“10 Reasons Why Krill Oil Trumps Fish Oil for Your Health”

Omega-3 fats are essential in our diet, and there are lots of different sources available, such as oily fish, nuts, seeds, and supplements. These fats have important structural roles needed for cell membranes, serve as energy sources, and are used to form signaling molecules called eicosanoids, which play a critical role in blood clotting, inflammation, immune function, and other essential processes in the body. However, as these fats can’t be produced in our bodies, we need to get them from our diet or supplements.

In this article, we will focus on the advantages and disadvantages of krill oil versus fish oil supplements. We’ll also cover who needs to take these supplements, and other related topics such as cod liver oil and the risks of krill oil.

What Are Omega Fatty Acids?

Omega fatty acids are essential fats that play a critical role in our bodies. There are two types of omega fatty acids – omega-3 and omega-6. Omega-3 can be broken down into three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Where Are Omega Fatty Acids Found?

ALA is found in plant oils, such as flaxseed, soybean, and canola oils. DHA and EPA are found in oily fish, fish oils, and krill oils. DHA and EPA are actually synthesized by microalgae and accumulate in the tissue when they are eaten by fish and shellfish further up the food chain.

Why Are Omega Fatty Acids So Important?

Omega-3 and -6 fatty acids have vital structural roles needed for cell membranes. They are also energy sources and are used to form signaling molecules called eicosanoids, which are comprised of prostaglandins, thromboxanes, and leukotrienes.

There are many different prostaglandins with wide-ranging roles, such as sensation of pain, inflammation, regulation of pregnancy and birth, control of blood pressure, secretion of stomach acid, contraction, and relaxation of smooth muscle.

Thromboxanes regulate blood clotting by causing constriction of blood vessels and the aggregation of platelets (so they stick together), which are early steps in blood clotting.

Leukotrienes are involved in immune function by attracting immune cells such as neutrophils to sites of inflammation. They also constrict bronchioles in the lungs and make capillary walls permeable. This is thought to be because the metabolic products of omega-3 fatty acids are less inflammatory than those produced from omega-6 fatty acids.

Western diets are associated with an imbalance of omega-3, -6 such that instead of levels of omega-3 being higher than 6, the reverse is more commonly seen. This is associated with an increased risk of chronic inflammation.

Who Needs to Take Omega-3 Supplements?

If you’re not eating enough oily fish, nuts, and seeds high in omega-3 fatty acids, then taking a supplement could help you meet your daily needs.

People with certain medical conditions such as high triglycerides, high blood pressure, heart disease, and rheumatoid arthritis may also benefit from taking omega-3 supplements. Pregnant women and young children may also need to take supplements to ensure they obtain enough omega-3 fatty acids.

Krill Oil Vs Fish Oil

Krill oil is extracted from the bodies of Antarctic krill, a tiny shrimp-like shellfish. Krill oil, fish oil, and cod liver oil are similar in that they all contain DHA and EPA.

Fish oil is extracted from the body of the fish and contains some vitamin A and vitamin D as well. Cod liver oil is extracted from the liver of the fish and contains higher levels of vitamin A and D.

Pros of Krill Oil

Krill oil’s proponents claim that it is more bioavailable than fish oil. Krill oil contains a certain type of fat called phospholipid, which some claim is more readily absorbed than the triacylglycerols in fish oil.

Krill oil also contains astaxanthin, a potent antioxidant that provides many benefits for the body, including scavenging free radicals, and reducing inflammation by blocking the production of pro-inflammatory compounds.

Cons of Krill Oil

Krill oil is more expensive than fish oil. There is also less research on krill oil than there is on fish oil. Although no side effects have been reported, the safe maximum dose of natural astaxanthin has not been determined. Moreover, krill make up a vital part of the Antarctic food chain, and a huge number of species higher up the food chain depend on them. Fishing krill has the potential to catastrophically destabilize this important food chain, and so fish oils are more sustainable than krill oil.

Krill Oil Vs Fish Oil in Terms of Cholesterol

In group (meta) analysis of seven trials totaling 662 participants, Krill oil supplementation was found to reduce low-density lipoprotein cholesterol and triglycerides but not total cholesterol. Whether this translates to decreased risk of cardiovascular disease needs further research. However, when directly compared, krill oil was not superior to fish oil supplementation and had very similar effects on cholesterol.

Krill Oil Vs Cod Liver Oil

Cod liver oil contains higher levels of vitamin D and vitamin A, which may be toxic in excess. If you want to take a high dose of omega-3, this means you will also end up having higher doses of vitamin A and D. Both of these are fat-soluble vitamins that are stored by the body and can become toxic. Vitamin A supplementation should be avoided during pregnancy due to risks for the baby. There is also the possibility that cod liver oil contains more environmental contaminants than fish oil or krill oil.

Are There Risks With Krill Oil?

Less research has been performed on krill oil, and although no side effects have been reported, the safe maximum dose of natural astaxanthin has not been determined. Moreover, fishing krill has the potential to catastrophically destabilize this important food chain, and so fish oils are more sustainable than krill oil.

Overall, if you aren’t pregnant or intending to get pregnant, then omega-3 supplements are probably unlikely to do you harm and may provide some benefit. In terms of the choice between krill oil and fish oil, the best option will depend on your individual needs, preferences, and budget. While krill oil may have some advantages, fish oil has a more extensive research base, and the evidence does not support krill oil being “better” or needing lower doses than fish oil. Ultimately, a well-rounded diet that includes a variety of sources of omega-3 fatty acids is the best way to achieve optimal health.

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