Krill Oil vs. Fish Oil: Which Omega-3 Supplement Is Right for You?

May 18, 2025 | 0 comments posted by Nature Target

In today’s health-conscious world, omega-3 supplements have gained a strong following — and for good reason. These essential fats, primarily found in marine sources, play a crucial role in supporting heart health, brain function, joint flexibility, and more. If you’ve done even a little bit of research on omega-3s , you’ve likely come across two popular options: fish oil and krill oil.

But which one is actually better for your health? And how do they really differ?

This blog breaks down everything you need to know about krill oil and fish oil so you can make the most informed choice when it comes to your omega-3 intake.

Why Omega-3s Are So Important

Omega-3 fatty acids are a group of polyunsaturated fats that your body cannot produce on its own. They’re considered “essential,” meaning you must get them through diet or supplements. The two most beneficial types for human health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

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These fatty acids are linked to a wide range of health benefits:

Heart health: Lower triglyceride levels, reduced blood pressure, and decreased risk of heart attacks
Brain function: Improved cognitive performance, memory, and mood
Anti-inflammatory effects: Relief for joint pain and chronic inflammation
Eye health: DHA is a key structural component of the retina
Healthy pregnancy and development: Supports fetal brain and eye development

Despite their importance, most people don’t get enough omega-3s. Modern diets, rich in omega-6 fatty acids and processed foods, have created a nutritional imbalance, making supplementation a valuable tool.

Fish Oil: The Classic Omega-3 Supplement

Fish oil has long been the go-to source for omega-3s. It's typically extracted from fatty fish like salmon, sardines, anchovies, and mackerel — all rich in EPA and DHA.

Benefits of Fish Oil:

Well-researched: Fish oil has been studied extensively and is backed by decades of scientific evidence. It’s endorsed by organizations like the American Heart Association for its heart-healthy effects.
High concentrations: Fish oil usually contains higher amounts of EPA and DHA per serving compared to krill oil.
Widely available and cost-effective: It’s easy to find and generally more affordable than krill oil.

Drawbacks:

Fishy aftertaste: Many users report unpleasant "fish burps" or a lingering taste.
Bioavailability: Omega-3s in fish oil come in the form of triglycerides, which may not be as easily absorbed by the body.

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Krill Oil: The Modern Alternative

Krill oil is derived from Antarctic krill — small, shrimp-like crustaceans that are near the bottom of the oceanic food chain. Though a newer supplement on the market, krill oil is rapidly gaining popularity for a few key reasons.

Unique Advantages of Krill Oil:

Superior Absorption

The omega-3s in krill oil are bound to phospholipids, which mimic the structure of the fat in our cell membranes. This makes them easier for the body to absorb compared to the triglyceride form in fish oil. Some research suggests krill oil is up to 30–40% more bioavailable.

Rich in Antioxidants

Krill oil contains astaxanthin, a potent antioxidant responsible for its distinctive red color. This compound not only helps preserve the oil but also provides additional protection against oxidative stress in the body — something fish oil lacks.

Contains Choline

Another bonus: krill oil naturally includes choline, an essential nutrient critical for brain development, nerve signaling, and liver function. Since most people don’t get enough choline through diet alone, this is a valuable benefit.

Easier on the Stomach

Because of its phospholipid composition, krill oil mixes better with stomach fluids and is less likely to cause fishy burps or indigestion.

Sustainability and Purity

Krill are lower on the food chain and harvested from cleaner, less polluted waters, which often translates into lower mercury levels. Also, krill fishing is tightly regulated in the Antarctic to protect marine ecosystems.

Drawbacks:

Lower concentrations: Krill oil generally has less EPA and DHA per dose, so you might need to take more to get equivalent levels.
Less research: While early findings are promising, krill oil doesn’t yet have the same scientific backing as fish oil.
Higher cost: Krill oil is often more expensive due to harvesting and processing techniques.

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Comparing Krill Oil vs. Fish Oil: A Side-by-Side Look

Source

Fish Oil: Extracted from fatty fish such as salmon, sardines, mackerel, anchovies, and herring.
Krill Oil: Sourced from Antarctic krill, a small shrimp-like crustacean found in the Southern Ocean.

Omega-3 Structure

Fish Oil: Contains omega-3s (EPA and DHA) mostly in triglyceride form.
Krill Oil: Omega-3s are primarily in phospholipid form, which may be more easily absorbed by the body.

EPA and DHA Content

Fish Oil: Typically has a higher concentration of EPA and DHA per dose.
Krill Oil: Contains lower amounts of EPA and DHA, but possibly higher bioavailability due to phospholipid structure.

Antioxidants

Fish Oil: Generally does not contain natural antioxidants unless added during processing.
Krill Oil: Naturally rich in astaxanthin, a powerful antioxidant that helps prevent oxidation and supports cellular protection.

Additional Nutrients

Fish Oil: Primarily delivers EPA and DHA with minimal other nutrients.
Krill Oil: Contains choline, an essential nutrient for brain and liver health, in addition to EPA, DHA, and astaxanthin.

Taste and Digestibility

Fish Oil: May cause fishy burps or an unpleasant aftertaste in some individuals.
Krill Oil: Known for being easier to digest and less likely to cause aftertaste or reflux.

Research Support

Fish Oil: Backed by decades of clinical studies showing benefits for heart, brain, joint, and overall health.
Krill Oil: Promising early results, but fewer human studies available compared to fish oil.

Price and Availability

Fish Oil: More affordable and widely available.
Krill Oil: More expensive due to harvesting and processing costs, and less common on store shelves.

Purity and Sustainability

Fish Oil: May carry a risk of heavy metal contamination, especially from large fish; choose brands with third-party purification.
Krill Oil: Sourced from low on the food chain, making it naturally low in contaminants; also considered environmentally sustainable due to controlled harvesting.

Best For

Fish Oil: Ideal for people seeking cost-effective, high-dose omega-3s with a strong evidence base.
Krill Oil: Suitable for those looking for higher absorption, natural antioxidants, and those with sensitivity to fish oil.

Which One Should You Choose?

There’s no one-size-fits-all answer when it comes to choosing between krill oil and fish oil. Each supplement has its strengths — the best choice depends on your personal health goals, budget, and dietary preferences.

Choose Fish Oil if:

You want a supplement backed by long-term studies
You need higher doses of EPA and DHA
You’re on a tighter budget
You don’t mind a fishy aftertaste

Choose Krill Oil if:

You want superior absorption and better stomach tolerance
You’re interested in added nutrients like astaxanthin and choline
You prefer a more sustainable, environmentally friendly source
You value purity and lower risk of heavy metal contamination

Final Thoughts

mega-3s are one of the most valuable nutrients you can include in your wellness routine. Both fish oil and krill oil offer powerful benefits — from improved heart and brain health to reduced inflammation and joint support.

While krill oil may have the edge in absorption and extra nutrients, fish oil remains a highly effective and well-researched option. No matter which you choose, the most important thing is ensuring you get enough omega-3s to support your long-term health.

Your health journey is unique — and choosing the right omega-3 supplement is a great step toward a stronger, healthier you.