After several decades of striving to avoid fat in general, Americans have finally gotten the memo: some fat is good for us! Scientists have been studying omega-3 fatty acids for decades. Now many folks would like to know: is krill oil better than fish oil?
Early Studies of Omega-3 Fats:
Early researchers were especially interested in whether marine-derived fats protected the Inuit of Greenland from heart disease (Acta Medica Scandinavica, 1976). They hypothesized that high levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish and marine mammals might help explain why these people were less likely to have heart attacks. They noted that when Inuit people moved to Denmark, their blood lipid levels changed to resemble those of other Danes.
Since the 1970s, scientists have learned a great deal about omega-3 fats and cardiovascular disease. A recent meta-analysis concluded that omega-3 supplementation can reduce the risk of cardiovascular problems including heart attacks and death (Cardiovascular Drugs and Therapy, Sep. 14, 2022).
Omega-3 Fats Against Inflammation:
Some scientists think that these compounds exert their various benefits by calming inflammation and easing oxidative stress. The cardiovascular system is not the only part of the body that reacts badly to chronic inflammation, though. Many experts believe that the joint changes and pain of arthritis are also due to inflammation.
Recent research suggests that DHA can help protect cartilage as well as fight inflammation in osteoarthritis (Biomedicine & Pharmacotherapy, Oct. 2022). But ordinary people have been doing their own private experiments on omega-3 fats against joint pain for a long time. We have heard from readers who have taken fish oil for joint pain with some success.
Others have used cod liver oil and wondered what the difference might be. One reader was thrilled to cancel scheduled knee replacement surgery because cod liver oil supplements had eliminated the pain.
Taking Krill Oil for Better Health:
More recently, krill oil has become popular. It too is an excellent source of EPA and DHA. Krill are tiny marine creatures (Euphausia superba) that live in the Antarctic Ocean. One reader wondered whether the product lives up to its hype.
What Benefits Might Krill Oil Provide?
Q. Because fish oil capsules are huge, I turned to krill oil. When I asked my doctor’s opinion, he shrugged and said it was probably no better than fish poop. Does krill oil have any health benefits?
A. Krill oil is rich in omega-3 fatty acids, especially EPA and DHA. These unsaturated fats can improve blood lipids (BMJ Open Diabetes Research & Care, Oct. 14, 2015).
They are also helpful against inflammation in joints. A randomized controlled trial published in the American Journal of Clinical Nutrition (Sept. 2, 2022) showed that such supplements can safely reduce knee pain and stiffness and improve function. Australian researchers found that people taking krill oil for their sore knees had less pain and stiffness and better physical function than those on placebo.
Lowering Cholesterol:
Q. I started taking krill oil for high cholesterol on my doctor’s advice. After a few months taking the krill oil, my cholesterol came down from 270 to 165.
Normalizing Blood Pressure:
But there’s more. After a year taking it, my high blood pressure is now relatively normal (130/75) and I no longer need lisinopril. If I take lisinopril, my BP gets low and I get lightheaded.
Regularizing Heart Rhythm:
Here’s another unexpected benefit: For years I had an irregular heartbeat. It would skip a beat and sometimes that would wake me up out of my sleep. It was scary. After a year on this supplement, that has cured itself as well.
Krill oil is not just heart-healthy, it’s a heart miracle as far as I am concerned. I am so thrilled I am now wondering what other miracle supplements I should take.
A. There is research to support the use of krill oil in lowering total cholesterol and triglycerides and increasing beneficial HDL cholesterol (Lipids in Health and Disease, Dec. 15, 2015).
Until there is more research, we’d hold off on calling krill oil a miracle. Many health care professionals are skeptical about supplements.
Another reader reported a different kind of joint pain:
“My right rotator cuff was successfully operated on several years ago and I recently reinjured it. The pain was considerable, and I couldn’t do anything with my right arm without aggravating it. I started taking krill oil and the results were immediate. Even better, it is still working. I can’t attribute the relief to anything else. I have my life back!”
Downsides of Krill Oil:
There are cautions, however. A reader worries that krill oil may interact with aspirin and increase the risk of bleeding. That may not be the case, however. One study found that neither fish oil nor krill oil interacts dangerously with warfarin (Nutrients, Sep. 20, 2016). Always check with a pharmacist to make sure there are no interactions with other medications. Some people are allergic to seafood and might also react badly to krill oil supplements.
Learn More:
You might be interested in other nondrug approaches for cholesterol control and optimal blood pressure. In addition, our eGuide to Alternatives for Arthritis offers options to help control joint pain.
