Krill Oil Plus || Phospholipids || Beneficial omega-3 fatty acids
What’s the deal with krill oil?
My grandparents took cod liver oil, as a liquid, from a bottle. Gross, but understandable.
Traumatized by cod liver oil, my parents chose instead to take fish oil in capsules. Far better than raw, liquid oil - but still not at all appetizing.
And me? Well, after all my research, I’m giving krill oil a go. It’s supposedly the new generation of fish oil, with a bunch of unique advantages.
People have taken some form of fish oil for ages. Seafood is considered to be especially beneficial when included in the diet, and the reason for that is the presence of two special omega-3 fatty oils: EPA and DHA. While some other non-seafoods contain omega-3s, it’s not remotely close to the amount contained in various fish - and most importantly, it’s a very different kind of omega-3.
Many different health advisory groups have identified a problem with North American diets: we don’t eat enough fish nowadays. The average American eats roughly one fish meal per week.¹ I usually eat zero fish meals per week!
Thankfully I found VitaPost Krill Oil Plus. There’s nothing fishy about these little red soft gels - all I taste is a hint of vanilla flavoring. They’re Friend of the Sea Certified and best of all, the price is right.
Why Do People Take Fish Oil?
Omega-3s in general became popular in the 1930s after they were discovered as essential dietary fats. They’re called ‘omegas-3’ because of a chemistry reason - the first double bond from the omega end of the carbon chain is after the third carbon … anyway, that’s not important. What is important is that our bodies can’t create omega-3s from other types of oil, so we need to get them in our diet. It’s the same with omega-6s, but in modern diets, we actually get too much omega-6s.
People in the ‘30s didn’t realize the different kinds of omega-3s had different effects and uses in the body. It wasn’t until the late 70s that an association was made between a whole bunch of healthy people and two omega-3s you can only get from seafood: EPA and DHA.
Nowadays nutritionists and insurance companies alike know how essential it is to get DHA and EPA. And if you’re not eating enough fish (or other seafood like shrimp), then fish oil is the next best thing. Or is it?
It’s been half a lifetime since 1980. If krill oil was around when EPA and DHA became ‘a thing,’ it would have been much more popular. best fish oil
The Advantages of Krill Oil
Since the main benefit of fish oil is the omega-3s, it makes sense to choose a strong omega-3 supplement, right?
For a dietary supplement to be strong, your body has to make use of all of it. The thing about fats and oils is they can be hard to digest. Too much oil and it’ll just pass right through you. The omega-3s in krill oil is considered to be more easily absorbed than those found in fish oil. This is because half of krill oil’s EPA and DHA is attached to ‘phospholipids,’ which are easier to digest than the plain ‘triglycerides’ in fish oil. Another perk that krill oil has, is that it’s considered to be very stable and free from heavy metals.²
I think many people who don’t get many omega-3s in their diet could benefit from krill oil supplements. Omega-3s are believed to support heart health, skin health, joint health, and brain health, things that are relevant to many people. I have dived into some of the research below to see what is believable and what needs further investigation.
Heart
Omega-3 fatty acids are believed to support a healthy cardiovascular system. Krill oil contains phospholipids that are believed to support healthy cholesterol levels within the normal range. Phospholipids are a special type of lipid (fat) that forms a part of every cell membrane and helps to regulate molecules and ions passing in and out of the cell. Krill Oil Plus contains 100mg of phospholipids in a typical serving.
The studies have shown a mix of results, some good, and some bad. I found a study that compares older and more recent studies to find the reasons for the different results of omega-3 fatty acids. The meta-analysis found overall evidence still supports the American Heart Association’s recommendation of having 2 servings of fatty fish per week.³
Skin
Some people are blessed with a naturally gorgeous glow. For the rest of us, we turn to skincare, serums, and supplements to help achieve the same effect. One nutrient you may want to consider is astaxanthin. This antioxidant has growing evidence that it can be taken for skin appearance, particularly aging skin.
Astaxanthin is believed to help support the appearance of aging skin by affecting the expression of collagenases (the enzymes that break the peptide bonds in collagen). Krill oil is a natural source of astaxanthin, and it is the ingredient responsible for krill oil’s bright red ‘pop’.
Brain
A higher intake of omega-3 fatty acids EPA and DHA has shown potential in supporting cognitive function, particularly for people with mild cognitive impairment.
Great news for expecting mothers, supplementing with very long-chain omega-3 fatty acids (EPA & DHA) during pregnancy and breastfeeding can also benefit the baby’s IQ. In one study, pregnant women supplemented with omega-3 fatty acids from halfway through pregnancy through to 3 months postpartum. Children whose mothers had taken these omega-3 fatty acids later scored higher on intelligence tests.
4 Joints
Although fish oil has far-reaching benefits, supporting joint health is the reason so many people start reaching for this supplement. People who supplement with omega-3 daily have
References
1. National Oceanic and Atmospheric Administration. (2018, December 13). Fisheries of the United States 2017 [Press release] Retrieved from https://www.noaa.gov/media-release/american-seafood-industry-steadily-increasesits-footprint
2. Küllenberg D, Taylor LA, Schneider M, Massing U. Lipids Health Dis. 2012;11:3.
3. DiNicolantonio JJ, Niazi AK, McCarty MF, O'Keefe JH, Meier P, Lavie CJ. Ochsner J. 2014;14(3):399–412.
4. Helland IB, Smith L, Saarem K, Saugstad OD, Drevon CA. Pediatrics. 2003 Jan;111(1):e39-44.
5. Rajaei E, Mowla K, Ghorbani A, Bahadoram S, Bahadoram M, Dargahi-Malamir M. 2016; 8(7): 18-25
6. Aging (Albany NY). 2019 Nov 30; 11(22): 10513–10531.
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