Omega-3 Fish Oil and Krill Oil Differences
The health benefits of consuming omega-3 fatty acids in both food and supplement form are well known and well documented. More than 30,000 studies exploring the advantages of omega-3 have proven it aids in inflammation and heart and brain health. American Heart Association recommends eating two to three 3.5 oz. servings of fatty fish at least two times per week. Unfortunately, many people do not consume enough omega-3, commonly found in seafood, to experience these benefits to the fullest.
Advanced Omega-3 Supplement
Advanced Omega 3 Supplement contains 720 mg EPA, 480 mg DHA, and 200 mg other omega-3 fatty acids in each serving of two lemon-flavored softgels. Omega 3 supplementation supports heart health, cognition, immune, and inflammatory health without any fishy aftertaste.†
$22.98 Add to cartOmega-3 Benefits for Inflammation and Heart Disease
The National Institutes of Health states the benefits of taking omega-3 supplements include:
- Decreases heart attack and coronary artery disease
- Shows slight improvement in blood pressure
- Supports overall heart health
- Reduces high triglyceride levels, which have been associated with heart disease risk
- It may relieve rheumatoid arthritis and symptoms of dry eyes
What is Krill?
Krill are small shrimp-like marine crustaceans, similar in size to a large paperclip, that live in the ocean and feed on algae and plankton. Krill play an important role in overall marine life, as they feed directly on algae and plankton, which are then converted into a form of energy (krill) that can be consumed by other sea life. Probably best known as the food of choice for giant blue whales, seals, squid, and cold water fish also consume a diet rich in krill. In addition to turning algae and plankton into energy, because krill eat carbon-rich food near the ocean surface (and then excrete it in lower, colder waters), some believe they play an important role in removing greenhouse gas carbon dioxide.
As krill fishing is banned in United States waters, it is regularly fished in Antarctica, South Korea, Poland, Japan and Norway. Krill populations have declined by 80 percent since the 1970s, and the most likely cause is global warming. Because of sustainability concerns, Whole Foods discontinued the sale of krill products and recommends that consumers choose fish oil supplements instead.
Fish Oil v. Krill Oil: Not All Omega-3 Sources are the Same
Not all omega-3 sources are created equal. While both fish and krill oil contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), the amount of concentrated omega-3 in each varies greatly. For example, one softgel of MegaRed Ultra Strength Omega-3 Krill Oil 1,000 mg contains only 128 mg EPA and 60 mg DHA while a single Cooper Complete Advanced Omega-3 softgels contains 360 mg EPA and 240 DHA.
Fish oil capsules often contain higher levels of DHA and EPA than krill oil supplements. This type of oil is derived from oily fish such as:
- Salmon
- Mackerel
- Trout
- Herring
- Anchovies
- Sardines
Krill—the source of krill oil—are small shrimp-like crustaceans and are reddish in color. Wild salmon actually obtain their reddish-pink color from feeding on shrimp and krill. Very few studies have been conducted on krill oil, limiting science-based information on its benefits.
Advanced Omega-3 Liquid Supplement
Naturally flavored mango Advanced Omega 3 Liquid supplement is a molecularly distilled, high-concentration fish oil that contains 1300 mg (1.3 g) EPA, 850 mg DHA, and 175 mg DPA (Docosapentaenoic Acid) omega-3 fatty acids in each teaspoon (5 mL) serving. Omega 3 supplementation supports heart health, cognition, immune and inflammatory health.†
$52.48 Add to cartKrill oil contains the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), carotenoids and phospholipids. Carotenoids are found in many foods, particularly yellow, orange and dark green vegetables and fruits. Krill oil proponents claim that krill oil is better absorbed than traditional fish oil supplements because it contains phospholipids, and this helps absorption so the amount of EPA and DHA is significantly lower. (One wildly popular brand contains 140 mg EPA/DHA in two capsules, whereas Cooper Complete Advanced Omega-3 contains 1,200 mg EPA/DHA in two softgels.) Opponents say this argument is nonsense as phospholipids are non-essential to the body, and since time began, people have been consuming EPA and DHA in the triglyceride form from fatty fish such as salmon, mackerel and sardines.
Proponents of krill oil claim it is better absorbed than traditional fish oil supplements due to the omega-3 form within the phospholipids as opposed to the omega-3 triglyceride form from fish oil. Because of this, it is said to be better absorbed, hence why the blood levels of DHA and EPA are significantly lower compared to fish oil. However, a 2011 study comparing the effects of fish and krill oil showed that one group taking 3 grams of krill oil and another taking 1.8 grams of fish oil resulted in similar blood levels of DHA and EPA.
This suggests that twice as much krill oil is needed to have the same effect as fish oil and that fish oil contains a higher concentration of omega-3. One wildly popular brand of krill oil contains 140 mg of DHA and EPA per two capsules, whereas Cooper Complete Advanced Omega-3 contains 1,200 mg of DHA and EPA per two softgels.
Takeaway Points About Omega-3 Supplements
Cooper Clinic Registered Dietitian Nutritionists recommend eating two to five servings of fish per week, including fatty fish such as salmon, mackerel, trout, herring, anchovies and sardines, to obtain adequate omega-3 nutritionally. When this consumption is not possible, they encourage incorporating a fish oil supplement containing high levels of DHA and EPA.
While krill oil appears to be perfectly safe, the lack of scientific data points to more hype than hard facts surrounding talk of its benefits. With more than 18,000 studies to date on omega-3 concentrations in fish oil, Cooper Complete recommends taking a minimum dosage of 1,000 mg a day of omega-3 to reap its benefits to the fullest extent.