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Introduction#
When it comes to choosing a supplement for heart health, brain function, and inflammation reduction, many people are torn between fish oil and krill oil. Both supplements provide omega-3 fatty acids, which are essential for various bodily functions. However, they differ in their sources, ingredients, and effectiveness. In this article, we will compare fish oil and krill oil supplements to help you make an informed decision about which one is better for your health.
Quick Side-by-Side Comparison#
| Supplement | Source | Omega-3 Content | Bioavailability |
|---|---|---|---|
| Fish Oil | Fatty fish | EPA, DHA | Variable |
| Krill Oil | Krill | EPA, DHA, phospholipids | Higher |
Detailed Comparison#
Ingredients#
Fish oil supplements typically contain two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are extracted from the flesh of fatty fish, such as salmon and sardines. Krill oil supplements, on the other hand, contain not only EPA and DHA but also phospholipids, which are believed to enhance bioavailability (Yurko-Mauro et al., 2015). According to a study published in Lipids in Health and Disease, krill oil contains a higher proportion of phospholipids than fish oil, which may contribute to its better bioavailability (Köhler et al., 2015).
Effectiveness#
Both fish oil and krill oil supplements have been shown to be effective in reducing inflammation and improving heart health. However, some studies suggest that krill oil may have an edge over fish oil due to its higher bioavailability. A randomized double-blind study published in Lipids in Health and Disease found that krill oil supplementation increased the omega-3 index in healthy individuals more effectively than fish oil supplementation (Ramprasath et al., 2013). Another study published in Nutrition Reviews found that krill oil was more effective than fish oil in reducing triglycerides and improving lipid profiles (Kim et al., 2020).
Price#
Fish oil supplements are generally cheaper than krill oil supplements. However, the price difference may not be significant enough to outweigh the potential benefits of krill oil. A study published in the Journal of the Academy of Nutrition and Dietetics found that krill oil supplements were more expensive than fish oil supplements, but the authors noted that the higher cost may be justified by the potential benefits of better bioavailability (Cunningham, 2012).
Taste#
Fish oil supplements are known for their strong fishy aftertaste, which can be a turn-off for some people. Krill oil supplements, on the other hand, have a milder flavor and are less likely to cause digestive issues. According to a study published in Lipids in Health and Disease, krill oil supplementation was associated with fewer gastrointestinal side effects than fish oil supplementation (Köhler et al., 2015).
Individual Product Breakdowns#
Fish Oil#
Fish oil supplements are widely available and come in various forms, including capsules, liquids, and softgels. They typically contain a combination of EPA and DHA, although the exact proportions may vary depending on the brand and type. Some popular fish oil brands include Nordic Naturals, Omega-3 Supreme, and Nature Made.
Krill Oil#
Krill oil supplements are also widely available and come in various forms, including capsules, softgels, and liquids. They typically contain a combination of EPA, DHA, and phospholipids, which are believed to enhance bioavailability. Some popular krill oil brands include Neptune Krill Oil, Schiff MegaRed, and Source Naturals.
Clear Verdict#
Choose fish oil if:
- You are looking for a cheaper supplement option
- You are not concerned about the potential benefits of better bioavailability
- You prefer a stronger omega-3 content
Choose krill oil if:
- You are willing to pay a premium for potentially better bioavailability
- You prefer a milder flavor and fewer digestive issues
- You want a supplement that contains phospholipids, which may enhance absorption
References#
Yurko-Mauro K, Kralovec J, Bailey-Hall E, et al. “Similar eicosapentaenoic acid and docosahexaenoic acid plasma levels achieved with fish oil or krill oil in a randomized double-blind four-week bioavailability study.” Lipids in health and disease, 2015. PubMed | Full Text PDF | DOI
Belobrajdic DP, Dallimore JA, Adams MJ, et al. “Sn1,3 Regiospecificity of DHA (22:6ω-3) of Plant Origin (DHA-Canola®) Facilitates Its Preferential Tissue Incorporation in Rats Compared to sn2 DHA in Algal Oil at Low Dietary Inclusion Levels.” Nutrients, 2025. PubMed | Full Text PDF | DOI
Ulven SM, Holven KB. “Comparison of bioavailability of krill oil versus fish oil and health effect.” Vascular health and risk management, 2015. Google Scholar | Full Text PDF
Kim MG, Yang I, Lee HS, et al. “Lipid-modifying effects of krill oil vs fish oil: A network meta-analysis.” Nutrition reviews, 2020. Google Scholar | Full Text PDF
Köhler A, Sarkkinen E, Tapola N, et al. “Bioavailability of fatty acids from krill oil, krill meal and fish oil in healthy subjects–a randomized, single-dose, cross-over trial.” Lipids in health and disease, 2015. Google Scholar | Full Text PDF
Ramprasath VR, Eyal I, Zchut S, et al. “Enhanced increase of omega-3 index in healthy individuals with response to 4-week n-3 fatty acid supplementation from krill oil versus fish oil.” Lipids in health and disease, 2013. Google Scholar | Full Text PDF
Cunningham E. “Are krill oil supplements a better source of n-3 fatty acids than fish oil supplements?” Journal of the Academy of Nutrition and Dietetics, 2012. Google Scholar