What is Krill Oil?
Krill oil is an oil extracted from small, shrimp-like crustaceans called krill that live in cold ocean waters. It has become a popular krill oil with astaxanthin supplement due to its high levels of omega-3 fatty acids, antioxidants like astaxanthin, and phospholipids.
Benefits of Krill Oil
Some of the evidenced-based benefits of taking krill oil supplements include:
- Reducing inflammation
- Supporting heart health
- Improving brain function and mental health
- Alleviating joint pain and arthritis symptoms
- Regulating blood sugar levels
- Enhancing skin health
- Supporting eye health and vision
- Boosting liver function
Krill Oil vs Fish Oil
Though both krill oil and fish oil provide omega-3 fats, there are some key differences between these supplements:
- Krill oil contains astaxanthin which adds antioxidant properties
- The omega-3s in krill oil are bound to phospholipids which may enhance absorption
- Fish oil provides more total omega-3 content per dose
- Krill oil has less risk of fishy taste or reflux issues
- Krill oil is significantly more expensive than fish oil
Astaxanthin in Krill Oil
One of the signature compounds in krill oil that sets it apart from fish oil is astaxanthin. This is what gives krill and other seafood like salmon its reddish-orange pigment.
As a carotenoid antioxidant, astaxanthin provides numerous benefits for health including:
- Protecting cells from oxidative damage
- Reducing inflammation
- Supporting brain, heart, joint, and skin health
- Boosting athletic performance and recovery
- Enhancing immune function
Where Krill Get Astaxanthin
Krill do not actually produce astaxanthin themselves. Instead, they obtain it from consuming marine microalgae which synthesize it naturally. As krill feed on this algae, the astaxanthin pigment accumulates in their bodies and gives them their distinctive coloring.
Astaxanthin Dosage
There is no established daily value for astaxanthin intake. However, most krill oil supplements provide between 100-500 micrograms of astaxanthin per serving. Studies using doses in this range have observed benefits.
Choosing a Krill Oil Supplement
Here are some tips for selecting a quality krill oil with astaxanthin supplement:
- Look for reputable third-party testing/certification
- Aim for at least 100mg omega-3s per capsule
- Ensure astaxanthin levels are listed
- Choose sustainably harvested Antarctic krill sources
- Look for enteric coating to reduce reflux and fishy taste
- Avoid additives, fillers, colors, or artificial ingredients
Dosage Recommendations
For general health, the typical krill oil dosage is 500-1000mg per day. Those with heart disease or high triglycerides may take 2-3 grams daily for therapeutic benefit. Discuss optimal dosing with your healthcare provider.
Who Should Take Krill Oil?
Supplementing with krill oil with astaxanthin may benefit:
- Adults looking to reduce inflammation and oxidative stress
- People with heart disease or high blood lipids
- Individuals with joint pain, arthritis, or athletic injuries
- Those with blood sugar regulation issues
- People trying to enhance skin, eye, brain, or liver health
- Older adults concerned with memory, cognition, and healthy aging
Pregnant women, children, and people taking blood thinners should discuss krill oil with their doctor first.
Pairing Krill Oil with Other Nutrients
Some nutrients that pair well with krill oil for added benefits include:
- Vitamin D to lower inflammation and modulate immune function
- Magnesium to reduce blood pressure and cardiovascular disease risk
- Probiotics to support the gut-brain connection
- Turmeric to protect joints and increase antioxidant capacity
- Micronutrients like zinc and selenium help utilize omega-3 fats
Potential Side Effects of Krill Oil
Krill oil is generally well-tolerated with few side effects reported in research studies. Possible adverse effects can include:
- Fishy aftertaste: More common without enteric coating
- Gastrointestinal symptoms: Burping, bloating, stomach pain or diarrhea
- Loose stools: Higher doses can have laxative effect
- Skin rash: More likely if allergic to shellfish
- Low blood pressure: Rare but possible
- Bleeding: In people on blood thinner medications
Starting with smaller doses and taking with meals can minimize tolerance issues. Cease taking krill oil if severe reactions occur and consult your doctor.
Krill Oil Interactions
Potential supplement interactions to be aware of include:
- Blood thinners: Can increase bleeding risk
- Diabetes medications: May enhance blood sugar lowering
- Immunosuppressants: Effects on the immune system are unknown
- Thyroid drugs: Omega-3s may affect thyroid hormones
Always discuss combining krill oil with other medications with your healthcare provider first.
Krill Oil During Pregnancy and Breastfeeding
There has not been extensive research on taking krill oil supplements during pregnancy or breastfeeding. Omega-3s are important for fetal brain development. However, the doses obtained via diet or prenatal vitamins is typically sufficient.
Consult your OBGYN before taking any krill oil with astaxanthin supplement while pregnant or nursing to ensure safety for both mother and baby.
Krill Oil for Kids and Teens
Omega-3 fatty acids are vital nutrients for growth and development in children. However, most kids can meet needs from oily fish, avocados, nuts and other whole food sources. Consult your pediatrician before providing krill oil supplements.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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