Popping supplements is an ’in’ thing these days. Whether you have already joined the latest craze or planning to give it a try, go through this article to get into it.
One of the most popular supplements that health conscious people stock up on is omega-3 or essential fatty acid supplements. But the question is, should you use fish or krill oil supplements?
For a long time, fish oil was the only choice for omega-3 fatty acid supplementation. From curing minor skin rashes to taking care of our cognitive health and development, the product was capable of doing almost each and everything. But then came krill oil and the industry started to market it as ‘the supplement’ to go for.
So, what is the truth? Is krill oil truly a ‘wonder supplement’ or is it a simple marketing gimmick? Do you really need to switch to it from your present fish oil supplement. Let us find out:
What Is Fish Oil?
Fish oil is the oil extracted from the oily tissues or body flesh of marine fish species like cod, halibut, tuna, herring, etc. It is rich in omega-3 fatty acids, especially the polyunsaturated fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are known to take the utmost care of our health by keeping the cardiovascular system healthy, regulating hormonal secretions, lubricating joints, ensuring cognitive health, reducing inflammation, treating skin conditions like eczema, and so on.
What Is Krill Oil?
Krill oil is taken out from the body of the shrimp-like crustaceans called krill, which are very small and found in deep seas and oceans. It is also considered as an excellent source of omega-3 fatty acids like EPA and DHA. But the specialty of this oil is its astaxanthin component. It is a highly beneficial antioxidant that contributes to the bright red color of the creature as well as the supplements. Apart from this, krill oil comes with all those benefits that fish oil offers to us due to the presence of omega-3 fatty acids in it.
Krill Oil vs. Fish Oil:
Take a look at the following chart to compare krill oil with fish oil:
|Krill Oil||Fish Oil|
|1. Contains around 14% EPA and DHA, which are found in the form of phospholipids and get absorbed by our body faster due to their structure.||1. Contains around 30% EPA and DHA, but comparatively less absorbable.|
|2. Packed with Vitamins A, D, E and the antioxidant astaxanthin (almost 0.2% of the weight of the oil). In terms of the power of antioxidants, it is 48 times stronger than the fish oil.||2. Has very low levels of vitamins and antioxidants.|
|3. Possesses greater stability. Takes 2 to 3 days to get decomposed.||3. Easily gets oxidized as well as rancid, thereby releasing harmful free radicals. The decomposition of the oil takes place every 3 to 4 hours.|
|4. Comprises phospholipid phosphatidylcholine, which improves the metabolism of cholesterol and regularize the activities of our liver.||4. Lacks phospholipid phosphatidylcholine.|
|5. Due to lower concentration of omega-3 fatty acids, it is not that effective in curing inflammation-causing diseases like rheumatoid arthritis.||5. Offers high doses of omega-3 fatty acids, which is great for getting rid of inflammatory ailments like rheumatoid arthritis.|
|6. Being sourced from less-polluted waters, it is a safer choice.||6. As the source water remains highly contaminated, it is not that safe.|
|7. Capsules are much smaller with more potency. Being easy-to-absorb (around 60% absorption rate), it needs to be taken in small numbers.||7. Relatively bigger capsules. One needs to take anywhere between 5 and 15 capsules a day depending upon the requirements.|
|8. Holds greater bio-availability due to the presence of astaxanthin.||8. Not so easily bio-available.|
|9. A pricey option.||9. A cheaper alternative.|
Health Benefits Offered By Krill Oil And Fish Oil:
Here is a chart showing how krill and fish oil influence the glucose and cholesterol levels in our blood:
|Cholesterol Levels||HDL (Good) Cholesterol||LDL (Bad) Cholesterol||Blood Glucose|
|Krill Oil (1 gram per day)||-13.4%||+44.0%||-32.0%||-6.3%|
|Fish Oil (3 grams per day)||-5.9%||+4.2%||-2.0%||-3.3%|
The information is here, the choice is for you to make! On the look of it, krill oil looks like a better alternative. But it does not really contain adequate amounts of omega 3. If you are looking for a safe supplement, krill oil seems like a better bet. But if you are looking for all the benefits of omega 3, fish oil still rules the roost!
So, which oil do you plan to include in your health plan? Let us know in the comments section below.
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