Including health benefits, origins and cost advantages.

Publicity about Omega 3 and ‘healthy fats’ is now abundant. What is less discussed is a viable alternative to the widely used Omega 3 fish oils that are heavily promoted. An alternative that in fact offers many key advantages, including being good value for money.

We are talking about Krill oil.

This complete guide is going to provide you with facts and insights to help you to understand where krill oil comes from, its ability to be a sustainable food supplement and the way it interacts with your body.

Primarily though, this guide will illustrate the unique composition of krill oil, and why it presents a better choice than current ‘off the shelf’ Omega 3 products.

As a quick summary to start the guide off, we are going to show that krill oil is preferrable as it:

• Doesn’t contain the pollutants that could potentially feature in many fish oils.
• Offers 50% more bioavailability than fish oils.
• Is often easier to consume as a supplement.
• Can be used in lower doses, therefore offering good value for money.
• Is a far more effective antioxidant than fish oils.
• Offers a range of other enhanced health advantages.
• Tastes better than fish oil!

More on those key points later. Let’s start by looking at the important background to why we need essential fatty acids (EFAs) like Omega 3.

The role of essential fatty acids

From the beginning of life in the womb and throughout our lifespan, our bodies rely on EFAs to function. This includes Omega-6 and Omega-3.

Both Omega 6 and Omega 3 are structural components of our cell membranes – including brain cells - and also provide biological energy. As well as helping to regulate our blood pressure.

However, Omega 3 is especially hard-working. Including as an anti-inflammatory, and a way of managing other types of fats present in our bloodstream. It is so effective that its presence is widely believed to be a way of reducing the risk of fatal heart disease and other diseases.

New research into the health benefits of Omega 3 fatty acids emerges regularly. Medical science is especially interested in verifying its ability to prevent diabetes and some types of cancer.

Why we need essential fatty acids from food

Though EFAs are crucial substances, our bodies can’t make two important varieties. These are linoleic acid (an omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid.

Getting these substances from what we consume is especially vital, as they have vital jobs to do. Including supporting cellular growth and repair. They also help us to produce other forms of essential fatty acids!

The two types of Omega 3 we can produce internally are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, the fact our bodies CAN make these doesn’t mean we should ignore them as a dietary requirement. Ensuring we 'top up' our natural products is a wise decision and enables us to properly maintain our levels of all essential fatty acids.

<h2>More on good v bad fats</h2>

Just a quick side note on saturated v unsaturated fats, to clear up some confusion. Omega 3 fatty acids are a type of unsaturated fats. You may see Omega 3 referred to as a long-chain fatty acid. Its structure makes it easy for our bodies to use to support our health.

Saturated fats have a different structure and though they are not universally bad for you when consumed in larger quantities do increase your health risks, including potentially creating cardiovascular issues!

The true ‘bad guy’ is of course trans-fatty acids; partially hydrogenated oils created to make food manufacturing cheap, which pose serious health risks.

Natural sources of Omega 3 and 6

Before coming on to explaining the origins and value of krill oil, what other sources of EFAs can you look out for?

Foods rich in essential fatty acids include seed oils, nuts and oily fish like salmon, mackerel and herring. You can also get some from white fish, shellfish, meat and egg yolks. There are Omega 3 fortified foods available too.

The problem is, that research has shown our intake of Omega 6 has increased over the decades, but how much Omega 3 we get from a normal diet has substantially decreased.

Some would argue that this imbalance and deficiency in Omega 3 explains why cardiovascular disease is the leading cause of death globally.

This has yet to be irrefutably proven, but there is plenty of evidence that low levels of Omega 3 in your body do put you at greater risk from certain health conditions, including heart disease.

Countries which include more oily fish in their regular diets – such as some Mediterranean countries, Greenland and Japan - have substantially lower levels of heart disease compared to the UK.

So how much Omega 3 are we supposed to consume?

The recommended daily intake of omega 3 varies from country to country but it is generally 250 to 500 mg a day for adults. In the UK, there is no set target, though mainstream health sources encourage people to eat fish at least twice a week, including one oily variety.

For many people, having too little Omega 3 and usable Omega 6 is of enough concern that they turn to safe supplements they can take daily. As we discuss below, this may increasingly involve krill oil, particularly to avoid contaminates commonly found in fish!

Symptoms of Omega 3 deficiency

Having insufficient amounts of essential fatty acids in your body is not just a heart health risk.

You may have issues such as poor wound healing, dry scaly skin and a reduced ability to take energy from protein. It can cause slow growth in babies and children too.

Essential fatty acid deficiency can be caused by medical conditions which make it difficult to absorb fats, and can also be a problem for people with cystic fibrosis.

More reasons to take Omega 3 supplements

The main reason you need to consider an Omega 3 supplement, is to protect your cardiovascular health and cellular reliance, by getting enough eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA.

However, there is also evidence that taking Omega 3 supplements can provide health protection and improvements from the natural anti-inflammatory values of fatty acids. This can help address stiff or painful joints, including when you have rheumatoid arthritis.

The anti-inflammatory properties of Omega 3 may also help combat asthma. Interestingly, there are multiple studies exploring this nutrient’s ability to improve neurological health, and therefore potentially treat depression, ADHD and dementia. Work is underway to verify theories and initial findings.

That is just a brief summary of the advantages of taking Omega 3 supplements. We will now explain why you should opt for krill oil omega 3 fatty acids.

What is krill oil?

Many commercially available omega 3 supplements are based on general fish oils.

Krill oil is an increasingly popular alternative. It is produced from a small crustacean – shaped like a tiny shrimp. It lives on the seabed and is a food source for marine mammals and other sea life. The pink colour of krill is due to the fact it contains something called astaxanthin. We discuss the antioxidant value of astaxanthin later in this guide.

Krill is the largest biomass (collection of living things) on Earth. The most common place to harvest it is cold bodies of water, such as the Antarctic Ocean.

Importantly, krill oil supplements from reputable sources are a sustainable source of Omega 3. These companies ensure that krill is harvested in a way that does not upset the delicate ecological balance (like overfishing does).

Krill also survives and thrives in locations free of human contaminates (unlike fish), where it consumes nutrient-rich plankton and algae. This means krill is not only a wonderful natural source of omega 3, but also a powerhouse of phospholipids and antioxidants.

Why is krill oil the ideal source of Omega 3?

In the guide introduction, we mentioned some of the benefits krill oil has compared to its more commercially available alternative. Here, we explore the topic of krill v fish oil in more detail.

Krill oil is free of contaminants

One of the most important advantages krill oil provides is its purity. Even the NHS website – which promotes eating fish – acknowledges that its own advice is not without its downside. Especially as fish can contain marine contaminants such as heavy metals.

The NHS website says: “Oily fish usually have higher levels of pollutants than other types of seafood. For this reason, there are maximum recommendations for the number of portions some groups should be eating each week.”

Source: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

These same contaminants can potentially find their way into supplementary fish oils of course. Unlike krill, which lives in places where pollution is not an issue.

Krill provides greater bioavailability

What you may not know, is that some omega 3 supplements involve fish liver oils. Not only do they contain relatively lower amounts of omega 3, but they are also a potential way to ingest elevated levels of vitamin A.

Balance is ALWAYS a vital priority in nutrition, to ensure it protects rather than risks your health.

The omega 3 in krill is more ‘bioavailable’ than fish oil too. What does bioavailable mean? This refers to how easily a substance can be absorbed in your intestines, transported via your bloodstream and then used at a cellular level. The more bioavailable a substance is, the less likely it is to simply pass straight out again as digestive waste!

Clinical trials have shown that krill oil is significantly more bioavailable than fish oils,and can therefore achieve excellent results at lower dosages than this other source of Omega 3. Right down to the point of being assimilated into cell membranes more efficiently than fish oil fatty acids!

Krill oil is easier to consume

Apart from having no ‘fishy’ or unpleasant taste, there are other reasons krill oil is easier to take as a supplement. Fish oil capsules are often larger, and harder to tolerate.

Krill oil is usually a soft gel supplement that is easy to swallow and of course, it is a more concentrated type of Omega 3.

Better value for money Omega 3 supplement

Following on from the above points, krill oil can be used in smaller dosages than fish oils, to get the same or even better result. That leads to it being a more cost-effective way to supplement your omega 3 intake from food.

Improved anti-inflammatory capabilities

There is research to suggest that krill oil is even more effective than fish oil, in addressing medical conditions linked to tissue inflammation, such as joint pain and arthritis symptoms. This exciting prospect needs to be further verified but it means that taking krill oil as a supplement may reduce your dependence on anti-inflammatory drugs. (More on this later)

Packed with other nutritional benefits

Taking krill oil supplements brings with it a wide range of other benefits. Including improved skin appearance, and less emotional and physical impact from pre-menstrual syndrome.

This is partly because alongside those essential fatty acids we've referred to, krill oil contains other valuable nutrients. Including well-balanced amounts of vitamins A and E - which add to its antioxidant values – and important minerals such as selenium and magnesium.

Analysis of krill oil health claims

In this final section of the complete guide to krill oil and its benefits, we dig down deeper into the positive impact it can have on your health and wellbeing. Particularly going into more detail about its ability to be a superior alternative to Omega 3 from fish oils.

Keep in mind that medical science is still researching this topic. Many naturopathic researchers feel new findings will continue to add weight to the argument that krill oil is better for you than fish oil. Including new insights on its ability to treat, as well as prevent some medical conditions.

Supporting cardiovascular health

As this is such a crucial aspect of omega 3, it warrants further investigation. How does krill oil protect your heart health?

Essential fatty acids play a role in regulating your blood pressure and heart function. This is because they reduce triglycerides, a type of fat that can travel around in your blood and cause problems.

The belief is that krill oil does a better job of this than fish oil.

One study entitled ‘Krill Oil for Cardiovascular Risk Prevention: Is It for Real?’ said: “Compared to a placebo, patients on krill oil demonstrated a 10.2% reduction in triglyceride levels.”

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252213

It is also believed that omega 3 fatty acids lower your risk of developing an irregular heartbeat (which is called arrhythmia). Omega 3 fatty acids also appear to lessen the buildup of plaque – the fat, cholesterol, and calcium clumps that block arteries.

Krill oil may well offer a way to enhance these significant omega 3 health benefits too. As it appears from clinical trials that it is highly effective at reducing triglycerides, cholesterol and blood lipids.

So, this evidence that krill oil works even better than fish oils at protecting heart health is something a lot more people need to be aware of, to reduce the shocking death rate from heart disease.

Krill’s Omega 3 and your brain

As an anti-inflammatory and important component in building cells, logically omega 3 fatty acids play an important role in brain health. In fact, in your entire neurological system.

Your brain contains large quantities of phospholipids. These are primarily fatty acids like omega 3.

Evidence suggests that the dietary phospholipids in krill oil are used by our brains significantly more efficiently than the versions found in fish oils.

This positive impact on brain health is especially crucial for the development of embryos, babies and young children. Deficiencies in essential nutrients at this stage of life can lead to health and behavioural problems, including ADHD.

As the phospholipids in krill oil are used for everyday brain functions like memory and learning, there is extensive interest in mapping how they can potentially improve cognitive abilities. Also, to chart whether getting the correct level of phospholipids can improve mood, as well as concentration abilities.

Liver health and krill oil

Liver disease is another far too common cause of death in the world, including from Non-Alcoholic Fatty Liver Disease. In developed nations like the UK - where reliance on processed foods is high - liver disease is a particularly big problem.

As mentioned in the section on heart health, krill oil is an excellent source of phospholipids and ones that are bioavailable. They are synergic with phospholipids that are an integral part of our cell structure, including the cellular make-up of our livers.

It stands to reason then, that if you ingest a good supply of phospholipids it has a positive impact on your liver’s structure and health. Omega 3 from krill oil is also a key antioxidant that can protect liver tissue from oxidant damage.

Work is underway to measure how krill oil Omega 3 can guard against fatty liver disease. However, it is clear that studies so far suggest krill oil’s efficiency in reducing fats found in the blood is far greater than levels achieved by fish oil.

Inflammatory conditions and krill oil

The medical conditions and issues that krill oil can help with covers an extensive list. It includes premenstrual discomfort, right through to incurable conditions that affect your daily life such as rheumatoid arthritis and osteoarthritis.

That's because krill oil is a wonderful natural anti-inflammatory. Including a way to combat inflammation that results in joint pain and stiffness, and Inflammatory Bowel Diseases (IBD) such as Crohn’s disease.

Using krill oil as a nutritional anti-inflammatory brings indirect additional benefits too. Studies have shown that people who take krill oil supplements are less reliant on things like Ibuprofen (and other non-steroidal anti-inflammatory medications). Taking fewer NSAIDs helps you to avoid the side effects they can create, such as stomach ulcers.

Krill oil as an antioxidant and anti-ageing measure

Krill oil is also a powerful antioxidant, as it contains astaxanthin, something not provided by Omega 3 fish oils. This partially explains why it is so effective in helping with some of the medical conditions listed above.

Taking krill oil regularly protects your cells from the oxidant damage caused by free radicals.

Free radicals are generated by the ageing process, as well as environmental factors such as the sun’s rays and air pollution. The antioxidant value of krill oil may therefore also increase your skin’s health and resilience.

Linked to this is krill oil’s ability to support cellular energy production. As we get older (or if we are ill or stressed) it is common to have a decline in cellular energy production. This gives us less energy to be active and to carry out essential biological functions.

Taking krill oil regularly can be a step towards addressing this. Whereas there is no current evidence that fish oil Omega 3 fatty acids have the same ability.

Krill oil and Diabetes

There are around 4 million people in the UK with diabetes, so of course, there is a constant search for natural remedies and ways to alleviate the symptoms. Is krill oil a natural remedy for diabetes?

Krill oil is a rich source of astaxanthin. This is an antioxidant that is NOT present in fish. Research suggests that astaxanthin can play a role in reducing oxidative cell damage, including when it is linked to the person being hyperglycemic (having high blood sugar).

What does that mean? The way krill oil works to make your cells more resilient – including those in your liver – makes it a great way to protect yourself from some of the damage type 2 diabetes can cause. Also, the fatty acids in krill oil improve your sensitivity to insulin.

FREQUENTLY ASKED QUESTIONS about Krill oil

Can krill oil improve mood?

The way nutritional supplements positively affect hormones, and emotional and mental health, are even harder to quantify than the physiological advantages they bring. However, there is evidence emerging that krill oil supplements can help to achieve female hormone balance. Krill oil’s ability to boost energy production in cells, and its many other benefits, are also believed to lead to improved mood and emotional balance.

Can krill oil help with weight management?

Krill oil omega 3 fatty acids have a highly significant ability to break down certain types of fat that travel in your bloodstream - fats that increase your risk of heart and liver disease and which may stimulate weight gain. This is linked to krill oil's ability to increase your fat-burning enzymes.

There is also emerging evidence that krill oil can have a positive effect on mood, and appetite. Two more health benefits of krill oil that can help people to avoid obesity.

Can older people tolerate krill oil?

There are several good reasons for older people to take krill oil supplements. Especially the way this form of omega 3 acts as an anti-inflammatory, antioxidant and way to reduce the risk of heart disease. Also, research led by the University of Glasgow’s Institute of Cardiovascular and Medical Sciences found that krill oil has the potential to improve muscle function and size in healthy people aged over 65.

Source: https://www.gla.ac.uk/news/headline_848666_en.html

There are also high levels of interest in krill oil’s potential ability to support cognitive abilities, and brain health in general.

Can you take krill oil supplements when pregnant?

Omega 3 fatty acids are vital to the development of a foetus, but eating oily fish when pregnant is generally not recommended due to heavy metals and other contaminants that can be a serious risk. However, any kind of supplementation during pregnancy should be done on the basis of individual advice from a medical practitioner or qualified naturopathic practitioner.

Is krill oil safe to use?

As it is so far less widely discussed and used, there are various myths about krill oil’s use.

However, this rich source of omega 3 has been comprehensively and thoroughly tested in clinical trials, including human studies across all ages. Its safety and lack of toxicity have been verified by medical science, and there is no evidence of side effects.

Krill oil even features in the carefully controlled diets of NASA spaceship crews.

I’m allergic to shellfish; can I take krill oil?

Krill is a crustacean (like prawns, crabs, and lobsters) and if you have allergies to this type of food you need to look for a good quality fish oil or a plant-based omega 3 product.

Is krill oil tricky to store?

Both the shelf life and stability of krill oil are excellent. In fact, it may retain its freshness and integrity longer than omega 3 products containing fish oils.

Keep in mind too, if you get your omega 3 from fish or shellfish it depends on it being fresh and stored and prepared correctly. Otherwise, it's a recipe for food poisoning! At least you don’t have that problem with krill oil.

How can I find sustainable omega 3 products?

Krill oil is a more sustainable option for omega 3 supplementation, as long as you buy products from manufacturers who take their responsibilities seriously. They only harvest krill in carefully controlled ways. Look for the Marine Stewardship Council (MSC) logo. This international non profit organisation takes responsibility for the health of our oceans’ ecosystem and certifies responsibly-produced krill oil supplements.

Where can I buy krill oil?

To be assured of getting nutritional supplements that are validated and high-quality products – containing bioavailable ingredients – you should always buy them from specialist suppliers.