Krill oil , – Fish oil is one of the most popular health products due to its high content of omega-3 fatty acids and a number of benefits for overall health. In most products on the market, the oil is extracted from fish such as anchovies, tuna, cod and salmon. An alternative to the classic fish oils is the already well-known krill oil, which has promising evidence that it is a more bioactive and effective source of omega-3 fatty acids.
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What is krill oil?
Krill oil is extracted from krill. The krill (Euphausiacea) is a crustacean, shrimp-like zooplankton that inhabits the Atlantic and Pacific Oceans. The name zooplankton itself comes from the Norwegian language and means “whale food”. The most popular type of krill used in the food industry is Antarctic krill.
Krill is a rich source of omega-3 fatty acids EPA and DHA. It is time to recall that these two fatty acids are bioactive in the human body, unlike their plant equivalents. Based on weight, krill have a similar amount of DHA compared to fish oil, but EPA concentrations are higher. The omega-3 fatty acids in krill oil make up up to 30% of the total fat content.
Krill itself is an extremely rich source of protein, which makes up 15% of its weight. In comparison, fats represent up to 3.6% of the weight of zooplankton. Krill itself is a suitable high-protein food, but this does not apply to krill oil as a supplement, because the process of extracting the oil eliminates amino acids.
Krill oil also contains other bioactive components. Among them are cholesterol, which is close to 1/3 less than fish oil, vitamin E, phenols and astaxanthin.
How does krill oil work?
The fatty acids in krill oil are not triglycerides but diglycerides, and phosphatidic acid is attached to the molecule, which converts the whole structure into a phospholipid. Phospholipids are not only omega-3 fatty acids, but between 28 and 58% of the fat content, with the other most concentrated phospholipids being phosphatidylcholine and phosphatidylethanolamine.
Phospholipids are better digested than triglyceride forms of omega-3, surpassing them by nearly 33% higher bioactivity. Compared to the ethyl ester forms of omega-3, phospholipids show 68% better digestibility.
Intake of small doses of krill oil (90 mg EPA + DHA) successfully increases plasma levels of EPA and DHA, as well as intermediate fatty acids and arachidonic acid. The mechanism of action is the same as that of fish oil. Once in the human body, EPA and DHA fatty acids are metabolized to smaller units that perform certain functions. These units are:
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Eicosanoids – molecules that respond to a stressor, which can be an oxidative process or inflammation;
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Resolvins – anti-inflammatory molecules, whose name comes precisely from their ability to “solve inflammatory processes”. Resolvins are responsible for synergism with Aspirin;
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Proteins – are formed only by DHA and have neuroprotective properties;
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Prostaglandins – activate processes related to fat and carbohydrate metabolism, as well as counteract the formation of plaques.
Potential and proven benefits in humans
- Sharp decrease in the endocannabinoid 2-arachidonolglycerol, whose high levels are associated with overweight;
- Suppresses some of the symptoms of PMS. It has the strongest effect on the reduction of cramps, but also suppresses some neurological symptoms, especially irritability. There is also a reduction in stress and a decrease in breast sensitivity. In this respect, krill oil is more effective than fish oil;
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Krill oil does not change or slightly alters triglyceride levels, bad cholesterol and good cholesterol in healthy individuals. However, this is not the case in people suffering from high levels of triglycerides and bad cholesterol. Krill oil significantly lowers bad markers and increases good cholesterol, the effect of which is determined by the dose. 3000 mg per day show a stronger effect than 2000 mg, with an increase in good cholesterol by 59% and a decrease in bad cholesterol by 39%. Krill oil shows significant superiority over fish at the same dose;
- It is successfully used in the treatment of rheumatoid arthritis. 300 mg daily significantly reduced C-reactive protein and improved the WOMAC rating by 30%. WOMAC is associated with indicators such as pain, stiffness and physical functioning of the joints.
Potential and proven benefits in animals / in vitro
- Neuroprotective properties in the brain. The phospholipid form of DHA shows a more potent potential than the triglyceride form;
- Significantly improves memory and learning in rats, one of the main suspects being the antioxidant astaxanthin. It is not clear how applicable it is in humans, due to the high dose, which for 80 kg a person reaches 12 grams per day;
- Supplementation with krill oil increases the amount of omega-3 in the heart tissue and can serve to prevent cardiac hypertrophy;
- It slows the rise in glucose and significantly regulates the rise in insulin in rats. Such data have not been confirmed in humans;
- Effectively reduces the accumulation of fat in the liver, the effect is stronger than the usual fish oil;
- It has an anti-inflammatory effect and protects tissues in ulcerative colitis;
- It activates 4892 genes in the liver, while fish oil activates only 192 genes. The practical significance of this impact is unclear.
Recommended doses
The recommended daily dose varies between 1000 and 3000 mg of oil. These are the doses used in a number of scientific studies and have a positive effect. If the goal is for krill oil to be an alternative to classic fish oil, then you should aim for the amount of omega-3 fatty acids EPA + DHA. Due to the higher potency of fatty acids in krill oil, it is claimed that EPA + DHA in krill oil are 30% more bioactive than those in fish oil. This means aiming for 2/3 of the omega-3 dose in fish oil. If you are taking a total of 1500 mg of EPA + DHA from fish oil, 1000 mg of EPA + DHA from krill oil should be completely equivalent.
Side effects and contraindications
Krill oil is not characterized by serious side effects. However, there are many complaints from users. Most often they are associated with nausea, fishy breath, abdominal and stomach pain. A case is the risk of toxic substances and metals. The main problem is the fluoride that makes up the exoskeleton of the wings, but the exact danger is not clear, although with quality supplements, the risk is almost ruled out. Another problematic element is mercury, but the risk is too low due to the place of wings in the food chain. Again, a preventive measure is the choice of a proven manufacturer
What to combine with krill oil?
Krill oil demonstrates the same interactions as fish oil. In practice, krill oil can be combined with a number of other food supplements, depending on the desired purpose. If the goal is to strengthen the counteraction to lipid peroxidation, then a combination with vitamin E and thistle (silymarin) is appropriate. A combination with fenugreek is recommended to improve carbohydrate metabolism and regulate insulin peak.
Krill oil combines successfully with green tea because it improves the bioactivity of catechins. Krill oil, like fish oil, has a strong synergism with aspirin. Krill oil, as a source of quality fats, can be combined and improve the absorption of fat-soluble vitamins such as vitamin A, vitamin D and vitamin E.
Where can we find krill oil?
Krill oil is sold as a food supplement and all well-known manufacturers have a similar product in their catalog. Krill oil is always in the form of liquid, gelatinous dragees. The concentration in one tablet varies between 500 and 1000 mg, and very rarely the formula is supplemented with other substances, most often vitamin D. Less common, but not unseen, is krill oil in liquid form. The disadvantage of this option is the unpleasant aroma and taste. It is not a practice to use krill oil in complex formulas. Our offer for quality krill oil is NOW Foods Krill Oil – 500 mg 60 dragees.
Sources used :
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- Tou JC, Jaczynski J, Chen YC Krill for human consumption: nutritional value and potential health benefits
- Saether O, Ellingsen TE, Mohr V Lipids of North Atlantic krill
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