What Is Krill Oil? Possible Benefits, Side Effects, and Dosage
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Krill oil is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two key types of omega-3 fatty acids. “Omega-3 fats are beneficial for heart, brain, and cell health,” says Vicki Shanta Retelny, RDN, who is based in Chicago.
“Krill oil can be used as an alternative to fish oil and has some compelling benefits,” adds Sarah Kamely, RDN, who helps clients with an integrative approach in Miami.
1. It May Support Heart Health
Chronic (ongoing) inflammation is linked to several diseases, including heart disease, so the anti-inflammatory effects of krill oil may help your heart stay healthy. Polyunsaturated fatty acids like omega-3s help your body make fewer inflammatory proteins in your blood vessels and in your heart itself.
Research suggests that krill oil may benefit the heart by helping to lower triglycerides, a type of fat in the blood that can increase your risk of heart disease and stroke if levels get too high. One study of people with severe hypertriglyceridemia (a condition of high triglyceride levels), in particular, found that those who took krill oil supplements for 12 weeks saw a 26 percent decrease in triglycerides.
Also, a meta-analysis of 14 randomized controlled trials found that daily krill oil supplementation was linked with good effects on total cholesterol and low-density lipoprotein cholesterol (LDL), often called “bad” cholesterol.
“If deemed appropriate on an individual-client basis, I would feel comfortable recommending krill oil as a supplement for its heart-health benefits,” says Kamely.
2. It Provides Antioxidants
Krill oil contains astaxanthin, a pigment that gives krill its pink-red color. Astaxanthin also belongs to a group of antioxidants called carotenoids, which help battle free radicals in your body that can contribute to disease.
While free radicals are created by normal metabolic processes in your body, some foods can trigger a larger amount to be produced than others. Too-high levels of free radicals can cause oxidative stress, leading to cell damage and risk for health issues like cancer and heart disease.
Astaxanthin, in particular, may offer unique benefits. “This carotenoid has been shown to help fight off the negative effects of free radicals on both our brain and nervous system,” says Amy Kimberlain, RDN, CDCES, a Miami-based spokesperson for the Academy of Nutrition and Dietetics.
As an antioxidant, astaxanthin is 6,000 times more potent than vitamin C. And it may protect your brain and nervous system against free-radical damage that contributes to age-related issues like dementia, a decline in mental ability that affects daily tasks.
3. It Might Promote Gut Health
Krill oil may support gut health by reducing intestinal inflammation and increasing gut microbial diversity, which can help control how well your intestines work. When uncontrolled, intestinal inflammation is linked with inflammatory bowel disease (IBD). That’s a group of chronic conditions that cause diarrhea, abdominal pain and cramping, loss of appetite, and other symptoms. More research is needed, though, to find treatment options for IBD.
Krill oil may also support the health of the intestinal barrier, a layer of cells that protects the interior of the intestine from the outside environment, says Kamely. It also may improve the diversity of the gut microbiome, the tiny organisms that live in your gut, she says.
Early research suggests that krill oil may dampen inflammatory proteins and promote bacteria-killing immune system cells. This may lead to greater microbial diversity in your intestines, a sign of gut health — but more research is needed.
Still, krill oil may be a worthwhile addition to your routine if you have gut inflammation or IBD, Kamely says. It also might be worthwhile, she says, if you have increased intestinal permeability: leaky gut, or the theory that the intestines can allow toxins from the digestive tract into the bloodstream. Just be sure to talk with your doctor before you use krill oil to help manage gut issues.
4. It May Ease Arthritis and Joint Pain
Thanks to their ability to lower inflammation, the omega-3s in krill oil may reduce joint pain in people with inflammatory joint conditions like arthritis, says Kimberlain.
In one study of adults with mild-to-moderate knee osteoarthritis (a wear-and-tear condition that affects the knee joint), those who took 4 grams (g) of krill oil daily for six months saw greater improvements in knee pain, stiffness, and physical function than those who took a placebo.
5. It May Provide PMS Pain Relief
In general, the omega-3s in krill oil have anti-inflammatory properties that may help ease pain, including menstrual pain.
An older study found that women who take krill oil used fewer pain relievers for premenstrual syndrome (PMS)-related pain compared with those who take fish oil. But this research is more than 20 years old and included only 70 participants. Newer studies with more people are needed to understand if and how krill oil may help manage PMS.
Still, Kamely says that taking pain-relieving medications — specifically nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) or naproxen (Aleve) — too often can harm your gut lining. So, krill oil may be a safer alternative, especially if PMS symptoms are particularly painful, she says.
