here seems to be a lot of commercial advertising promoting the supplementation of krill oil and whether or not it’s “better” than fish oil. I get asked a lot of questions in practice regarding nutritional supplements, so thought I’d share my findings and thoughts on a common topic - fish oil and krill oil.

 
Why do we need fish oil or krill oil at all?

Fish and krill oil supplements both contain high levels of essential fatty acids. They are termed essential because the human body is unable to manufacture them on its own, and therefore we are required to consume foods that contain these nutrients for proper health. The two types of essential fatty acids can be broadly termed omega-3s and omega-6s, and these long chained polyunsaturated fatty acids play a vital role in our body’s development, maintenance (growth & repair) and everyday functioning.

The clinical research conducted on essential fatty acids suggests that we need an omega-6 to omega-3 ratio of around 3:1.

Unfortunately, the average Australian diet contains too much omega-6 and our ratios are upward of 20:1. Whilst omega-3s and most omega-6s assist the functioning of our bodily systems, some omega-6s promote inflammation in the body and have been linked to cardiovascular disease, diabetes, arthritis, stroke and cancer. People are encouraged to take fish oil or krill oil supplements to assist the body in achieving a healthier omega-6 to omega-3 balance, as many of the foods we commonly eat are rich in omega-6, thereby increasing inflammation throughout our body.

Fish oil

Many people may still have a negative association with being force-fed cod liver oil as a child. Although cod liver oil is a rich source of omega-3s it is not often recommended by health professionals because it contains rather high levels of contaminates such as heavy metals, solvents and peroxides. Its unpleasant taste doesn’t help either!
 
A good quality fish oil undergoes a purification process to remove contaminates. This process is the reason why better quality fish oils are more expensive, as the manufacturing process involves filtration, molecular distillation and testing - leaving the product around 1,000 times more pure than inferior grade fish oils.

Krill oil

Krill oil is a rather new way of supplementing essential fatty acids, and is currently marketed by manufacturers as being superior to fish oil. While it still contains high levels of omega-3s and omega-6s, it is produced and sold as a phospholipid, a different form of fats that are absorbed up to 60% faster than fish oil. Additionally, krill oil also contains the nutrient choline (B Vitamin family) and a potent antioxidant known as astaxanthin.
 
Krill are very small crustaceans that are sourced from the icy waters of the Antarctic region, which are believed to be cleaner than sources of fish oil.
 

So which do I buy?

There has been extensive evidence supporting the effectiveness of fish oil and it remains a widely used product internationally. Similarly, evidence is emerging as to the benefits of krill oil.

Numerous people are reporting significant health benefits while taking fish oil, and it’s important that you choose a product that’s right for you. At the moment I suggest continuing with a high quality liquid fish oil for balancing your intake of omega-6s and omega-3s, and will keep you informed of any key developments in the field.