Krill Oil Vs. Fish Oil: What’s The Difference?

Fish oil. We’ve all heard of it. It’s known as one of the most popular supplements in the world. But there’s another supplement that could provide the same health benefits as fish oil, if not more. Krill oil. 

You might be wondering, “what’s the difference between krill oil vs. fish oil and what do they have in common?”

If you’re interested in improving your health, chances are you’ve heard about the health benefits of omega-3 fatty acids in your diet. These fatty acids can be found in both fish oil and krill oil. 

Some of their widely studied benefits include their ability to decrease cholesterol, improve heart health, improve brain health, and decrease inflammation throughout the body.(9)

Why Are Omega-3s Important?

Omega-3s are what you call “essential” fatty acids. Being essential means your body can’t make them on its own, so getting them from food in your diet is key.  Krill oil and fish oil are both great sources of omega-3s. 

You can obtain fish oil from fish such as salmon, sardines, and albacore tuna. Krill oil, on the other hand, comes from krill (small cold-water crustaceans that are comparable to shrimp).

Krill oil and fish oil both provide two types of omega-3s, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). 

But what is krill oil, exactly?

What is Krill Oil?

Krill oil comes from tiny shrimp-like crustaceans called Antarctic krill. 

These creatures are included in a number of different animals’ diets including whales, seals, squid, fish, penguins and a variety of other birds.

Like fish oil, krill oil is rich in EPA and DHA, the omega-3s that provide most of its health benefits. But the structure of the fatty acids in krill oil are different than those in fish oil, which could potentially impact the way the body uses them.(2)

Krill oil also has a different appearance in comparison to fish oil different than fish oil. Fish oil is typically a shade of yellow, but krill oil contains astaxanthin, a naturally occurring antioxidant that gives krill oil a reddish color.

The Health Benefits of Krill Oil

Besides being an excellent source of omega-3s, krill oil has several other health benefits.

For starters, krill oil can help reduce inflammation. 

As mentioned above, the astaxanthin found in krill oil is an antioxidant. This particular antioxidant helps fight off inflammation throughout the body. While there is limited research regarding the effects of krill oil on inflammation, the results of those studies have shown beneficial effects.(12) 

This reduction in inflammation is also responsible for improving joint pain or arthritis. In fact, research has shown that krill oil not only reduced inflammation, but it also reduced stiffness and pain in patients with rheumatoid or osteoarthritis.(3) 

The omega-3 fatty acids found in krill oil also improve heart health. 

One study compared krill oil and omega-3s on cholesterol levels. The results showed that krill oil was the only one to raise HDL  (the “good” cholesterol).(4)

Interestingly enough, another study found that when compared to olive oil, krill oil significantly improved insulin resistance scores, as well as the function of the lining of the blood vessels.(5)

So now that we know a little bit more about krill oil, on to fish oil.

The Benefits of Fish Oil

There is quite a bit of research regarding the health benefits of fish oil. 

Omega-3s found in fish oil may:

• Decrease heart attack risk

• Improve blood pressure

• Reduce inflammation

• Ease symptoms of arthritis

• Help improve symptoms of depression in some individuals

• Improve cognitive health

It’s also been found that taking fish oil may improve brain function in people with different cognitive conditions such as age-related cognitive decline, memory loss, or other types of impaired brain function.(6)

A study done by the Alzheimer’s Association took 485 older adults with age-related cognitive decline and supplemented their diet with either 900 mg of DHA or a placebo every day. After 24 weeks, the DHA group performed significantly better on memory and learning tests.

Another noteworthy benefit of fish oil is its ability to improve depression in certain individuals. 

Improves Depression

One recent review came to the conclusion that taking fish oil supplements, in fact, does improve depressive symptoms in people with depression, with the improvements comparable to those of certain antidepressant medications.(7)

But how does it work, exactly? 

Scientists have suggested that these improvements could be related to how fish oil supplements interact with serotonin and the serotonin receptors in the brain. Other research suggests that fatty acids from fish oil could improve depressive symptoms by reducing inflammation.(8)

While these benefits are extremely encouraging, more research is needed before definitive recommendations regarding fish oil as a treatment for depression can be proposed. 

While fish oil and krill oil share a number of similarities, they aren’t exactly the same thing. 

Should You Take Krill Oil or Fish Oil?

Both fish oil and krill oil are reliable sources of omega-3s. However, when it comes down to choosing which one is the best option, there are a couple of details to pay attention to. 

Fish oil has a higher concentration of DHA and EPA than krill oil, but the DHA and EPA in krill oil are thought to have more antioxidants as well as the ability to be absorbed by the body at a faster rate.(1) Unfortunately, this also makes it a more expensive option. 

Some research suggests that krill oil may be more effective than fish oil for heart health and preventing symptoms of heart disease. However, this research is very limited. 

Krill Oil or Fish Oil: The Wrap Up

Due to the difference in price and limited research showing one is better than the other, it may be most reasonable to start off supplementing with fish oil.

If you’re feeling overwhelmed about which one to choose, there’s no need to stress.  

At the end of the day, whether you choose to use fish oil or krill oil comes down to what you prefer as an individual.

If you’d prefer to get your omega-3s from a food source, try some of these delicious recipes including our Sour Cream Baked Salmon, Lemon Butter Baked Salmon, or Salmon Kale Salad for your daily dose of fatty acids.