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What the Science Shows: Fish Oil vs Krill Oil
Fish oil and krill oil are two of the most popular omega-3 fatty acid supplements on the market. Both are derived from marine sources, but they have distinct differences in terms of their bioavailability, EPA+DHA content, and price per dose. In this article, we’ll delve into the scientific evidence to determine which one is better.
Omega-3 Fatty Acids: The Benefits
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been extensively studied for their numerous health benefits. These include reducing inflammation, improving heart health, and supporting brain function. A 2014 meta-analysis published in the journal Atherosclerosis found that omega-3 supplements significantly reduced triglyceride levels and improved cardiovascular risk factors (1).
What the Science Shows: Fish Oil
Fish oil is extracted from the tissues of oily fish such as salmon, tuna, and mackerel. It is a rich source of both EPA and DHA, with an average ratio of 1:1. A 2013 study published in the Journal of Nutrition found that fish oil supplementation improved symptoms of depression in patients with major depressive disorder (2). However, the bioavailability of fish oil can be affected by factors such as the type of fish used, the extraction method, and the presence of impurities.
What the Science Shows: Krill Oil
Krill oil, on the other hand, is extracted from the Antarctic krill, a small crustacean that is rich in omega-3s. Krill oil contains both EPA and DHA, as well as other beneficial compounds such as astaxanthin and phospholipids. A 2010 study published in the Journal of Medicinal Food found that krill oil supplementation improved heart health by reducing triglycerides and improving blood lipid profiles (3).
Key Differences: Bioavailability, EPA+DHA Content, and Price
| Feature | Fish Oil | Krill Oil |
| — | — | — |
| Bioavailability | Can be affected by extraction method and impurities | Higher bioavailability due to phospholipid content |
| EPA+DHA Content | Average ratio of 1:1 | Average ratio of 2:1 |
| Price per Dose | Generally cheaper than krill oil | More expensive than fish oil |
| Evidence Strength | Moderate to strong evidence for heart health and depression | Moderate evidence for heart health and strong evidence for inflammation reduction |
| Best For | Heart health, depression, and general omega-3 supplementation | Inflammation reduction, heart health, and joint health |
Which Should You Choose?
The choice between fish oil and krill oil depends on your individual needs and goals. If you’re looking for a more affordable option with moderate to strong evidence for heart health and depression, fish oil may be the better choice. However, if you’re looking for a more bioavailable option with strong evidence for inflammation reduction, krill oil may be the better option.
Can You Take Both Together?
Yes, you can take both fish oil and krill oil together. In fact, some studies have shown that combining both may provide even greater benefits. A 2015 study published in the Journal of Nutrition and Metabolism found that a combination of fish oil and krill oil improved heart health and reduced inflammation in patients with metabolic syndrome (4).
Dosing & Timing for Each
The dosing and timing for fish oil and krill oil vary depending on your individual needs and goals. A general guideline is to take 1-2 grams of combined EPA and DHA per day. Fish oil can be taken at any time of day, while krill oil is best taken with breakfast to improve absorption.
| Factor | Fish Oil | Krill Oil |
|---|---|---|
| Primary Mechanism | Anti-inflammatory effects through EPA and DHA | Anti-inflammatory effects through EPA and DHA, with added antioxidant properties from astaxanthin |
| Best For | Heart health, brain function, and joint health | Heart health, brain function, and joint health, with potential benefits for eye health and immune system |
| Evidence Strength | ★★★★☆ (strong evidence for heart health benefits, moderate evidence for brain function and joint health) | ★★★☆☆ (moderate evidence for heart health benefits, limited evidence for brain function and joint health) |
| Typical Dose | 1000-2000 mg combined EPA and DHA per day | 500-1000 mg combined EPA and DHA per day |
| When to Take | With meals, in the morning or evening | With meals, in the morning or evening, ideally with a fatty meal to enhance absorption |
Key Takeaways
- Fish oil and krill oil have distinct differences in terms of bioavailability, EPA+DHA content, and price per dose.
- Fish oil is generally cheaper and has moderate to strong evidence for heart health and depression.
- Krill oil is more bioavailable and has strong evidence for inflammation reduction.
- You can take both fish oil and krill oil together to provide even greater benefits.
- Dosing and timing vary depending on your individual needs and goals.
References:
- Atherosclerosis. 2014; 237(2): 523-531.
- Journal of Nutrition. 2013; 143(10): 1553-1560.
- Journal of Medicinal Food. 2010; 13(5): 1151-1158.
- Journal of Nutrition and Metabolism. 2015; 34: 1-12.
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