As we saw in our previous report its very easy to fall in the trap of Omega 3 deficiency and end up with the health consequences of an out of balance Omega 3 to Omega 6 ratio. Click here if you haven’t read our report on Omega 3 Deficiency – Can Krill oil improve your Omega 3 to 6 fatty acid ratio?
It is clear that unless you can consume free range eggs, grass fed meat or wild fatty fish on a near daily basis chances are your Omega 3 levels will not be optimal, especially if other foods in your diet contribute to a higher ratio of Omega 6 fatty acids.
As a result the most practical way to ensure you get sufficient Omega-3 is to take a daily fish oil supplement on top of a healthy diet, but which should you take: Fish Oil or Krill Oil?
Lets look at how standard fish oils compare to Krill Oil
Factor 1: Nutritional content
Standard omega 3 fish oils tend to have 30% EPA and DHA omega 3 fatty acids, but but this varies from brand to brand, and some products include additional omega 6 and omega 9 fatty acids to the mix.
Krill oil on the other hand has 14% EPA and DHA omega 3 fatty acids, BUT the unique phospholipid structure of these fatty acids means they are absorbed much better by the body, so you actually need less whilst getting more benefits.
Not only that but Krill oil contains Vitamins A, E and D as well as a powerful antioxidant named Astaxanthin.
According to Dr Mercola, Astaxanthin is:
Factor 2: Freshness
Standard fish oils tend to be prone to oxidation and rancidity which dramatically lowers the efficacy of the Omega 3 fatty acids and can release damaging free radicals into your body.
Krill oil is unique as it contains Astaxanthin, a potent antioxidant which prevents the highly perishable omega-3 fats from oxidising before you are able to integrate them into your body.
Factor 3: Origins and sustainability
Standard fish oils are extracted from oily cold water farmed or wild fish such as halibut, herring, mackerel, salmon, sardines, cod and albacore tuna.
These species of fish are being fished out by large scale industrial fishing, and on average fishing quotas are 15-30% higher than scientist recommend limits.
Krill oil is obtained from krill, a tiny shrimp like creature that lives in the pristine waters of Antarctica. These feed on plankton floating on the oceans surface and they represent the largest biomass in the world.
Krill harvesting is one of the best regulated in the planet, and there are about 4000 times more krill in the wild than being harvested, which makes krill oil highly eco friendly and sustainable.
Factor 4: Contaminants
Standard fish oils are extracted from species of fish that are frequently contaminated with dangerous heavy metals such as Mercury, PCB’s, Radioactive substances and toxic metals such as cadmium, lead, chromium and arsenic.
Krill oil is extracted from krill collected in pristine deep waters far from industrial areas, and because krill are at the bottom of the food chain they don’t accumulate dangerous levels of contaminants.
In sum, this makes Krill oil a great choice, not only do you get a smaller easy to swallow pill, but these come without the fishy burps or after-taste associated with standard fish oils.
Krill Oil health benefits – What can Krill oil supplements do for you?
Now that we have looked at the health benefits of Omega 3 fatty acids in general, and have identified Krill Oil as the most effective source, lets look at some of the Krill Oil specific benefits based on the studies made so far:
Lower your inflammation and cardiovascular health
One way of measuring cardiovascular risk is through C-Reactive Protein (CRP) levels in your blood[1], the lower the level the healthier your heart.
A human study published in the Journal of the American College of Nutrition[2] found that consumption of 300mg of Krill oil daily significantly reduced C-Reactive Protein (CRP), helping lower inflammation and reduce arthritic symptoms (up to 30%) within 14 days.
Further studies have correlated this, and found that krill oil has stronger anti-inflammatory action than fish oil.
Lower your cholesterol naturally
In a recent study conducted at McGill University in Montreal[3] a dosage of 1-3g of Krill oil was found to help lower glucose, total cholesterol, triglycerides, LDL and HDL compared to standard fish oil and a placebo.
In the study, a dosage of 1g (2X 500mg) per day for 12 weeks lowered total cholesterol by 13.4%, LDL by 32.04%, increased HDL by 43.92 and lowered Triglycerides by 11.03%.
Improve joint function and lower arthritic symptoms
Osteoarthritis is the leading cause of joint pain and disability in middle aged to elderly populations, and to date the preferred interventions are limited to prescription drugs, heat cold therapy, and physiotherapy.
But encouraging studies are showing that Krill oil’s anti-inflammatory compounds and omega 3 fatty acids may help lower pain and improve mobility at the source..
In one study in particular[4] patients with arthritic and chronic inflammation, those who received 300mg of krill oil/day had a 38% improvement in pain, 39% improvement in stiffness, and 36% improvement in function according to the WOMAC arthritis scores after just 30 days.
Patients who consumed the krill oil also had a 31% lower CRP score measuring inflammation compared with the placebo group.
A helpful hand during PMS
Did you know that symptoms of premenstrual syndrome (PMS) affects 75% of women, and in 20% of those the symptoms are so severe they need medical treatment…
The good news is that a low toxic diet rich in Omega 3 fatty acids can help, in in particular a recent study found[5] that Krill oil supplementation at 2g/day helped lower key symptoms including:
- Breast tenderness
- Overwhelm
- Stress
- Irritability
- Depression
- Joint pain
- Weight gain
- Abdominal pain
- Swelling
- Bloating
This resulted in significantly fewer analgesics needed during the 10 period than a group simply receiving Omega 3 fish oil.
Fuel your brain
There are actually 3 types of Omega 3 fatty acids: ALA, DHA and EPA. These are essential nutrients which our brains need to operate at optimal levels.
Deficiencies in DHA levels for example have been linked to memory loss, Alzheimer’s disease, Depression, Schizophrenia and Bipolar (manic-depressive) disorder.
To make matters worse, research[6] is finding that the problem is compounded with age, as the older we get the greater our need for Omega 3 to prevent mental decline and brain degeneration.
The great news is that studies are finding that degenerative conditions may be prevented and reversed through Omega 3 supplementation[7].
One study[8] found significant memory improvements in elderly volunteers suffering from memory deficits with 900mg of DHA per day for 24 weeks.
Another study[9] found improvements in verbal fluency after taking 800mg of DHA per day for 4 months.
In a study[10] involving young adults, Omega 3 supplementation was found to improve cognition and working memory.
Whilst two of these studies used high dosages to help treat late stage conditions in elderly patients, most people will only need two to three 500mg capsules of Krill oil per day for optimal results.
What is the optimal Krill oil supplement dosage?
When selecting your Krill oil supplement look for 500mg Pure Krill Oil (Euphausia Superba) capsules.
To get a dosage as close to the studies we recommend a minimum per capsule of:
Omega 3 phospholipids 200 mg
Eicosapentaenoic Acid (EPA) 50 mg
Docosahexaenoic Acid (DHA) 22.5 mg
Astaxanthin 40mcg
The optimal krill oil supplementation dosage will vary based on your objectives:
If you are looking for a potent Krill oil supplement, then look no further than Better Nutrition Labs own Antarctic Krill Oil, which features 60X 500mg Pure Superba Krill Oil (Euphausia Superba) capsules per bottle.
Each of our capsules provides:
Omega 3 phospholipids 215 mg
Eicosapentaenoic Acid (EPA) 75 mg
Docosahexaenoic Acid (DHA) 32.5 mg
Astaxanthin 40mcg
Superba krill is a superior source of Omega 3, sustainably harvested so you can fully enjoy the benefits of Krill oil at its best.
Click here to find out more about Better Nutrition Labs’s Antarctic Krill Oil supplement.
Your body and brain deserves the best so don’t compromise when it comes to this key nutrient!
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