Fish Oil Vs Krill Oil
There is a lot of confusion out there concerning the health benefits of Fish Oil and Krill Oil. Many people wonder weather there is a significant difference between the two and whether the latter is more beneficial than the other and vice versa.
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The fact is that both fish oil and krill oil contain omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These essential fatty acids can help lower triglycerides and reduce pain and inflammation in those with arthritis.
Docosahexaenoic acid (DHA) is an omega-3 fatty acid that’s a big component of the human brain, skin, and eye. Although important, it is not considered “essential” since it can be manufactured in the body if acid (ALA) is consumed in the diet.
Eicosapentaenoic acid (EPA; or eicosapentaenoic acid) is commonly found in fish oil, krill oil, and eggs (assuming the chickens were fed EPA).
Sources of DHA and EPA
Fish Oil obviously comes from fish. Commonly, commercial fish oil comes from tuna, herring, and sardines. When extracted, fish oil generally has a white or yellow colour. Overall, it has low antioxidant properties, meaning it does not work well as an anti-oxidant. When consumed, it is delivered to the body as a triacyl glyceride (TAG). Commercial-quality fish oil needs to go through additional purification processes to eliminate heavy metals that may be present.
Likewise, Krill Oil comes from krill, crustaceans harvested from the Antarctic area. Krill feed on phytoplankton and marine algae and are at the bottom of the food chain. As a result, in their natural habitat krill have little to no heavy metal exposure, so extra purification is not required.
A krill is a small, red, lobster-like creature found in the southern Atlantic Ocean. Krill oil is an essential fatty acid with a distinctive red colour. It tends to be more expensive than fish oil. When consumed, it is delivered to the body in phospholipids.
Worldwide, krill tend to be more plentiful than fish, so in total, extracting adequate DHA/EPA from krill has more long-term sustainability potential than extracting these oils from fish.
Is regular consumption of seafood a good alternative?
In real terms it is always advisable that you should get all the vitamins, minerals, and essential fatty acids from foods but we all know that it is not always possible. The British Heart Foundation recommends regular consumption of fish, at least twice per week, for heart health. For those who prefer vegetarian alternatives, consumption of certain foods can be a good source of alpha-linolenic acid (ALA), which can be converted into DHA. ALA can be found in foods such as Flaxseeds, Walnuts, Soy, Chia Seeds and Hemp Seeds.
If relying solely on food, consumption of adequate DHA and EPA from animal sources can be a real challenge due to the pollution of our oceans. For example, fish such as mackerel, swordfish, bass, shark, and tuna tend to have higher-than-average levels of mercury and should be eaten sparingly. Fish such as salmon, catfish, anchovies, sardine, herring, trout, and tilapia have lower levels of mercury, but the levels can add up if consumed more than two or three times per week.
Fish oil and krill oil can have an effect on the following common health conditions.
Arthritis & Joint Pain
Osteoarthritis usually results from general wear and tear of the joints. It results from the destruction of cartilage, which acts as a cushion that covers the bone. Early signs of osteoarthritis may begin when an individual is around 40 years old and can progress as one ages. Symptoms include joint pain, swelling stiffens, and loss of joint function. Natural alternatives are sought by many to help with symptoms. Generally, doctors prescribe non-steroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen, naproxen, and indomethacin.
Fish Oil
Studies show essential fatty acids help improve joint pain and reduce the use of NSAIDs. Studies also show a reduction of joint stiffness when Fish Oil is taken daily at a minimum of 500 mg per day up to 2,000 mg per day.
Krill Oil
Krill Oil seems to help reduce inflammation, it may also improve arthritis symptoms and joint pain, which is often caused as a result from inflammation.
A recent study showed that krill oil significantly reduced a marker of inflammation. It also found that krill oil reduced stiffness, functional impairment and pain in patients with rheumatoid or osteoarthritis.
Vascular Health
Cardiovascular disease is a major killer of people all over the world. There are various risk factors which contribute to one’s increased risk of heart and vascular disease. Omega-3 fatty acids may be beneficial.
Fish Oil
Studies show that people who eat a lot of fish have much lower rates of heart disease
Multiple risk factors for heart disease appear to be reduced by the consumption of fish or fish oil. The benefits of fish oil for heart health include:
Improved cholesterol levels. It can increase levels of HDL (good) cholesterol and may also lower levels of LDL (bad) cholesterol .
Decreased triglycerides. It can lower triglycerides by 15–30% .
Reduced blood pressure. Even in small doses, it helps reduce blood pressure in people with elevated levels .
Plaque prevention. It may prevent the plaques that can cause arteries to harden, as well as make arterial plaques more stable and safer in those who already have them
Krill Oil
Omega-3 fats, and DHA and EPA specifically, are considered heart-healthy .
Research has shown that fish oil may improve blood lipid levels, and krill oil appears to be effective as well. Studies have shown it may be particularly effective at lowering levels of triglycerides and other blood fats .
One study compared the effects of krill oil and purified omega-3s on cholesterol and triglyceride levels.
Only krill oil raised “good” high-density-lipoprotein (HDL) cholesterol. It was also more effective at decreasing a marker of inflammation, even though the dosage was much lower. On the other hand, the pure omega-3s were more effective at lowering triglycerides.
A recent review of seven studies concluded that krill oil is effective at lowering “bad” LDL cholesterol and triglycerides, and may increase “good” HDL cholesterol, too.
Another study compared krill oil to olive oil and found that krill oil significantly improved insulin resistance scores, as well as the function of the lining of the blood vessels.
Inflammation
Inflammation results when there is an imbalance in the body - in a sense, the body is internally “on fire”. During times of stress, the body produces a steroid hormone called cortisol in excess. When cortisol is elevated, the body makes inflammatory chemicals called prostaglandins. Inflammation can also be evaluated by measuring C-reactive protein (CRP) levels in the blood.
Elevated levels of CRP increase the risk of cancer and heart disease, according to a 2017 study in the Journal of the American College of Nutrition. In 2008, the Jupiter study showed cholesterol-lowering statin drugs could reduce inflammation. Krill oil and fish oil may also play a role.
Fish Oil
Inflammation is your immune system’s way of fighting infection and treating injuries.
However, chronic inflammation is associated with health conditions such as obesity, diabetes, depression, and heart disease.
Reducing inflammation can help treat symptoms of these diseases.
Because fish oil has anti-inflammatory properties, it may help treat conditions involving chronic inflammation.
For example, increased weight or stress can sometimes contribute to higher levels of inflammation.
In two older studies - one in people with obesity and one in people experiencing stress - fish oil was found to reduce the production and gene expression of inflammatory molecules called cytokines.
Moreover, fish oil supplements can significantly reduce joint pain, stiffness, and medication needs in people with rheumatoid arthritis, which causes pain in the joints
Krill Oil
Omega-3 fatty acids like those found in krill oil have been shown to have important anti-inflammatory functions in the body.
In fact, krill oil may be even more effective at fighting inflammation than other marine omega-3 sources because it appears to be easier for the body to use.
What’s more, krill oil contains a pink-orange pigment called astaxanthin, which has anti-inflammatory and antioxidant effects.
A few studies have begun to explore the specific effects of krill oil on inflammation.
One test-tube study found that it reduced the production of inflammation-causing molecules when harmful bacteria were introduced to human intestinal cells.
A study of 25 people with slightly raised blood fat levels found that taking 1,000-mg supplements of krill oil daily improved a marker of inflammation even more effectively than a 2,000-mg daily supplement of purified omega-3s
Memory
As populations age, memory concerns become more common. Alzheimer’s disease, the most common form of dementia, has no specific cure and can cause enormous frustration and challenges to both patient and caretakers alike. Symptoms include forgetting names and confusion in the early stages, while late stage Alzheimer’s can give way to more severe issues, like paranoia and abusive behavior. Fewer thalate-stagen one percent of the Alzheimer’s disease cases occur prior to the age of 65, but scientists predict that after 65, one in nine people are at risk. Natural treatments, such as turmeric and Boswellia, appear to be helpful along with DHA and EPA.
Fish Oil
A 2016 study of 44 patients with memory issues was conducted in which 22 were given Fish Oil, while 22 were given a placebo. Researchers noted that the memory was better in those given fish oil. Other studies have shown similar findings.
Krill Oil
A 2017 study in the International Journal of Molecular Sciences showed that Krill Oil could help reduce oxidative stress in the brain and reduce beta-amyloid deposits, which is believed to be the cause of Alzheimer’s disease. More research is currently underway.
High Triglycerides
Triglycerides are a type of fat that circulates in the blood. Ideal levels should measure less than 150 mg/dl (or less than 1.7 mmol/L). Elevated levels are a risk factor for a heart attack and stroke. Lowering them by consuming a low-sugar, low-simple-carbohydrate diet can also be beneficial, but sometimes that is not enough. An EPA/DHA supplement can be considered.
Fish Oil
Pharmaceutical drug companies have allegedly realized the benefit of lowering triglycerides and have, therefore, developed a pharmaceutical-grade fish oil. However, due to its high cost, many are unable to afford it.
A 2016 study in Lipids in Health and Disease concluded that omega-3 fatty acids are helpful in lowering triglycerides. Likewise, a 2017 meta-analysis study in Atherosclerosis, which studied 1,378 people, showed, that consuming oily fish helped lower triglycerides while increasing HDL (good cholesterol) levels, two important biomarkers for cardiovascular disease.
Krill Oil
A 2014 study showed a 10-percent reduction in triglycerides in response to Krill Oil. A 2017 study in Nutrition Reviews of 662 patients showed similar results in those who consumed krill oil. Other studies have supported these findings.
Precautions:
Those with allergies to fish or shellfish should be cautious as they may have an allergic reaction. Consult with your physician prior if you have any questions.
Fish oil is available in liquid, capsules and in gummy formulations. Krill oil generally is available in capsule or soft gel formulations.