Is Krill Oil Good for Muscles? Unpacking Its Athletic Benefits

December 30, 2025 •

4 min read

Recent studies, including one from the University of Glasgow, indicate that krill oil supplementation can help preserve muscle strength and mass, particularly during weight loss. So, is krill oil good for muscles, and how does it support athletic performance and recovery?.

Quick Summary

Krill oil provides potent omega-3s and astaxanthin that enhance muscle recovery, reduce exercise-induced inflammation, and support muscle protein synthesis. Its superior bioavailability, compared to fish oil, allows for faster absorption and faster results for athletes and fitness enthusiasts.

Key Points

Superior Absorption: Krill oil delivers omega-3 fatty acids via phospholipids, which are more efficiently absorbed by muscle cells than the triglycerides found in fish oil.
Faster Recovery: Its potent anti-inflammatory properties, driven by EPA and astaxanthin, help reduce post-workout soreness and muscle damage, enabling a quicker return to training.
Supports Muscle Growth: Krill oil can activate the mTOR pathway, a key regulator of muscle protein synthesis, and boost leucine accumulation in muscle cells, promoting muscle building.
Enhanced Endurance: The antioxidant astaxanthin found in krill oil helps fight oxidative stress caused by intense training, which may contribute to improved endurance.
Maintains Muscle Mass: Research indicates that krill oil can help preserve muscle mass and strength, even during calorie-restricted phases like weight loss.
Reduces Inflammation: The powerful anti-inflammatory effects of krill oil can decrease systemic inflammation, leading to less joint pain and a more favorable environment for muscle repair.

The Core Components of Krill Oil for Muscle Health

Krill oil is a powerhouse of nutrients, including omega-3 fatty acids (EPA and DHA), the antioxidant astaxanthin, and phospholipids. This unique combination is believed to offer distinct advantages for muscular performance and recovery, especially when compared to standard fish oil supplements. The key to its potential superiority lies in its phospholipid-bound omega-3s, which some studies suggest are better and more rapidly absorbed by the body.

Omega-3 Fatty Acids (EPA and DHA)

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential fatty acids that play crucial roles in cellular function throughout the body, including in muscle tissue. They are powerful anti-inflammatory agents that can help manage the systemic inflammation that results from intense training sessions.

Reduced Inflammation: Intense exercise causes micro-tears in muscle fibers, leading to inflammation and delayed onset muscle soreness (DOMS). EPA helps suppress pro-inflammatory cytokines, which can mitigate this response and accelerate recovery.
Muscle Protein Synthesis (MPS): Research has shown that omega-3s can increase the body's muscle-building response to amino acids and insulin. By promoting the mTOR signaling pathway, omega-3s effectively trigger the cellular process of building new muscle tissue.
Preserving Muscle Mass: Studies suggest omega-3 supplementation can help prevent muscle wastage, which is particularly valuable during calorie-restricted phases or periods of immobilization.

The Antioxidant Power of Astaxanthin

Krill oil's signature red hue comes from astaxanthin, a potent carotenoid antioxidant. Astaxanthin offers several key benefits for muscles that complement the omega-3s:

Combats Oxidative Stress: Hard training increases oxidative stress, which can lead to muscle fatigue and cellular damage. Astaxanthin's powerful antioxidant properties help neutralize free radicals, protecting muscles from this damage.
Enhanced Recovery: By reducing oxidative stress and inflammation, astaxanthin supports more efficient recovery from intense workouts. This can help athletes tolerate higher training volumes and frequencies.
Endurance Support: Some research indicates that astaxanthin can improve endurance performance and reduce muscle damage in athletes.

Krill Oil vs. Fish Oil for Muscle Benefits

While both fish oil and krill oil are excellent sources of EPA and DHA, there are notable differences in their composition and potential muscular effects.


Feature	Krill Oil	Fish Oil
Omega-3 Carrier	Phospholipids (bound to cell membranes)	Triglycerides (requires breakdown)
Absorption	Faster and more efficient cellular absorption	Slower absorption process
Antioxidant	Contains naturally occurring astaxanthin	Typically no astaxanthin
Choline Content	Contains choline, important for muscle signaling	Typically no choline
Price	Generally more expensive	Generally more affordable
Digestion	Less likely to cause a 'fishy' aftertaste or burps	More likely to cause digestive issues for some

For athletes and those focused on performance, the superior absorption and added benefits of astaxanthin and choline make krill oil a compelling option for maximizing muscle gains and minimizing recovery time.

Research on Krill Oil for Muscle Recovery and Soreness

Multiple studies highlight krill oil's potential to accelerate muscle recovery and combat soreness. Faster absorption means the anti-inflammatory omega-3s and protective astaxanthin reach the muscle tissues more quickly to begin the repair process. One study specifically noted that krill oil supplementation for a short period before and after resistance exercise promoted post-exercise recovery and alleviated muscle damage. This quicker bounce-back time allows for greater training consistency and volume, which are crucial for long-term progress.

Can Krill Oil Directly Aid Muscle Building?

Beyond recovery, krill oil also shows promise for actively supporting muscle growth. A pilot study observed that krill oil activated the mTOR signaling pathway, a key regulator of muscle protein synthesis and cellular recovery. While the study was small, it demonstrated a significant increase in lean body mass in resistance-trained participants. Another in vivo study showed that krill oil supplementation increased leucine accumulation in human skeletal muscle cells, indicating enhanced protein synthesis. While not a magic bullet, krill oil appears to optimize the body's natural muscle-building processes, making it a valuable addition to a well-structured training and nutrition plan.

Potential Downsides and Considerations

While generally safe for most people, krill oil is derived from shellfish, so individuals with shellfish allergies should avoid it entirely. High doses of omega-3s can also have a mild anti-clotting effect, so those on blood-thinning medications or scheduled for surgery should consult a doctor before starting supplementation. Lastly, krill oil tends to be more expensive than fish oil, which may be a consideration for some consumers.

How to Integrate Krill Oil into Your Fitness Routine

For fitness enthusiasts and athletes, consistency and proper timing are key. A typical dosage ranges from 500mg to 2000mg per day, depending on training intensity. To maximize absorption, it is best to take krill oil with a meal that contains other dietary fats. For enhanced recovery, taking it post-workout can be particularly effective. It stacks well with other common supplements like protein powder and creatine.

Conclusion: The Final Verdict on Krill Oil for Muscles

Based on a growing body of research, krill oil offers significant benefits for muscle health that go beyond simple omega-3 intake. Its unique phospholipid structure provides superior absorption compared to fish oil, leading to faster delivery of key nutrients. By reducing exercise-induced inflammation and oxidative stress with astaxanthin, krill oil helps accelerate recovery and reduce muscle soreness. The evidence also points to its ability to support muscle protein synthesis and preserve muscle mass during dieting. For those serious about optimizing performance, recovery, and long-term muscle health, krill oil is a highly effective supplement worth considering.

Full study on krill oil's effects on mTOR signaling and resistance training

Frequently Asked Questions

Krill oil helps with muscle soreness by leveraging the anti-inflammatory properties of its omega-3s and the antioxidant effects of astaxanthin to reduce exercise-induced inflammation and oxidative stress, leading to faster recovery.

Some research suggests krill oil may be better for muscle growth due to its higher bioavailability and faster absorption, delivered via phospholipids instead of triglycerides. It also contains astaxanthin and choline, which further support muscle health.

Dosage can vary based on your training intensity. For general use, 500mg to 1000mg per day is common, while bodybuilders or those with high training loads may take up to 2000mg daily under supervision. Always start with a lower dose to assess tolerance.

While krill oil isn't a direct muscle-builder, it supports the process by stimulating muscle protein synthesis via the mTOR pathway and enhancing recovery. This helps optimize the results of your resistance training.

For optimal absorption, take krill oil with a meal that contains fat. Taking it post-workout is particularly beneficial, as it can help accelerate the recovery process.

Krill oil is less likely to cause a fishy aftertaste or burps compared to fish oil because its omega-3s are bound to phospholipids, which aids in better digestion and absorption.

Krill oil is generally well-tolerated. The main risk is for those with shellfish allergies, who should avoid it. High doses can have an anti-clotting effect, so consult a doctor if you take blood-thinning medications.