Which is better? Fish oil or krill oil

Over the years, omega-3 fatty acids have become well-known for their role in possibly helping to reduce the risk of heart disease.  These fatty acids are not only considered necessary for human health but also they are considered essential fatty acids meaning our body cannot make them on its’ own and therefore we have to get them from the food we eat. 

Omega-3 fatty acids include alpha-linolenic acid (ALA) derived from mainly plant sources, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which primarily come from marine sources. 

Food sources of omega-3 fatty acids with EPA and DHA include salmon, albacore tuna, halibut, mackerel, lake trout, sardines and other seafoods such as algae and krill.  It is recommended by the American Heart Association to consume at least 2 servings each week of fish rich in omega-3 fatty acids. 

Eating a 3.5 ounce portion size of fish will be the best and ideal source of omega-3 fatty acids.  But what if you don’t like fish?  How do you obtain the omega-3 fatty acid benefits you would normally get from eating the above-named fish?

This is where possibly taking a fish oil or krill oil might be of benefit.  Is one better than the other?

Comparing fish oil vs krill oil

Fish oil is oil derived from the tissue of oily fish such as salmon.  They contain EPA and DHA omega-3 fatty acids, precursors of certain eicosanoid that are known to reduce inflammation in the body and provide other health benefits. 

Krill oil is the oil from the shrimp-like crustacean that feed off algae in deep-ocean waters, which in turn is a major food source of animals higher on the food chain like fish, seals, and whales.  Krill also contain both EPA and DHA, but to a lesser degree than fish oil. 

Krill oil has been touted as being superior to fish oil as preliminary research suggests that our body absorbs omega-3’s better from krill oil than from fish oil.  That being the case, you’d need a smaller dose of omega-3’s if they come from krill.  But, to get enough omega-3’s you’d have to swallow more krill oil than fish oil pills because the amount of EPA and DHA in a single krill oil pill is typically much lower. 

Krill oil supplements do contain a an antioxidant called astaxanthin which may help to increase your “good” HDL cholesterol and decrease triglycerides but the pills only contain micro quantities of it. 

So which is better – krill oil or fish oil?  It really boils down to simply getting sufficient omega-3 fatty acids in your diet to begin with.  Many Americans do not get sufficient amounts of this necessary fatty acid.  Most experts suggest 1,000 to 2,000 mg/day.  The best way to get this amount is to consume oily fish twice a week (salmon, tuna, sardines, halibut).  If this is not possible, then consider a supplement.  Check with your doctor, especially if you take a blood thinner as omega-3’s may increase their effect. 

Hints on buying quality fish or krill oil

·        Buy the most concentrated and ultra-purified form available. 

·        Look for the words “pharmaceutical grade” or “triple strength” on the labeling – it is not the total number of milligrams in the capsule that count, but rather the amount of EPA and DHA contained in each pill.  Cheaper brands often contain less EPA/DHA per capsule and you might need to take up to 10 of them per day to obtain the value of taking one or two of the more concentrated product.

 Are there side effects of fish oil supplements?

 ·        The most common side effect is “fishy burps” or some mild stomach upset.  This is usually due to poor quality fish oil or fish oil that may have become rancid.  To minimize this effect keep the capsules in the freezer and take them frozen.  Liquid fish oils should be kept refrigerated once they are opened. 

·        Some fish oils come in “enteric coated” capsules that dissolve further down in the intestines rather than in the stomach helping with upset stomach or fishy burps

·        People prone to acne may find that the acne gets worse initially but fish oils are felt to be beneficial for skin problems including acne.

·        Some people may experience loose stools initially with fish oil but this usually goes away and has not been found to be a reason to quit taking them.  Those with constipation may fine them to be somewhat helpful to consume fish oil regularly.