howtosupplement
Heart/Inflammation

Krill oil

Marine omega-3 oil from krill that modestly lowers triglycerides and may reduce inflammation in adults with low fish intake.

Krill oil

Krill oil

64
score
B
evidence
Caution
risk
Quick Take

A reasonable omega-3 option if you dislike fish oil, but it is pricier and not clearly more effective.

Krill oil is extracted from Antarctic krill and provides the omega-3 fats EPA and DHA in phospholipid form, plus the antioxidant carotenoid astaxanthin; oily fish like salmon and sardines provide similar fats. It works by raising membrane EPA/DHA levels, lowering hepatic triglyceride output, and shifting inflammatory signaling. Best-supported uses are modest triglyceride lowering and improving omega-3 status, with weaker evidence for lowering inflammatory markers and easing mild joint symptoms. It fits adults who eat little fatty fish or want an alternative to standard fish oil.

Proven Benefits

01
Lowers triglycerides modestly
02
Improves omega-3 index
03
May lower hs-CRP
04
May improve HDL/total cholesterol
05
May ease joint pain/stiffness
06
May modestly lower blood pressure

Protocol

Amount
1-2 g
Frequency
Once daily; split into 2 doses if needed
When
With a meal, ideally one containing some fat, to improve absorption and reduce reflux.

Onset Time

4-8 weeks for omega-3 levels; 8-12 weeks for lipids or symptoms

Who Should Consider

Adults who rarely eat fatty fish
People who tolerate fish oil poorly
Adults with a low omega-3 index
Older adults wanting modest lipid support
Adults with mild joint stiffness and low seafood intake

Food Sources

  • Salmon (~1.5-2 g EPA+DHA per 100 g)
  • Sardines (~1.0-1.5 g EPA+DHA per 100 g)
  • Mackerel (~1.5-2.5 g EPA+DHA per 100 g)
  • Herring (~1.5-2 g EPA+DHA per 100 g)
  • Trout (~0.7-1.0 g EPA+DHA per 100 g)
  • Omega-3 eggs (~100-150 mg per egg)

How It Works

EPA and DHA from krill oil are incorporated into cell-membrane phospholipids, which can reduce liver VLDL/triglyceride production and alter eicosanoid signaling toward a less inflammatory profile. The phospholipid form may deliver omega-3s efficiently to blood and tissues, while astaxanthin helps protect the oil from oxidation.

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