Get the Most from Your Omega-3 Supplement

Most people are aware of the critical importance of omega-3s (abbreviated n-3) for health. Indeed, many other forms of fat molecules are vital for life, but n-3s are the primary focus, as they tend to be the fat most people are deficient in.

Different types of fats have various essential roles in biology. They include:

  • Fatty acids
  • Triacylglycerides
  • Phospholipids
  • Sphingolipids
  • Sterols

The n-3s are fatty acids, but we do not consume them in this form. They are consumed primarily as Triacylglycerides and as Phospholipids in much smaller ratios.

There are 3 different types of n-3 fatty acids:

  • Alpha-linoleic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Most people generally consume adequate amounts of ALA, as it’s present in plant sources like flax seed and walnuts. The body can convert small amounts of ALA to EPA and DHA but at too slow a rate to be sufficient. Thus, we need to get preformed EPA and DHA directly from our diets.

EPA and DHA are primarily found in marine animals and in smaller amounts in grass-fed beef and dairy. The average American does not consume adequate EPA and DHA from dietary sources (1). Krill oil and fish oil supplements provide whole-food-based, preformed EPA and DHA that can offset dietary insufficiencies.

Krill Oil vs. Fish Oil

Both fish and krill oil are excellent sources of EPA and DHA, but we believe several additional nutrients make krill oil a superior option.

Greater Bioavailability

Krill oil has been shown to offer greater bioavailability than fish oil (2). The mechanism for this is not fully understood. Some have suggested it’s because they are in phospholipid form. Others believe it may be due to the other nutrients in them. More research is needed to confirm; nonetheless, you can get more from less with greater bioavailability.

More Omega-3s for Less Volume

Krill oil contains a higher concentration of EPA and DHA than the same amount of fish oil by volume (3). Thus, the same amount of the n-3s can be acquired with a smaller amount of krill oil than fish oil.

The n-3s of fish oil are primarily attached to triacylglycerols, whereas in krill oil, they are attached to phospholipids (4). Research is conflicting on whether or not this lends to the superior bioavailability of krill oil, but it’s possible that this indirectly contributes. Studies have confirmed that phospholipid supplements can enhance mitochondrial health and function (5).

Powerful Antioxidants

Krill oil also contains astaxanthin, an antioxidant 10 times more potent than other carotenoids and 100 times more potent than alpha-tocopherol (4). Krill oil contains up to 4000 mg/kg of astaxanthin, depending on the extraction method used (4).

A recent study by the research team at the National Institute of Aging found that astaxanthin significantly increased the life expectancy of male mice by 10% (6)

Krill oil has also shown anti-inflammatory properties via its ability to lower TNF-a and CRP and improve endothelial function, HDL, and triglyceride levels (7, 8).

Rich in Vitamins E and A

Krill oil is naturally rich in vitamins E and A (4). Vitamin E is especially important for preserving the oil in addition to the health benefits it provides. Lipid peroxidation is a process by which one single unsaturated fatty acid becomes oxidized, and in the process, it sets off a chain reaction that then oxidizes all other surrounding lipids (9).

This process happens in oil-based supplements and what causes them to go rancid. It also happens in cells and is a large contributor to oxidative stress. The alpha-tocopherol in krill oil preserves both shelf life and cellular function.

Great Source of Choline

Choline is an essential nutrient for human health, but only 10% of the population is meeting the adequate intake (10). It’s required for nervous system function, cellular communication, neurotransmitter production and transmission, and more. The most common manifestation of choline deficiency is liver disease/fatty liver (10), thus indicating utility in liver health.

Choline has also proven to be a critical nutrient during pregnancy and breastfeeding. The adequate intake (AI) of choline is 450mg/day, but a study in pregnant women found that 930mg/day offered more neuroprotective effects and improved health outcomes in both mother and child compared to women who consumed 480mg/day (11).

Krill oil is an excellent source of choline due to its rich phosphatidylcholine content (12). Anywhere from 44-99% of the phospholipids in krill oil are phosphatidylcholine (4).

Better Health Biomarkers

Bioavailability via gut absorption is important, but cellular utilization is just as vital. One study found Krill oil resulted in a higher omega-3 index than fish oil. The omega-3 index is the percentage of omega-3 fatty acids incorporated into red blood cells’ cellular membranes (13).

Better for the Planet

Notably, krill oil is also a much more sustainable source of omega-3s. Overfishing has become a global concern, with many new regulations being enforced to limit catches and preserve our oceans (15).

Currently, the maximum yearly catch limit for krill is set at 620,000 tons by the Commission for the Conservation of Antarctic Marine Living Resources. The current annual catch of krill is only 250,000 tons (4).

At FIQ, we like the idea of ‘getting more from less’ from your supplements. We believe krill oil does just that as an excellent source of omega-3s. Its diversity of naturally occurring nutrients makes it more shelf-stable and optimizes its health benefits.