Is Krill Oil Worth Taking? Benefits, Comparison, and What You Need to Know

January 13, 2026 •

5 min read

According to scientific studies, the omega-3 fatty acids in krill oil may be more efficiently absorbed by the body due to their phospholipid structure. The key question remains: is krill oil worth taking, especially when compared to the more common fish oil? This guide delves into the science, benefits, and practical considerations to help you decide.

Quick Summary

A comprehensive look at krill oil, comparing its potential health advantages over traditional fish oil, including superior absorption, antioxidant content, and fewer side effects.

Key Points

Bioavailability: Krill oil’s omega-3s are bound to phospholipids, which may be more easily absorbed and utilized by the body compared to fish oil’s triglycerides.
Antioxidant Content: Krill oil contains astaxanthin, a potent antioxidant that offers additional anti-inflammatory benefits and helps protect the oil from rancidity.
Less Fishy Aftertaste: The phospholipid structure helps krill oil disperse in stomach fluid, leading to fewer reports of the unpleasant fishy burps associated with some fish oil products.
Cost vs. Research: Krill oil is generally more expensive than fish oil, and while research is promising, fish oil has more extensive long-term clinical data supporting its benefits.
Safety Precautions: Individuals with shellfish allergies or those on blood-thinning medication should avoid krill oil without consulting a healthcare provider.
Sustainability: Krill are sustainably sourced from abundant Antarctic populations, and responsible brands carry Marine Stewardship Council (MSC) certification.

What is Krill Oil and How Does it Differ from Fish Oil?

Krill oil is a nutritional supplement derived from tiny, shrimp-like crustaceans found in the cold waters of the Antarctic. It is rich in the essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are vital for numerous bodily functions. While fish oil, sourced from fatty fish like salmon and mackerel, also provides these omega-3s, krill oil has several key distinctions that are often debated in the health community.

The Phospholipid Advantage

One of the most significant differences lies in the chemical structure of the omega-3s. In krill oil, EPA and DHA are bound to phospholipids, the same type of fats that form the membranes of your body's cells. In contrast, the omega-3s in fish oil are typically bound to triglycerides. This structural difference may enhance the bioavailability and absorption of krill oil, allowing the body to utilize the omega-3s more efficiently, potentially at a lower dose. This unique form also helps krill oil disperse in stomach fluids, which is why users report fewer fishy burps or aftertastes compared to fish oil.

The Antioxidant Bonus: Astaxanthin

Unlike most fish oils, krill oil naturally contains a powerful antioxidant called astaxanthin. This carotenoid is responsible for krill's reddish color and provides additional anti-inflammatory and antioxidant benefits. Astaxanthin helps protect cells from damage caused by free radicals, potentially boosting krill oil's overall protective effects and contributing to its stability.

Purity and Sustainability

Since krill are at the bottom of the marine food chain, they accumulate fewer environmental toxins, such as mercury, than larger fish. For those concerned about heavy metals, this offers a potential advantage. The krill population is also vast, and responsible harvesting methods, often certified by the Marine Stewardship Council (MSC), ensure sustainability.

Krill Oil vs. Fish Oil: A Side-by-Side Comparison

To help you decide, here is a comparison of krill oil and fish oil based on common consumer considerations.


Feature	Krill Oil	Fish Oil
Omega-3 Form	Phospholipid-bound	Triglyceride-bound
Bioavailability	Potentially higher	Standard
Astaxanthin	Contains astaxanthin	Typically absent
Purity	Lower on the food chain, less mercury risk	Can accumulate toxins, but high-quality products are purified
"Fishy" Burps	Less common	More common
Cost	Typically more expensive	Generally more affordable
Research	Growing but less extensive	Extensive, long-term research
Sustainability	Often sourced via MSC-certified sustainable fisheries	Varies by source and brand

Primary Health Benefits of Krill Oil

Beyond being a potent source of omega-3s, krill oil offers several science-backed health benefits:

Improved Heart Health

Krill oil is effective at supporting cardiovascular health. Studies suggest it can help lower elevated triglyceride levels, reduce "bad" LDL cholesterol, and potentially increase "good" HDL cholesterol. Some research indicates krill oil may have a more pronounced effect on heart health risk factors than fish oil, even at lower doses.

Powerful Anti-Inflammatory Effects

Omega-3 fatty acids possess significant anti-inflammatory properties. The combination of phospholipid-bound omega-3s and the antioxidant astaxanthin makes krill oil a potent agent against inflammation. Studies have shown it can reduce markers of inflammation and alleviate symptoms of inflammatory conditions like rheumatoid and osteoarthritis, including reducing stiffness and joint pain.

Alleviating PMS Symptoms

For women who experience premenstrual syndrome (PMS), krill oil may offer relief. A study comparing krill oil to fish oil found that women taking krill oil experienced significant improvements in PMS symptoms and required less pain medication.

Potential Cognitive Support

Omega-3s, particularly DHA, are crucial for optimal brain function. The phospholipid form of krill oil's omega-3s may allow them to cross the blood-brain barrier more easily, potentially leading to better uptake and effectiveness for cognitive health.

Who Should Take Krill Oil?

Krill oil is an excellent option for a variety of individuals:

People who want a highly bioavailable omega-3 source.
Those who dislike the fishy aftertaste often associated with fish oil.
Individuals seeking additional antioxidant support from astaxanthin.
Anyone focused on supporting heart, brain, or joint health.
Consumers prioritizing sustainably sourced supplements with lower mercury risk.

Potential Side Effects and Safety Concerns

While generally safe, krill oil is not suitable for everyone.

Allergies: Individuals with a shellfish allergy should avoid krill oil.
Blood Thinners: Due to its blood-thinning effect, it can interact with anticoagulant and antiplatelet medications like warfarin. Consult a doctor before use if you are on such medication.
Surgery: Discontinue krill oil at least two weeks before scheduled surgery to minimize bleeding risk.
Pregnancy and Breastfeeding: Limited reliable information is available on safety during pregnancy and breastfeeding; consult a healthcare professional.
Mild Side Effects: Some may experience mild digestive upset, bloating, or bad breath. Taking the supplement with food may help.

How to Choose a High-Quality Krill Oil Supplement

To ensure you're getting a safe and effective product, follow these tips:

Third-Party Certified: Look for reputable third-party certifications like the Marine Stewardship Council (MSC) for sustainability and the International Fish Oil Standards (IFOS) or NSF International for purity and quality.
Check Omega-3 Content: Read the supplement facts panel carefully. Quality brands list the actual amounts of EPA and DHA per serving, not just the total krill oil amount.
Phospholipid Concentration: The concentration of phospholipids can indicate quality. High-quality krill oil is defined by a high phospholipid content.
Sustainable Sourcing: Always choose brands that are certified for sustainable harvesting to support ocean health.

The Verdict: Is Krill Oil Worth Taking?

Ultimately, the decision of whether krill oil is worth taking comes down to balancing cost against potential benefits. It represents a premium upgrade over standard fish oil, offering superior absorption due to its phospholipid structure, the added antioxidant power of astaxanthin, and a lower risk of contaminants. For individuals who experience fishy aftertastes with fish oil or are willing to pay more for enhanced bioavailability, krill oil is an excellent choice. However, for those on a stricter budget, a high-quality fish oil remains a very effective and well-researched source of omega-3s. Regardless of your choice, prioritizing a reputable, third-party tested brand is crucial for ensuring product quality and safety.

For additional context on the specific science-based benefits, consider reviewing reliable health sources such as this overview from Healthline Healthline.

Frequently Asked Questions

While some studies suggest krill oil may be more effectively absorbed and have stronger effects on certain risk factors for heart disease, the overall evidence is still limited. High-quality fish oil and krill oil are both excellent omega-3 sources with proven health benefits, and for many people, fish oil is a more affordable option.

Astaxanthin is a powerful antioxidant found naturally in krill oil. It gives krill its reddish color and helps protect cells from damage caused by free radicals, potentially offering additional anti-inflammatory benefits not found in most fish oils.

No, most users report that krill oil does not cause the fishy aftertaste or burps that are common with some fish oil supplements. This is due to its phospholipid structure, which helps it mix better with stomach fluids.

Yes, individuals with shellfish allergies should avoid krill oil, as it is derived from crustaceans and may trigger an allergic reaction. A healthcare provider can recommend alternative omega-3 sources, such as algal oil.

Yes, krill oil can have a blood-thinning effect, especially at higher doses. It can interact with anticoagulant and antiplatelet drugs like warfarin. Always consult your doctor before taking krill oil if you are on any medication.

Look for supplements that are third-party tested and certified by organizations like the Marine Stewardship Council (MSC) for sustainable sourcing. Check the label for the specific amounts of EPA and DHA per serving and ensure it's from a reputable brand.

Due to its potent anti-inflammatory properties, krill oil has been shown in some studies to help reduce symptoms of arthritis and joint pain. While fish oil also has anti-inflammatory benefits, some evidence suggests krill oil's higher bioavailability might lead to more effective results.