The big debate on krill versus fish oil

Often, I’ll hear someone tell me that krill oil is way better than fish oil. And then later, I’ll read that fish oil is superior to krill oil. So I decided to take a deeper look.

The information is solid on the benefits of omega-3s. These fatty acids are an essential part of daily nutritional needs. We do not make these on our own and need to get them from our diet and supplementation.

Omega-3s are required for proper blood flow to the brain, cardiovascular health, balanced inflammatory response, and normalizing cholesterol triglyceride levels. I think fish oil is one of the most important daily nutrients to take for our health.

EPA and DHA, two key fatty acids, are among the most researched natural ingredients and have a long history of safety and efficacy. PubMed lists over 25,000 studies on omega-3s.

The DHA found in omega-3s affects learning and behavior, especially in children, and is an important nutrient in memory. EPA acts as a powerful anti-inflammatory in the brain and body.

It is often thought of as the most important of the two, and enhances mood and visual acuity.

DHA and EPA can be derived from both krill or fish. So which is better?

Krill are tiny shrimp-like crustaceans, which feed on plankton that float on the top of the ocean’s surface in Antarctica. This is what whales, seals and penguins eat.

Fish oil is extracted from cold water fatty fish, typically found off the Nor-wegian or Chilean coasts, like sardines and anchovies.

There are some studies that show krill oil is more bioavailable to your body than fish oil. But this doesn’t seem fair to me. The problem is that fish oil comes in different forms, and the form often tested (ethyl ester) is the least bioavailable.

Ethyl ester is a poorly absorbed form of omega-3s. Due to its unusual structure, it is resistant to digestive enzymes that enable fat breakdown. Where as the re-esterified triglyceride form of fish oil is 70 percent more absorbable.

I did see that there is a slightly faster absorption with krill oil. This could be due to the phospholipids it contains. Though other studies show this has nothing to do with the phospholipids.

Either way, this does not concern me. Omega-3s are fat soluble and don’t get fully metabolized in the body for several days. Quicker absorption would not be a factor for effectiveness.

Another component of krill oil is that it contains astaxanthin, a super powerful antioxidant that inhibits free radicals. This is what gives it its red color. Though often this is added in and sourced from algae.

It’s fair to say krill oil has not received enough attention. Out of the 27,311 articles on PubMed covering fish oil that have been clinically reviewed and published, only 133 are related to krill.

Overall I see both krill oil and fish oil as effective. The real question for me then is the amount of EPA and DHA available and how much it’s going to cost me per gram.

Krill seems to be much more expensive.

The American Heart Association recommends that those concerned with blood lipids take up to 4 grams of omega-3 fatty acids per day. I agree. I also think it’s important to find sources with undetectable levels of heavy metals, pesticides, and PCBs.

One last thought, around 2010 Whole Foods banned krill oil supplements citing sustainability issues and asking customers to consider alternatives. There has been an 80-percent decline in krill over the past 35 years. This does raise a reasonable environmental issue for me.

Scott Porter is a functional medicine pharmacist at Sandpoint Super Drug. He is a member of the Sandpoint Wellness Council.