Omega-3 fish oil capsules are one of the most widely used health supplements on the market today thanks to a wide range of health benefits. But a new comer has recently made an appearance in the fish oil market called krill oil, which is touted to be vastly superior to fish oil in a variety of different ways.
Krill are tiny creatures, measuring in at only a few centimeters in length, but despite their small stature it looks like they could certainly make quite a big impact on your health!
In this article we’re going to take a closer look at the science behind krill oil to find out how they compare to simply using ordinary omega-3 fish oils and if they are worth the price premium.
The Health Benefits of Omega-3 Fatty Acids
Perhaps the most obvious benefit of taking any kind of omega-3 supplement is that it enables you to actually consume an adequate enough of these valuable fatty acids.
The average Western diet tends to be excessively high in omega-6 fatty acids, such as those found in vegetable oils such as canola oil. Ideally we should seek a ratio of around 1:1 or 2:1 in favor of omega-6, but many people eat a ratio of as much as 30:1. 40:1, or even 50:1 It is argued that this imbalance contributes to a great many ailments such as heart disease, rheumatism, and metabolic syndromes such as type II diabetes. By increasing the amount of omega-3 fatty acids in our diet we can help to reduce our risk factors for hyperlipidemia[2] or high levels of triglycerides in the bloodstream, while also reducing total cholesterol levels[3]. What’s more, a 2007 study published in the Journal of the American College of Nutrition demonstrated a significant reduction in arthritic symptoms in subjects suffering from chronic inflammation[4] when administered with krill oil specifically. This brings us onto the differences between krill oil and fish oil. The two omega-3 fatty acids found in fish oil capsules are eicosapentanoic acid or EPA, and docosahexanoic acid or DHA. These two incredibly health fatty acids are also found in krill oil but the way they are packaged is, in a molecular sense, quite different. EPA and DHA come in the form of triglycerides when found in fish oil, while krill oil features these two fatty acids in what is known as a double-chained phospholipid structure, mimicking the way fats are constructed in the cells of the human body. This makes the omega-3 fatty acids found in krill oil far easier for the human body to absorb and utilize. What’s more, the EPA in krill oil contains a powerful antioxidant known as astaxanthin, as well as vitamins A, D, and E. The Oxygen Radical Absorbance Capacity or ORAC value of a compound is, simply put, a metric used to determine the degree to which something provides the cell with protection against the oxidative damage caused by free radicals. Due to its far enhanced absorption rates and additional nutritional content, krill oil boasts an ORAC value that is a whopping 48 times higher than that of fish oil. It is also worth mentioning that the higher antioxidant content of krill oil means that it will stay fresh and affective for far longer than fish oil[5]. It is worth noting the krill oil supplements are almost always more expensive than their fish oil counterparts, which may raise some questions regarding whether or not the added cost is actually worthwhile. Aside from the fact that we have already established the superior benefits that krill oil offers over fish oil, there is an even simpler answer to this which is to say that the enhanced absorption of the double-chained phospholipid structure means that you can use a lower dose to achieve the same results. The phospholipid structure of krill oil is able to enter the cell mitochondria far more effectively, where it can be utilized to the fullest extent. To illustrate this, we borrow from a study that was published in the Springer Open Choice Journal in 2011 by Ulven et al. which looked at the metabolic effects of krill oil verses fish oil[6]. In this study it was established that the metabolic effects of both supplements are somewhat similar; however, the krill oil requires a lower dose of EPA and DHA to illicit the same benefits[7]. The researchers concluded that, “[omega-3 fatty acids] from krill oil in the form of [phospholipids] are readily and effectively absorbed after ingestion and subsequently distributed in the blood. The krill oil supplement is safe and well tolerated. Krill oil thus represents a valuable source of n-3 PUFAs.” From this we can clearly see how a higher priced supplement that is used at lower doses than its cheaper equivalent is still likely to work out to be a cost-effective solution, especially if we factor the significantly higher ORAC value into our reasoning. The above statement also answers any questions that one may have regarding the safety of krill oil, with there being “no apparent differences in the rate of adverse events or blood safety parameters between the krill oil, fish oil or control groups,” to borrow once more from the researchers. Most krill oil supplements come packaged in doses of 300mg, and this also happens to be the dosage most commonly used in studies researching its efficacy. This means that a 500mg daily dose of krill oil should be exactly what you need to reap all of the health benefits it has to offer. At this point it is worth mentioning that some of the benefits of krill oil, such as its ability to reduce the chronic inflammation and pain associated with arthritis, can take a period of weeks to become apparent. This means that you should have realistic expectations when first using your krill oil supplement, as well as remaining consistent and ensuring that you use the correct dosage every single day without fail. By doing this you will allow the concentrations of phospholipid EPA and DHA to accumulate within your cells. Krill oil is an incredibly effective supplement that provides a worthwhile alternative to traditional fish oil supplements. With its superior absorption rates, greater ORAC value, and established safety; not to mention its benefits in the field of arthritis, there has never been a better time to invest in a krill oil supplement so that you too can begin enjoying its health-promoting effects! [1] http://articles.mercola.com/sites/articles/archive/2011/08/26/how-can-this-oil-help-you-beat-these-24-common-diseases.aspx [2] http://www.ncbi.nlm.nih.gov/pubmed/17353582 [3] http://www.ncbi.nlm.nih.gov/pubmed/21042875 [4] http://www.ncbi.nlm.nih.gov/pubmed/17353582 [5] http://en.wikipedia.org/wiki/Krill_oilHealth Benefits: Krill Oil versus Fish Oil
A Discussion of Cost
What is the optimal dosage of Krill oil to use?
Our Verdict
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