Krill: What Is It And What Are Its Benefits?
You may have noticed krill oil supplements popping up in health stores and pharmacies along with terms like “omega 3 fatty acids,” “antioxidants” and EPA and DHA being bandied about. What do all these things mean and how can they benefit you? Read on to find out.
What exactly is krill?
Krill oil is derived from krill—tiny, semi-translucent crustaceans that resemble miniature shrimps. Krill live in the colder regions of the ocean in the Antarctic Ocean and North Pacific Ocean and travel in dense clouds.
We share our krill supply with the whales—a single blue whale consumes an estimated 8000 pounds of krill each day. Humans harvest approximately 110,000 tons of krill in a year, which his less than one-half of 0.1% than the estimated 500 million ton supply of krill in the ocean, making krill an abundant and renewable natural resource.
How is krill beneficial?
You may have heard of the many benefits of fish oil and omega 3 fatty acids. Krill oil is similar to fish oil, but has numerous added benefits as well. Like fish oil, the omega 3 fatty acids in krill oil is proven to benefit:
A reduction in LDL (“bad” cholesterol) by as much as 33%
An increase in HDL (“good” cholesterol) by as much as 43%
A decrease in pain and inflammation associated with arthritis, prostatitis and cystitis
Protection from stroke and heart attack
Higher brain function and better memory, recall and awareness
Reduction of colon, breast and prostate cancer
Healthier skin, hair and nails
Healthier nervous system
Easing of symptoms of premenstrual syndrome (PMS)
How is krill different from fish oil?
Similar to fish oil, krill oil is very high in omega 3 fatty acids. However, in addition to omega 3, krill oil contains phospholipids which are not found in fish oil. Phospholipids—considered the “building blocks” of membranes—aid in the absorption of beneficial substances in krill oil as well as help protect cells against free radicals and toxic injury.
Specifically, krill oil contains the phospholipids choline, which plays an important role in mental health, learning and development. Choline is also the precursor to acetylcholine, the neurotransmitter most affected by Alzheimer’s disease.
Besides containing phospholipids, krill oil also contains omegas 6 and 9 as well as EPA and DHA. These fatty acids have proven to have beneficial effects on high blood triglycerides, high blood pressure, irregular heartbeat (cardiac arrhythmia), cancer, infant brain development and rheumatoid arthritis.
Krill oil also contains astaxanthin. Astaxanthin is produced by the algae that krill eats, giving it its distinctive reddish-pink color not found in most fish. Astaxanthin has been shown to be a powerful antioxidant, which protects your body from damage from unstable substances, carcinogens and free radicals. While antioxidants are commonly derived from foods such as fruits and teas, astaxanthin is unique because it is able to cross the blood-brain barrier, enabling it to protect the eye, brain and central nervous system as well.
The chemical makeup of krill oil also makes it different, and better, than fish oil. Krill oil is absorbed in the small intestine, rather than the stomach—effectively eliminating fishy aftertaste or foul-smelling burps (a particularly bothersome side effect of taking fish oil pills). Also, krill oil is more stable than fish oil, giving it a longer shelf life and a lesser chance of rancidity.
How should krill oil be taken?
Krill oil is offered in 500 mg soft gel capsules; one or two capsules should be taken daily as a supplement. Note that those with seafood allergies—even mild ones—should not use krill oil, as it is a concentrated derivative of seafood. People with bleeding disorders should also consult a physician before taking krill oil. You do not need a prescription to obtain krill oil.
Are there any side effects of krill oil?
Because krill is a natural, animal-derived supplement, there are virtually no side effects. Depending on how your body reacts, observable side effects are similar to those that you may have while reacting to similar food items (such as lobster, shrimp or crab). These may include: indigestion, loose stools and diarrhea, though, if you do not show a gastronomical intolerance to seafood, it is unlikely that these side effects will be manifested by taking krill oil.
Why not just eat seafood?
Aside from the cost benefit of forgoing a gourmet meal of shrimp, lobster and crab everyday, research indicates that a diet high in fish could possibly be harmful. Fish often contain trace amounts of mercury, lead, cadmimum, PCBs, DDT and other toxic substance. While the effects of these contaminants is negligible when eating well-cooked fish in moderation, a seafood-centric diet could lead to higher concentrations of these substances in our bodies, causing certain health complications.
Krill oil comes from cleaner parts of the ocean—approved krill oil is harvested exclusively from the Antarctic Ocean or the North Pacific Ocean. Plus, krill oil consists of only the beneficial components of krill. Essentially, conveniently taking a krill oil supplement affords you all the benefits of consuming seafood without the risks.