How Much Krill Oil Should You Take Per Day?
Dr. Eric Berg
08/20/2024
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Krill oil is packed with essential fatty acids that offer profound health benefits, and taking krill oil supplements can promote cardiovascular health, support brain function, and help lower inflammation.
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 prevent 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.
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How much krill oil should you take per day?
The best krill oil dosage depends on your specific health needs, 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 found that individuals with elevated serum triglycerides, high cholesterol levels, atrial fibrillation, or other cardiovascular risk markers may benefit from dosages of up to four grams per day.
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 to minimize potential side effects, including abdominal discomfort and bloating.
“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 acid and helps maximize the health benefits of krill oil,” explains Dr. Berg.
Although krill oil has a much less fishy aftertaste than fish oil, individuals with gastroesophageal reflux disease (GERD) should avoid taking krill oil before going to bed, as this can increase the risk of unpleasant burps or acid reflux during sleep.
Benefits of krill oil
Krill oil is a rich source of EPA and DHA, two omega-3 fatty acids with potent anti-inflammatory properties that have been linked to various health benefits.
A study published in Advances in Nutrition investigated the effects of omega-3 fatty acids and concluded, “EPA and DHA affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation.”
In addition, EPA and DHA play a critical role in building healthy cell membranes and have shown promising results in weight management, cognitive function, healthy vision, and musculoskeletal health.
Krill oil also contains astaxanthin, a carotenoid pigment responsible for krill’s distinct red color.
Astaxanthin is an antioxidant that can protect fragile omega-3 fats from oxidation and help lower inflammation and oxidative stress within the body.
Astaxanthin intake has been associated with various health advantages, such as:
Improved eye health
Lower risk of cardiovascular disease
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 are natural blood thinners that can 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 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 take.
While a daily krill oil dosage of around one gram has been found to promote brain and cardiovascular health, it may take up to 4 grams of krill oil per day to lower elevated triglyceride or cholesterol levels.
FAQ
1. How much krill oil per day for the most benefits?
Taking around one gram of krill oil has been found to lower cardiovascular disease risk, promote brain health, and help lower inflammation.
However, individuals with elevated cholesterol or triglyceride levels and those with existing cardiovascular health issues may benefit from dosages of up to four grams per day.
2. Is 1,000 mg of krill oil too much?
Taking 1,000 milligrams of krill oil daily is considered safe and is linked to better brain and heart health and a lower risk of developing chronic inflammatory conditions such as asthma, rheumatoid arthritis, and inflammatory bowel disease (IBD).
3. How much krill oil can I take?
Evidence suggests that taking up to four grams of krill oil daily has no adverse side effects.
However, krill oil is a natural blood thinner that can interact with anticoagulant drugs and increases 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 unpleasant fishy aftertaste and reflux, especially in people with gastroesophageal reflux disease (GERD).
5. How long does it take for krill oil to start working?
While most people notice improved well-being within two to three weeks of starting krill oil supplementation, it can take up to three months of consistent krill oil use to lower elevated triglyceride and cholesterol levels.
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 improved heart and brain function, healthy joints, and a lower risk of high blood pressure, depression, and chronic inflammatory diseases such as arthritis, psoriasis, and asthma.
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 helps reduce inflammation, protects the body against oxidative stress, and promotes cognitive functions.
8. Is krill oil better than fish oil?
Krill oil offers the same health-promoting omega-3 fatty acids as fish oil but has 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.
Sources
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