Krill Oil
An omega-3 source from krill, delivered in phospholipid form.
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What it is
Krill oil provides EPA and DHA bound to phospholipids, which some argue improves absorption. It also contains the antioxidant astaxanthin, giving it a red color.
How it works
Krill oil provides the omega-3s EPA and DHA bound to phospholipids, which some argue improves absorption, plus the antioxidant astaxanthin (giving it a red color). Its benefits largely track the general omega-3 evidence.
What it's been studied for
Taken as an omega-3 source for heart, joint, and general health.
What the evidence shows
Krill oil delivers the same omega-3s as fish oil, so the general omega-3 evidence applies. Claims of superior absorption exist but the practical difference and the smaller research base make fish oil the more studied option.
Who should consider it
It's used as an omega-3 source for heart, joint, and general health, sometimes chosen for its phospholipid form and smaller pills. People with shellfish allergy should avoid it, since krill are crustaceans.
Amounts commonly studied
Typically lower total EPA/DHA per capsule than concentrated fish oil; check the actual EPA/DHA numbers.
How to take it
Krill oil usually provides less EPA/DHA per capsule than concentrated fish oil, so check the actual numbers. Take it with a meal; it's often pricier per gram of omega-3 than fish oil.
Forms & absorption
Softgels; naturally contains astaxanthin. Often pricier per gram of omega-3 than fish oil.
Food sources
Krill are tiny crustaceans; you get the same omega-3s from oily fish and algae.
Safety & interactions
Similar to fish oil — possible fishy aftertaste and mild blood-thinning at higher doses. Avoid with a shellfish allergy, since krill are crustaceans.
Myths & what it won't do
Myth: krill oil is dramatically better than fish oil. Reality: absorption claims exist, but the practical difference is small and the research base is smaller than for fish oil. Myth: it's fine with a shellfish allergy. Reality: krill are shellfish — avoid it if you're allergic.
Common questions
- Krill oil or fish oil?
- Both deliver EPA/DHA. Krill's phospholipid form is marketed as better absorbed, but it's lower-dose and pricier, with a smaller evidence base than fish oil.
- Is it safe with a shellfish allergy?
- No — krill are crustaceans, so avoid krill oil if you have a shellfish allergy.
- How do I compare it to fish oil?
- Compare the actual EPA and DHA milligrams per serving, not the total oil weight.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Krill Oil
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Ulven SM, Holven KB. Comparison of bioavailability of krill oil versus fish oil and health effect. Vasc Health Risk Manag. 2015;11:511-524. View study →Note: Found limited, hard-to-compare evidence: two human studies suggested krill oil's omega-3s may be absorbed somewhat better, but effects on lipids and inflammation were limited for both oils.
- Wang T, Zhang X, Zhou N, et al. Association Between Omega-3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2023;12(11):e029512. View study →