Krill Oil Lose Weight

You’ve likely heard about the upsides of fish oil supplements, but krill oil benefits can be particularly potent. Not only does this oil include the same anti-inflammatory properties as an omega-3 fatty acid fish oil supplement, but it offers additional antioxidants and phospholipids.

The Food and Drug Administration (FDA) dietary guidelines recommend eating at least eight ounces of fatty fish per week[*]. Studies show that taking omega-3 supplements containing EPA and DHA can improve your health and prevent disease, especially if you don’t eat enough seafood[*][*][*].

This guide will inform you about many krill oil benefits, how the supplement works, how to take it, and other essential information that will help you decide whether you want to add it to your keto diet plan.

What's The Best Omega 3 Supplement? (krill Oil Vs. Fish Oil)

Krill oil is a marine oil sourced from tiny, shrimp-like crustaceans. You’ll recognize krill as the main food source for larger sea creatures, from fish to whales.

Krill oil contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While the metabolic effects of krill oil are similar to those of fish oil, unlike fish oil, krill oil also provides antioxidants and phospholipids, which enhances its stability and bioavailability[*][*].

The word “krill” means “whale food” in Norwegian. While there are at least 85 known species of krill, most krill oil is harvested from Euphausia superba (Antarctic krill), a small, reddish-pink, shrimp-like crustacean about two inches in length found in the oceans of Antarctica.

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Krill are an essential component of marine ecosystems — they feed on microscopic, single-celled phytoplankton (this is where the DHA comes from), and in turn, provide nourishment to birds, squid, fish, and whales.

Because krill are smaller and lower on the food chain than most fish, they don’t bioaccumulate toxins as big fish do. As such, they contain less mercury and other contaminants than larger marine species — a significant reason why more people are looking to krill over fish oil for their omega-3s[*].

The main constituents of krill oil are the polyunsaturated fatty acids EPA and DHA, which are also found in fish oil. The fat content of live krill ranges from about 12-50%, depending on the season[*][*].

Health Benefits Of Krill Oil

When you eat seafood or take omega-3 supplements like krill oil, omega-3 fatty acids can decrease systemic inflammation, lower your cholesterol, and reduce the risk of your blood platelets forming dangerous clots[*][*]. Systemic inflammation can lead to a host of health issues, including autoimmune disorders like rheumatoid arthritis.

Phospholipids like phosphatidylcholine in krill oil not only improve the bioavailability of EPA and DHA, they also have brain and cellular health benefits thanks to their anti-inflammatory and antioxidant properties[*][*][*][*].

Krill oil contains vitamins A, vitamin E, B12, and folate, all of which are great for reducing and preventing inflammation and supporting brain health[*].

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And because krill feed on marine phytoplankton, krill oil also contains astaxanthin, a carotenoid that can cross the blood-brain barrier and protect your brain and central nervous system from oxidative stress[*][*].

The health benefits of krill oil are many. They overlap with those of standard fish oil, in that they’re rich in omega-3 fatty acids. But they also stand apart in a number of ways. Here are 10 top krill oil benefits.

Heart disease is the number one killer of adults in developed countries, but taking omega-3 supplements like krill oil supports heart health and may reduce your risk of heart disease[*].

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Krill oil does this in a couple of ways. Krill oil has been shown to increase HDL (“good”) cholesterol levels in people with high cholesterol, which is associated with a lower risk of heart problems[*].

Some human studies of krill oil supplementation have shown that krill oil can reduce C-reactive protein, an inflammatory marker that can predict cardiovascular issues[*][*].

In a mouse study of atherosclerosis (inflammation and narrowing of the arteries) the addition of krill oil to mouse diets inhibited plaque development and reduced the incidence of atherosclerosis.[*] Another rodent study showed that krill oil reduced blood pressure[*].

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The omega-3 fatty acids, antioxidants, and phospholipids in krill oil may enhance brain function and protect your brain and central nervous system from harm.

Of the two primary omega-3 fatty acids found in krill oil, docosahexaenoic acid (DHA) is essential for brain development and regeneration, while eicosapentaenoic acid (EPA) helps regulate mood and behavior[*].

Phospholipids like phosphatidylcholine can reduce damage from oxidative stress and may prevent depression, dementia, and other forms of mental and cognitive dysfunction[*].

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In a double-blind, randomized controlled trial of 45 men aged 61-72, taking two grams of krill oil per day for twelve weeks improved their performance of mental calculations as well as working memory tasks[*].

A study of the effects of dietary krill oil in aging mice found that the supplement enhanced task performance, protected against oxidative damage, and helped prevent neurodegenerative disease[*].

However, low-grade inflammation occurs when your body releases these same chemicals in response to inactivity, obesity, high levels of blood sugar, or stress.

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Chronic inflammation is linked to arthritis, heart disease, dementia, and other health issues, but taking omega-3 fatty acid supplements like krill oil can reduce inflammation in your body.

In a study of 90 patients with heart disease or arthritis, taking krill oil reduced their inflammatory markers compared to placebo and also reduced their stiffness, impairment, and pain[*].

Studies of krill oil in mice have found that it can also lower an inflammatory maker called tumor necrosis factor alpha (TNFα)[*][*].

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Taking krill oil supplements can improve your blood lipid levels by lowering LDL (“bad”) cholesterol, raising HDL (“good”) cholesterol, and decreasing triglyceride levels[*][*][*][*][*]. Krill oil may even be more effective at increasing good cholesterol, compared to fish oil[*].

In vitro (cultured cell line) experiments show that the omega-3 fatty acids in krill oil may inhibit human osteosarcoma cell proliferation and induce apoptosis (cell death) in several different types of human colorectal cancer cells[*][*].

In a six-week trial involving 37 healthy young male and female volunteers, krill oil increased levels of natural killer cell cytotoxic activity and peripheral blood mononuclear counts of interleukin-7 (IL-7) compared to exercise with no krill oil[*].

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More studies would be helpful, but these effects may point to possible anticancer activity and improved immunity to certain diseases for people who take krill oil.

Krill oil supplements may alter your gut microbiome for the better, reducing intestinal inflammation, improving wound healing, and restoring integrity to the lining of your gastrointestinal tract (GI tract).

A mouse study examined the effects of krill oil on the microbiome and other health markers. The mice in question were fed a high-fat, high-sugar diet designed to cause high triglycerides, high cholesterol, and obesity[*].

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Mice that received krill oil along with their unhealthy food regimen had lower cholesterol, less weight gain, and altered gut flora compared to mice that didn’t[*].

In an in vitro model of E. coli infection, krill oil administration reduced inflammation, sped wound healing, increased cell survival, and reduced bacterial invasion[*].

In a double-blind, placebo-controlled study of 21 healthy participants, three grams of daily krill oil during an eight-week resistance training program increased lean muscle mass and strength levels in participants who received the supplement[*].

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Multiple studies have found that omega-3 supplements containing EPA and DHA can decrease pain during women’s cycles and mitigate other premenstrual syndrome (PMS) symptoms,  including depression, fatigue, bloating, and lack of focus[*].

A double-blind, randomized control with 70 female participants found that krill oil decreased their stress levels, improved their depression, lowered their irritability, and decreased their use of drugs for pain relief[*].

According to a study involving 32, 470 women, diets low in omega-3 fatty acids are more likely to cause dry eye disease, a painful condition that can result in poor vision[*].

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In a separate double-blind, randomized study of 54 participants, 1.5 grams of daily krill oil reduced eye inflammation, redness, and other dry eye symptoms over 90 days[*].

Taking krill oil supplements is a safe and effective way to increase your intake of the omega-3 fatty acids EPA and DHA.

The best time to take krill oil supplements is before meals. You can take your daily dose of krill oil in a single dose or two divided doses.

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The American Heart Association recommends 250-500 milligrams of combined EPA and DHA per day. But most studies demonstrating krill oil benefits use between 300 milligrams and three grams of krill oil, providing approximately 45-450 milligrams combined EPA and DHA per day[*].

If you’re taking krill oil for wellness and disease prevention, try taking between one and three grams of krill oil per day.

If you’re taking krill oil supplements for anti-inflammatory benefits, you could start with a 300-milligram daily dose to gauge the effects, then consider adding more after several weeks.

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Side effects of taking krill oil supplements are rare and usually mild. In studies, the most common reported side effects were fishy breath, headache, diarrhea, bloating, stomach cramps, and constipation[*].

People with bleeding disorders, or who are taking blood thinners like coumadin or other medications or supplements with blood-thinning or anticoagulant properties (e.g. aspirin or NSAIDs), should use krill oil cautiously and with medical supervision.

Both krill and fish oil can increase the effects of blood-thinning drugs. If you have surgery coming up, stop taking krill oil for at least two weeks before and after surgery.

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