Let’s talk about omega-3s—those essential fats we’re constantly told to eat more of. While fish oil has been the go-to for years, krill oil has emerged as a premium alternative, boasting better absorption and added antioxidants. But is it worth the higher price tag?
I spent weeks researching krill oil—comparing studies, talking to nutritionists, and even testing different brands—to give you a clear, hype-free breakdown of what it can (and can’t) do for your health.
What Is Krill Oil?
Krill are tiny, shrimp-like crustaceans that form the base of the ocean food chain. Their oil contains:
✔ Omega-3s (EPA & DHA) – The same heart- and brain-healthy fats found in fish oil, but in a different form.
✔ Astaxanthin – A potent antioxidant that gives krill oil its red color.
✔ Phospholipids – The fat structure that may enhance absorption.
Unlike fish oil, krill oil doesn’t typically cause fishy burps—a big selling point for many.
Krill Oil vs. Fish Oil: Key Differences
| Feature | Krill Oil | Fish Oil |
|---|---|---|
| Omega-3 Form | Phospholipid-bound | Triglyceride or ethyl ester |
| Absorption | Possibly better | Standard |
| Antioxidants | Contains astaxanthin | None |
| Sustainability | Generally eco-friendly | Varies by source |
| Cost | More expensive | Budget-friendly |
The Big Question: Does the difference in absorption actually translate to better health benefits?
What Does the Science Say?
1. Heart Health
- A 2022 meta-analysis found krill oil reduced triglycerides similarly to fish oil.
- Some studies suggest it may lower LDL cholesterol slightly better than fish oil.
- However, both work—the key is consistent omega-3 intake, not necessarily the source.
2. Brain Function
- DHA in krill oil supports brain cell membranes.
- Preliminary research hints at mild cognitive benefits, but no major edge over fish oil.
3. Joint Health
- A 2017 study noted reduced arthritis symptoms with krill oil, likely due to anti-inflammatory effects.
4. Antioxidant Boost
- Astaxanthin in krill oil fights oxidative stress—a perk fish oil lacks.
The Bottom Line: Krill oil offers comparable omega-3 benefits plus antioxidants, but the differences aren’t dramatic.
Who Should Consider Krill Oil?
✅ If fish oil gives you reflux/burps – Krill oil is gentler on digestion.
✅ If you want added antioxidants – Astaxanthin is a nice bonus.
✅ If sustainability matters to you – Krill fisheries are well-regulated.
Stick with Fish Oil If:
- You’re on a tight budget.
- You need higher doses (krill oil often has less EPA/DHA per capsule).
Dosing: How Much Do You Need?
- General health: 250–500mg combined EPA/DHA daily.
- High triglycerides: 2,000–4,000mg daily (may require multiple capsules).
Check the label: Some krill oils list “total krill oil” rather than EPA/DHA content—don’t be fooled!
Potential Side Effects
Krill oil is well-tolerated, but some report:
- Mild stomach upset (rare).
- Allergic reactions (if sensitive to shellfish).
- Blood-thinning effects (consult a doctor if on anticoagulants).
Choosing a Quality Brand
Look for:
✔ Third-party tested (for heavy metals/oxidation).
✔ Transparent EPA/DHA amounts (not just “total krill oil”).
✔ Sustainability certifications (MSC or Friend of the Sea).
Top Picks:
- MegaRed (widely available, good potency).
- Viva Naturals (high astaxanthin content).
- Sports Research (enteric-coated to prevent burps).
The Verdict: Is Krill Oil Worth It?
Worth Trying If:
✔ Fish oil bothers your stomach.
✔ You value the added antioxidants.
✔ You prefer sustainably sourced supplements.
Stick with Fish Oil If:
✔ You need higher EPA/DHA doses affordably.
✔ You don’t mind the aftertaste.
Final Thought: Both are great—consistency matters more than the type.
Dr. Ross V. Edwards is an ABMS board certified urologist specializing in reproductive urology whose areas of expertise are men’s health and male infertility. He is also an associate professor of urology at the University of North Carolina in Chapel Hill, North Carolina, the director of male reproductive medicine and surgery at UNC Fertility in Raleigh, North Carolina, and the fellowship director of the UNC Men’s Health Fellowship.