Healthy oils. Good fat. Years ago, those were oxymorons. Now we know that natural compounds in some oils and fats, such as omega-3 fatty acids and monounsaturated fats, have several health benefits. It is possible that you have heard some buzzing about Krill oil, or states that it is superior to fish oil. This is what you need to know.
What is Krill Oil?
Similar to fish oil, which derives from fish, Krill oil is extracted from Krill, a shrimp forming. Krill eats a diet of marine plants that contain omega-3 fatty acids, such as algae, so they become a source of Omega-3.
“Omega-3 fatty acids can come in a variety of forms, but in general, we are more familiar with the EPA [eicosapentaenoic acid] and Dha [docosahexaenoic acid],” says Kasey HutchinsonRDN, a dietitian registered with Montana headquarters. “Research shows that Krill oil is slightly higher in omega-3 fatty acids [compared to fish oil]. “
How much Omega-3 do you need per day?
The National Health Institutes (NIH) say that the appropriate daily intake for Omega-3 fatty acids is 1.6 g per day for men and 1.1 g per day for women.
What is better: Krill oil or fish oil?
Omega-3 content
Studies have indicated that complementing your diet with Omega-3 can promote cardiovascular health, Joint healthand skin health. However, it is too early to say definitively if Krill oil is better than fish oil to provide omega-3.
Some studies have found That Krill oil could increase the omega-3 level in the blood better than fish oil. Other studies They have not found differences between Krill oil and fish oil in that regard.
So what are the main differences between the two?
EPA and DHA in Krill oil are found in phospholipids, which are structurally different from omega-3 fatty acids in fish oil that take the form of triglycerides or ethyl esters. (The three are fat -shaped substances). Some studies suggest that phospholipids They are superior In the delivery of the EPA and DHA. But the data are far from conclusive The researchers say.
Antioxidants
Krill oil contains astaxantine, a compound similar to antioxidant typically absent in fish oil. This carotenoid (a type of phytonutrient) is what gives the salmon its color red, so the Krill oil capsules are intense red, while fish oil capsules are more gold.
Nutritionists advise us to eat many fruits and vegetables to obtain the benefits of carotenoids (including eye health). But there are no studies that show that Krill oil directly provides those benefits.
Cost
Krill oil is also more expensive than fish oil, partly due to how it is manufactured. “Krill oil is more environmentally sustainable than most fish oil,” says Hutchinson. “This is an important consideration for our current day and age when our sea temperatures are increasing, and the oceans are being oversized and contaminated.”
What are the possible side effects of taking Krill oil supplements?
- As with fish oil, you can experience fish flavor bruises while taking Krill oil. Certain formulations claim to eliminate that.
- Some people may also experience gastrointestinal discomfortsuch as acid reflux or diarrhea, when taking fish oil due to its high fat content.
- Krill oil can cause reactions in allergic people to shellfish or shellfish.
As always, talk to your doctor before starting any new supplement.
