The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important for heart, brain, and skin health, and if you don’t eat fatty fish (like salmon, mackerel, lake trout, or sardines) twice a week, you may want to supplement. But which form is best?
Krill oil is a relative newcomer to the omega-3 scene, so there isn’t a lot of published research yet about its long-term effectiveness or safety. That said, the little research there is does seem to indicate that krill oil—taken from tiny shrimp-like shellfish—is just as good a source of omega-3s as fish oil. For example, a 2011 study in the journal Lipids noted that there was very little difference in blood fats, inflammation, and oxidative stress between people who took 6 capsules of krill oil a day (for a total of 543 mg EPA and DHA) and those who took 3 capsules of fish oil (864 mg EPA and DHA). The authors concluded that they were “comparable dietary sources” of omega-3s. Proponents of krill oil point out that the fatty acids in krill oil bind to cell membranes differently than fatty acids from fish oil, and some very preliminary research indicates that may make it easier for the brain to absorb. Plus, krill oil contains the antioxidant astaxanthin, which may help prevent the fatty acids from oxidizing. But better-designed, larger, and longer-term studies need to be done before we know if that’s really the case, or if either of those differences mean that krill oil is any better for you than fish oil. Bottom line? I would stick with fish oil until we have more research confirming krill oil’s long-term effectiveness and safety.
Fish oil is available as a liquid or as capsules. Both deliver beneficial omega-3s, are readily available, and cost about the same. Personally, I take fish oil capsules because I find them more convenient. With capsules, you can also minimize the fishy aftertaste and burping some people experience by storing them in the freezer and taking them frozen and with a meal. You might also want to take fish oil—liquid or capsule—at night, so you can sleep through any fishy-ness.
No matter what form you choose, talk to your doctor about what dose to take, since omega-3s act as a blood thinner and may interact with other medications. In general, most experts recommend taking 500 mg of combined EPA and DHA per day to maintain good health. If you’re trying to treat high triglycerides or another specific health condition, the dose can range from 1 to 4 grams. And be sure to look for labels stating PCBs and other contaminants have been removed.
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