supplementation appears in the research on triglyceride levels, blood pressure and the buildup of plaques in the arteries, while magnesium works to dilate blood vessels, enhancing the lowering of blood pressure even further.
This means that people with certain cardiovascular conditions, or people who suffer from high blood pressure, could take magnesium alongside their krill oil supplements.
Also taken with vanadium
A lesser known mineral that appears alongside omega-3 fatty acids in research is vanadium.Several animal studies have been performed on this combination, with reported results including less tumor growth, less spread of cancer cells, better DNA integrity and more cancer cell death in rats that had breast cancer.
Also taken with B vitamins
Omega-3 fatty acids are also known to combine well with B vitamins, and it has been demonstrated that both omega-3 fatty acids and B vitamins need to be present in sufficient amounts in our body for optimal brain health.For example, one study involving vitamin B8 (commonly known as inositol), showed a significant reduction in psychiatric symptoms, such as mania or depression, when combined with omega-3 fatty acids, compared to individual supplementation.
It has also been found that a combination of B vitamins and omega-3 fatty acids was able to lower homocysteine blood levels much more effectively than by taking omega-3 supplementation alone. Homocysteine is an amino acid that is a main driver of cardiovascular problems when found in high amounts in the blood.
Also taken with grape seed extract
Another study that combined omega-3 supplements with grape seed extract showed changes in insulin levels, and also triglyceride levels, when compared to taking the supplements individually.Also taken with choline
Also, interactions between omega-3 fatty acids and choline, when both are included in the same routine, have been looked at for brain health and eye health, with a greater effect reported than when the supplements are taken separately.Also taken with omega-6
Lastly, it is important to remember that omega-3 fatty acids have a counterpart, known as omega-6 fatty acids, and it is important to have a correct balance of both. Studies have looked at taking both types of fatty acid together rather than individually.Good examples of omega-6 fatty acid supplements are evening primrose oil or pumpkin seed oil, and they are often taken in combination with krill oil or other omega-3 fatty acid supplements in order to maintain this balance.
What should I avoid taking krill oil with?
Other blood-thinning supplements
Krill oil is one of the omega-3 supplements that can have a mild blood-thinning effect, and garlic extract is another. The two push clotting the same way, so a serving of each together goes further than either bottle would on its own.Other marine oils
Krill oil and the other marine oils carry the same omega-3 fats, so one bottle already covers the main benefits that the others would give.What are natural sources of krill oil?
Krill oil is pressed from krill, the small shrimp-like crustaceans that swarm in cold southern seas in numbers that feed whales and penguins, and the oil comes from vast amounts of the whole animal rather than a specific portion. Nobody serves krill with chips (last time I checked!), so the same fat reaches you through oily fish such as mackerel and sardines, which is where most of us get omega-3 servings from.
Who should avoid taking krill oil?
Before taking krill oil supplements, check with your trusted healthcare professional if any of the following apply to you:
- Shellfish allergy
Krill oil comes from a crustacean, so a shellfish allergy is the clear reason to choose a fish or algal oil instead and to read the label's source line. The oil also carries a clotting caution at supplement amounts, and a routine that already includes a blood thinner or surgery in the coming weeks is worth mentioning to your prescriber.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of krill oil
Possible side effects from taking krill oil supplements may include (but are not limited to) the following:
- Fishy aftertaste
- Allergic reaction
If you are experiencing negative side effects from taking krill oil supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with krill oil
The medicines listed below are the ones most often named in interaction reports for krill oil, but it is by no means a comprehensive list:
- Blood thinners
Blood-thinning medication
As with other omega-3 supplements, it is advisable to avoid taking krill oil if you are using blood thinners, or have a bleeding disorder, as this type of supplement can exacerbate bleeding, bruising, and cause problems with clotting.If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking krill oil supplements.
Can I take krill oil while pregnant or breastfeeding?
Krill oil supplies the same EPA and DHA as fish oil, in a phospholipid form, and the pregnancy reasoning is the same: DHA for your baby's brain and retina. It's a crustacean product, so a shellfish allergy is the reason to choose fish or algal oil instead, and it carries the same mild clotting caution at supplement amounts. That said, there's less pregnancy research on krill oil specifically than on fish oil.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of krill oil?
Possible signs of krill oil deficiency may include (but are not limited to) the following:
- There is no established dietary deficiency syndrome for this supplement
This is not an essential vitamin your diet is required to supply, so there is no scurvy-style list of deficiency symptoms. Feeling off after you stop a capsule is not the same as a named deficiency, and that conversation belongs with a trusted doctor.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store krill oil?
For optimal shelf life, it is recommended to keep krill oil supplements stored in the fridge. Always make sure the bottle or container is tightly closed before putting it in the fridge.
Krill oil data sources & further reading
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