Krill oil is packed with essential fatty acids that offer profound wellness benefits. Taking krill oil supplements can promote cardiovascular health and support brain function.
Discover how much krill oil per day you should be taking to promote a healthy body.
What is krill oil?
Krill oil is extracted from krill, which are small, shrimp-like crustaceans found in oceans worldwide.
The majority of krill oil supplements are derived from Antarctic krill, which is an incredibly rich source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential omega-3 fatty acids with various potential health benefits.
Krill oil has become a popular alternative to fish oil supplements as it contains the antioxidant astaxanthin, which helps minimize fatty acid oxidation, making krill oil more stable and less prone to turning rancid.
In contrast to marine omega-3 fish oils extracted from fatty fish, krill oil contains EPA and DHA in a phospholipid form, which is more bioavailable and significantly better absorbed than fish oil.
A study published in Vascular Health and Risk Management found that individuals taking a krill oil supplement had higher omega-3 fatty acid blood concentrations than those taking fish oil, despite both dietary supplements providing the same DHA and EPA dosage.1
Watch the video below to discover the best natural source of omega-3 fatty acids.
How much krill oil should you take per day?
The best krill oil dosage depends on your specific health goals, your overall omega-3 fat intake, and the EPA and DHA content of the krill oil supplement you plan to use.
To promote overall health, general recommendations suggest one gram of krill oil daily, which provides around 150 milligrams of EPA and 60 milligrams of DHA.
However, research published in Hospital Pharmacy suggests that higher dosages, up to four grams per day, may be considered for those seeking to support cardiovascular health, though individual needs can vary.2
When is the best time to take krill oil?
While krill oil supplementation can be taken at any time of the day, most people prefer taking krill oil with food.
“Taking krill oil in combination with healthy fats such as olive oil, avocados, or grass-fed butter can enhance the intestinal absorption of omega-3 fatty acids and help maximize the health benefits of krill oil,” explains Dr. Berg.
Although krill oil has a much less fishy aftertaste than fish oil, sensitive individuals may want to avoid taking krill oil before going to bed, as this can increase the risk of unpleasant burps or bad breath during sleep.
Benefits of krill oil
Krill oil is a rich source of EPA and DHA, two omega-3 fatty acids that have been linked to various health benefits.
A study published in Advances in Nutrition investigated the effects of omega-3 fatty acids and found that EPA and DHA play a role in cell membrane integrity, cognitive function, healthy vision, and musculoskeletal health.3
Krill oil also contains astaxanthin, a carotenoid pigment responsible for krill’s distinct red color.
Astaxanthin is an antioxidant that may help protect omega-3 fats from oxidation and support the body’s natural processes in managing oxidative stress.
In addition, astaxanthin intake has been associated with other health advantages, such as:
- Improved eye health
- Better exercise performance
- Enhanced circulatory health
- Healthy brain function
- Radiant skin
Risks and side effects
Krill oil supplements are considered safe and generally well tolerated by most people.
However, individuals with blood clotting disorders and those taking blood-thinning medication should avoid krill oil supplements.
EPA and DHA may impact blood clotting and augment the effects of anticoagulant drugs such as warfarin, which increases the risk of excessive bleeding.
While allergic reactions to krill oil are rare, individuals with a fish or shellfish allergy should be cautious with krill oil supplements and seek medical attention immediately if they develop breathing difficulties, hives, or rashes after krill oil use.
Key takeaways
How much krill oil per day you should take depends on your health needs, your overall omega-3 fat intake, and the formulation of the krill oil supplement you plan to use.
While a daily krill oil dosage of around one gram has been found to support overall well-being, it may take up to four grams of krill oil per day to promote brain and cardiovascular health.
FAQ
1. How much krill oil per day for the most benefits?
While taking around one gram of krill oil has been found to support overall health and well-being, dosages of up to four grams per day may help support cardiovascular and brain function.
2. Is 1,000 mg of krill oil too much?
Taking 1,000 milligrams of krill oil daily is generally regarded as safe and is commonly used to support overall health, including brain and heart function.
3. How much krill oil can I take?
Taking up to four grams of krill oil daily has been linked to no adverse side effects.
However, krill oil is a natural blood thinner that can interact with anticoagulant drugs and increase the risk of excessive bleeding in individuals taking blood-thinning medication.
4. Should I take krill oil supplements in the morning or at night?
While krill oil can be taken at any time of the day, most people prefer taking krill oil supplements with food in the morning.
Taking krill oil before bed can increase the risk of an unpleasant fishy aftertaste, especially in people with sensitive digestive systems.
5. How long does it take for krill oil to start working?
Most people notice improved well-being within two to three weeks of starting krill oil supplementation.
6. What are the benefits of taking a krill oil supplement?
Krill oil is a rich source of essential omega-3 fatty acids, which are linked to better heart and brain function, healthy joints, and radiant skin.
7. Is krill oil healthy?
Yes, krill oil contains heart-healthy omega-3 fatty acids and is a rich source of astaxanthin, a potent antioxidant that promotes cognitive functions and supports circulatory health.
8. Is krill oil better than fish oil?
Krill oil offers the same health-promoting omega-3 fatty acids as fish oil but has a less fishy aftertaste.
In addition, the omega-3 fats in krill oil are better absorbed by the body, making krill oil a superior source of highly bioavailable fatty acids to fish oil.
