Krill Oil: Benefits, Uses & Side Effects

Looking for a natural powerhouse for your health? Get ready to explore the world of krill fish oil.

Whether you are an avid health enthusiast or simply curious about enhancing your vitality, understanding krill fish oil is worth it.

What is Krill Oil?

krill oil
Source: Freepik

It is derived from small, shrimp-like crustaceans called krill. These small, shrimp-like creatures are found in abundance in the cold waters of the Antarctic Ocean and are a vital part of the marine ecosystem.

The oil extracted from krill is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for human health. Omega-3 fats are known for their numerous health benefits, including supporting heart health, reducing inflammation, improving joint health, promoting brain function, and aiding skin health.

Additionally, krill oil contains other nutrients such as phospholipids, astaxanthin (a powerful antioxidant), and vitamins A and E. These additional components may contribute to the overall health benefits of krill oil.

Krill oil is popularly consumed as a dietary supplement in softgel capsules and is considered an alternative to fish oil supplements for those seeking a sustainable and potentially more easily absorbed source of omega-3 fatty acids.

People often take krill oil supplements to support their cardiovascular health, reduce inflammation, promote joint health, enhance cognitive function, and improve overall well-being.

Krill Oil Benefits

Source: Freepik

Krill oil offers a range of potential health benefits due to its rich omega-3 content, antioxidants, and other essential nutrients.

Here are the top 11 health benefits of krill oil.

  1. Supports Heart Health: Krill oil contains omega-3 fatty acids, particularly EPA and DHA, which are known for supporting heart health. These acids may help lower triglyceride levels and blood pressure, reduce the risk of clot formation, and improve overall cardiovascular function.
  2. Improves Muscle Function: Krill oil contains DHA, which helps maintain the integrity of muscle cells essential for muscle contraction and overall muscle performance. Intense physical activity and exercise can lead to muscle inflammation and soreness. By reducing inflammation, krill oil may help alleviate muscle pain and promote faster recovery after workouts.
  3. Reduces Inflammation: Krill oil’s omega-3 fatty acids, which have anti-inflammatory properties, can help reduce inflammation. This may benefit individuals with inflammatory conditions such as arthritis and joint pain.
  4. Improves Joint Health: Krill oil may help reduce joint stiffness and pain during conditions like rheumatoid arthritis and osteoarthritis. The omega-3 fatty acids help to lubricate joints and reduce inflammation, promoting better joint mobility and comfort.
  5. Enhances Brain Function: DHA, one of the main components of krill oil, is crucial for brain health. It supports cognitive function, memory, and concentration. Regular consumption of krill oil may also help protect against age-related cognitive decline.
  6. Boosts Mood and Mental Health: Omega-3 fatty acids are linked to improved mood and cognitive well-being. Krill oil may help reduce symptoms of depression and anxiety by supporting neurotransmitter function in the brain.
  7. Promotes Skin Health: The antioxidants and omega-3 fatty acids in krill oil can benefit skin health. They help protect skin cells from damage caused by free radicals, resulting in healthier, more youthful-looking skin. Krill oil may also help manage conditions like eczema and psoriasis.
  8. Aids in Weight Management: Some studies suggest that krill oil may support weight loss and weight management efforts. Omega-3 fatty acids can help boost metabolism, reduce fat accumulation, and improve insulin sensitivity, which may contribute to a healthier body composition.
  9. Supports Eye Health: Consuming krill oil may help shield against age-related macular degeneration (AMD) and support overall eye health due to the presence of DHA.
  10. Reduces PMS Symptoms: Krill oil has been shown to alleviate symptoms of premenstrual syndrome (PMS). The anti-inflammatory effect can help reduce bloating, cramps, and mood swings associated with PMS.
  11. Provides Antioxidant Protection: Krill oil contains astaxanthin, a powerful antioxidant that gives krill its reddish colour. Astaxanthin helps neutralize free radicals, protecting cells from oxidative damage and supporting overall health and longevity.

Krill Oil vs Fish Oil: What’s The Difference?

krill oil
Source: Freepik

Fish and krill oil are both popular sources of omega-3 fatty acids, but they have some key differences.


  • Krill Oil: It is derived from tiny, shrimp-like marine crustaceans called krill. These small creatures are found in the cold waters of the Antarctic Ocean.
  • Fish Oil: It is extracted from oily fish such as salmon, mackerel, sardines, and anchovies.

Omega-3 Fatty Acid Composition

  • Krill Oil: It contains omega-3 fatty acids in the form of phospholipids, mainly EPA and DHA. The omega-3s in krill oil are bound to phospholipids, which may enhance their absorption as observed under some studies.
  • Fish Oil: It contains omega-3 fatty acids in the form of triglycerides. It also provides EPA and DHA, but in different proportions compared to krill oil.


  • Krill Oil: It contains astaxanthin, a powerful antioxidant. Astaxanthin gives krill oil its reddish colour and helps protect the oil from oxidation. Astaxanthin itself has numerous health benefits.
  • Fish Oil: It does not naturally contain astaxanthin, so it may be more prone to oxidation unless stabilized with other antioxidants like vitamin E.


  • Krill Oil: Some studies suggest that the phospholipid-bound omega-3s in krill may enhance their absorption in the body compared to fish oil. This means that a lower dose of krill oil may be needed to achieve similar levels of omega-3s in the blood.
  • Fish Oil: While fish oil is also effective, the absorption rate might not be as high as that of krill oil due to the difference in molecular structure.

Krill Oil Uses

krill oil
Source: Freepik
  1. One of the primary uses of krill oil is to support cardiovascular health. Regular consumption of krill oil may promote a healthy heart and circulation.
  2. Krill oil is often used to alleviate joint pain and stiffness. The omega-3 in krill oil may help reduce inflammation in the joints, improving mobility and comfort.
  3. Taking krill oil may support cognitive function, memory, focus, and overall brain health. It is often recommended for children’s brain development as well as for adults looking to maintain mental sharpness.
  4. The antioxidants present in krill oil, including astaxanthin, can benefit skin health. They protect the skin from oxidative stress caused by free radicals. Regular consumption of krill oil may improve skin texture, reduce wrinkles, and provide a youthful glow.
  5. Athletes and fitness enthusiasts often use krill oil to support exercise recovery. The omega-3s in krill oil may help reduce muscle soreness, inflammation, and stiffness after intense workouts, promoting faster recovery times.
  6. Some women find relief from premenstrual syndrome (PMS) symptoms like bloating, cramps, and mood swings when taking krill oil.

Krill Oil Side Effects

While krill oil is generally considered safe when taken at recommended doses, it may cause side effects in some individuals. Here are some potential side effects of krill oil.

  1. When taking krill oil, some people may experience mild digestive issues such as bloating, gas, diarrhoea, or indigestion. These symptoms are usually mild and temporary. Taking krill oil with meals or starting with a lower dose can sometimes help reduce digestive discomfort.
  2. Individuals with shellfish allergies should be cautious when taking krill oil.
  3. Krill oil may interact with certain medications, like blood thinners, diabetes medications, and drugs that affect cholesterol levels. It is essential to consult a doctor before taking krill oil if you are on any medications to avoid potential interactions.
  4. Pregnant and lactating women should use krill oil supplements after consulting their gynaecologists.


Now that you are aware of the incredible benefits and versatile uses of krill fish oil, it is time to take action towards a healthier, more vibrant life. Whether seeking relief from joint pain, looking to support your cardiovascular health, or simply aiming to boost your overall vitality, krill fish oil may be the science-backed and research-based natural solution.

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