The Origin of Krill Oil
Antarctic krill is an invertebrate that mainly lives in the Antarctic region. It is at the bottom of the food chain and is less likely to have heavy metal pollution residues. Krill oil is rich in more than 40% phospholipids and contains unique phospholipid Omega-3. Human tests have confirmed that phospholipid Omega-3 can be directly absorbed through the intestines and quickly reach the whole body.
The main ingredients of krill oil include:
Omega-3 fatty acids : Krill oil is rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two polyunsaturated fatty acids that are very important for heart, brain and overall health.
Shrimp Rubus : This is a powerful antioxidant that helps protect cells from free radical damage and extends the shelf life of krill oil.
Phospholipids : The Omega-3 in krill oil is in the form of phospholipids, which makes it easier for the body to absorb and helps maintain the health of cell membranes.
The efficacy of krill oil
Krill oil is extracted from Antarctic krill and is rich in essential fatty acids EPA and DHA that the human body cannot synthesize on its own. The health benefits of krill oil are varied, and the following are some of its main effects:
Improve heart health : Krill oil can effectively lower triglycerides and bad cholesterol (LDL), thereby reducing the risk of heart disease and stroke.
Joint Health : Its anti-inflammatory properties help relieve joint pain and stiffness and are especially beneficial for those suffering from arthritis.
Strengthen the immune system : Krill oil can help athletes enhance immune function and reduce the risk of infection after high-intensity exercise.
Brain Care : The antioxidant effects of rosmarin help protect brain cells and may improve memory and concentration.
Regulate premenstrual syndrome (PMS) : Krill oil can help women relieve menstrual discomfort and regulate hormone balance.
Regulate mood and improve sleep : Omega-3 fatty acids have a positive effect on brain function, helping to regulate mood and maintain emotional stability. They can also improve sleep quality and reduce the number of awakenings at night.
Special effects on joint health:
Reduces Joint Stiffness and Pain : Omega-3 fatty acids help lubricate joints and reduce inflammation, promoting better joint mobility and comfort.
Improve knee function : Significantly reduces knee pain and stiffness, improves knee physical function, and is particularly suitable for adults with mild to moderate knee osteoarthritis (OA).
Inhibit inflammation : Omega-3 fatty acids can inhibit multiple inflammatory pathways and help improve the inflammatory response of osteoarthritis.
Nutritional Support at the Cellular Level : Phospholipids help better integrate Omega-3 fatty acids and choline into cells, supporting joint health and reducing oxidative stress and inflammation.
Clinical Research Support : Multiple studies and clinical trials have demonstrated the effectiveness of krill oil in improving joint pain and stiffness.
Comparison of Krill Oil and Other Fish Oil Supplements
Krill oil and fish oil are both excellent health foods rich in EPA and DHA, but the Omega-3 in krill oil exists in the form of phospholipids, which is more absorbable. In addition, krill oil also contains phytochrome and lecithin, which are less common in fish oil. Algae oil mainly contains DHA and lacks EPA, so it is suitable for vegetarians and pregnant mothers.
Absorption rate : The Omega-3 in krill oil exists in the form of phospholipids, which makes it easier for the human body to absorb .
Antioxidant properties : The prawns in krill oil provide additional antioxidant protection , whereas fish oil requires additional vitamin E to prevent oxidation.
Environmental protection : The harvesting of Antarctic krill is strictly regulated and has relatively little impact on the ecology.
However, there is a lot of literature on fish oil, and the research on cardiovascular health is relatively mature, so you can make the choice based on your personal needs.
How to choose krill oil
Omega-3 content : Choose products with an omega-3 content of at least 23%.
Phospholipid content : It is recommended to choose products with a content of about 40%, and avoid products mixed with fish oil.
Eco-sustainability certification : Choose products with eco-sustainability certification, such as the Marine Stewardship Council (MSC) certification, to ensure environmental protection.
How to consume krill oil and precautions
How to eat
The best time to take krill oil is with or after meals , because it is a fat-soluble nutrient. Taking it with food can promote the absorption of its main ingredients. The actual dosage should be adjusted according to your own needs and health conditions. The following is the recommended intake of krill oil for different health needs:
Maintain brain and eye health: 2 grams in the US; 1.5 grams in the EU
Liver health: 1.7 grams in the US; 2 grams in the EU
Immune support: US 0.3 g; EU 2 g
Heart health: 1.4 grams in the United States; 1.5 grams in the European Union
Athlete Performance: US 2g
Skin health: US 1.3g
Notes
Although krill oil is safe for most people, the following groups of people should consult a doctor before consuming it:
People who are taking anticoagulants or aspirin : Krill oil has anticoagulant properties and may increase the risk of bleeding.
Women in the third trimester of pregnancy : In the final stage before delivery, special attention should be paid to blood clotting.
People who are planning to have surgery recently : It is best to discuss with your doctor whether you need to stop eating before and after the surgery.
People who are allergic to seafood : Krill oil is extracted from marine organisms, and people with allergies should avoid eating it.
Please take krill oil and calcium separately : it is recommended to take them at least 2 hours apart to avoid the formation of calcium soaps and cause constipation.
Conclusion
Krill oil is a highly effective source of omega-3 fatty acids with a variety of health benefits, especially in improving knee pain, enhancing immunity, regulating blood lipids, brain care and regulating premenstrual syndrome. When choosing high-quality krill oil products, pay attention to their omega-3 and phospholipid content, and choose products with eco-sustainability certification. When consuming krill oil, it should be taken with or after meals, and pay attention to the interval between other medications and calcium.
I hope this article can help you understand krill oil better and make an informed choice!
References:
A 2007 study in the American Journal of Clinical Nutrition
2016 Double-blind placebo-controlled trial
Study on EPA and phospholipids in Antarctic krill
Study on the content of shrimp oil in shrimp
2003 Canadian team study
A review of studies on shrimp red leaf extract to investigate the effects of shrimp red leaf extract supplementation on blood lipids and blood glucose.
Research related to omega-3 fatty acids, especially the effects on hyperlipidemia, obesity, metabolic syndrome and type 2 diabetes.
Composition analysis of Antarctic krill oil and its health benefits.
Comparative study on the content of shrimp cruciferous pigment in salmon.
A comparative study of the absorption rates of krill oil and fish oil.
A study on the efficiency of conversion of ALA to EPA and DHA.
Study on the effects of krill oil on joint health.
Research on krill oil's support for the immune system.
Research on environmentally friendly harvesting technology of krill oil and its impact on ecology.