Krill oil
Omega-3s in phospholipid form — better absorbed than standard fish oil and bundled with astaxanthin and choline. Premium price, premium delivery.
Strong for raising the omega-3 index per dose. Moderate for joint pain (krill oil RCTs specifically), PMS, triglyceride reduction. Adds astaxanthin (antioxidant) and choline (liver) as side benefits. Effects: 4–8 weeks for inflammatory markers.
Krill oil delivers EPA and DHA bound to phospholipids rather than the triglycerides that fish oil uses. Phospholipid-bound omega-3s slot directly into cell membranes and integrate faster — milligram for milligram, krill raises the omega-3 index more than standard fish oil. The catch: krill oil is much more expensive per gram of EPA+DHA than fish oil, and most products provide lower absolute doses (200–300 mg combined per serving versus 1,000+ mg from a decent fish oil). The bundled astaxanthin and phosphatidylcholine are nice extras. Choose krill if absorption / no fishy burps matter; choose fish oil if dose-per-dollar is the constraint.
- Form
- Cold-pressed krill oil (Antarctic Euphausia superba) from MSC-certified sustainable sources. Look for Superba or NKO branded products.
- Dose
- 1–2 g krill oil/day (delivering 200–500 mg EPA+DHA). For higher omega-3 needs, combine with fish oil.
- Timing
- With a meal. Anytime.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated. Less fishy burps than standard fish oil. Mild GI upset rare.
- Interactions
- Anticoagulants and antiplatelets — additive mild blood-thinning. Stop 7–14 days before surgery.
- Contraindications
- Shellfish allergy (krill is a crustacean). Bleeding disorders. Active gout (krill contains purines).
- Lab markers
- Omega-3 index (RBC EPA+DHA). Triglycerides.
- Food sources
- Krill itself isn't widely eaten as food. The omega-3s in krill come from the same algae base as fish — eating fatty fish gets you to the same fatty acids via a different package.
Pairs with
Vitamin D3, K2 (fat-soluble vitamin synergy). Astaxanthin (already present in krill). Standard fish oil if higher EPA/DHA totals are needed.
within Fatty acids