Fish Oil vs. Krill Oil
Why Fish Oil?
Fish oil is the most abundant source of Omega 3 fats which have been shown to be extremely important for health and wellness. Specifically, the ratio of Omega 6 fats to Omega 3 fats (omega 6:3 ratio) is an important factor when it comes to regulating inflammation and optimizing cellular function. In general, you may think of omega 6 fatty acids as pro-inflammatory and omega 3 fatty acids as anti-inflammatory, where a higher ratio indicates a more inflammatory diet. A good omega 6:3 ratio is currently thought to be about 4:1 or even 1:1, whereas the average American consumes a ratio closer to 12:1 - 25:1!
The main reason that most Americans consume too few Omega 3's is because they are only abundant in fish, eggs, nuts, seeds and some vegetables, none of which are a staple of the unhealthy standard American diet.
In addition to the ratio, another important factor relating to Omega 3 fats are their EPA and DHA content. EPA and DHA are extremely active regulators of inflammation, brain health, development, and aging while an inadequate amount has been correlated with cardiovascular and neurodegenerative diseases. They are one of the most important part of Omega-3 fat's ability to provide a physiological benefit (1). Even if you are consuming omega 3's from plant and nut sources, it can be very difficult to get an adequate amount of EPA and DHA in the diet without fish. Non-marine sources of Omega 3s need to be converted into EPA and DHA in the body and this conversion rate is rather poor, leading many people to choose to supplement with fish oil.
What Are the Benefits of FIsh Oil Supplementation?
The EPA and DHA found in fish oil supplements may provide many benefits for the cardiovascular & nervous system while lowering the risk for chronic disease. Inflammation has been shown to be a key driver in almost every chronic disease and healthy Omega 3 intake can suppresses much of the unnecessary inflammation that is seen in so many people. Some possible benefits of adequate EPA and DHA from fish includes the following (1):
Slow cognitive decline
Lower risk for neurodegenerative disease
Lower Risk of Cardiovascular Disease
Lower Cancer Risk
Improved neurodevelopment in children
Improved Weight Loss (2)
As with any nutritional supplement, quality is an extremely important factor when choosing which brand and formula. Some of the most important factors for a quality fish oil product include how much is actually absorbed (bioavailability), amount of EPA/DHA per serving, levels of toxic substances, and other markers of product purity.
Fish oil can come in many forms from many sources. Another popular form of fish oil is Cod Liver oil, which generally has less EPA and DHA but more Vitamin D. One type of fish oil that is becoming popular due to it's higher rate of absorption is Krill Oil, which currently appears to be superior to standard fish oil.
Fish Oil vs. Krill Oil:
Bioavailability:
As opposed to fish oil, krill oil is a better source of EPA and DHA because these fats are connected to phospholipids, while fish oil has it's EPA and DHA attached to triglycerides. This is extremely important for bioavailability because fish oil has to undergo excess processing by the body, while krill oil basically delivers it's EPA and DHA straight from the source. Because our cell membrane are made up of phospholipids as well, the EPA/DHA found in krill is oil is delivered to the cells much more efficiently (3).
Overall, This means that you need to take much less krill oil to receive the same Omega-3 benefits of EPA and DHA.
Advantage: Krill Oil
Stability:
Stability of oils means their resistance to a process called oxidation. Oxidation occurs when oils are exposed to high temperatures or lighting which may cause them to break down and form free radicals and substances that are harmful to the body, this is why fish oil should NEVER be heated or used to cook with. Although both fish oil and krill oil can become oxidized, krill oil has been shown to be much more stable and less likely to form these harmful free radicals. The stability of krill oil is due to it containing an antioxidant called astaxanthin, which can help to eliminate harmful free radicals.
Overall, This means that krill oil is less likely to become oxidized and rancid.
Advantage: Krill Oil
Contamination:
Mercury and heavy metal contamination is possible in fish, and fish oil is no different. Generally, fish higher up on the food chain are more prone to heavy metal contamination. Because krill are generally harvested from cleaner waters and they are lower on the food chain while feeding on phytoplankton, they are less likely to contain contaminates like heavy metals and mercury (5).
Overall, this means that krill oil is less likely to be contaminated with toxic metals.
Advantage: Krill Oil
Fish oil supplementation can be an excellent strategy to reduce inflammation and it's negative effects on the body. A standard American diet often has a poor Omega 6:3 ratio and supplementation may be necessary to improve upon this. Because EPA and DHA have a poor conversion rate from plant sources, marine sources like krill oil are the optimal way to deliver these fats in a usable form. Krill oil has been shown to be superior to regular fish oil in many aspects, and it likely provides the safest and most bioavailable form of Omega 3 supplementation.