How Much Krill Oil Should You Take Per Day?

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.     

FAQ

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4559234/ ?
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4252213/ ?
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC3262608/ ?