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Krill oil

Omega-3 in phospholipid form, with a dash of astaxanthin — possibly better absorbed, at a higher price.

Reviewed by Bodil Isaksson, Licensed Biomedical Scientist (Sweden)Last reviewed July 2026Supplement guide

SupplementsFatty acidsOmega-3

Krill oil delivers the same EPA and DHA as fish oil, but carried on phospholipids rather than triglycerides, plus a little of the antioxidant astaxanthin that gives it its red colour.

Key takeaways

  • EPA/DHA bound to phospholipids, plus natural astaxanthin.
  • Some studies show krill raises the omega-3 index more than fish oil at lower doses — but this is debated.1
  • Each capsule usually has less total EPA+DHA, and krill oil costs more.
  • Avoid with shellfish allergy.

What it is

Oil from Antarctic krill. The phospholipid form may integrate into cell membranes efficiently, and astaxanthin helps protect the oil from oxidation.

The evidence

Several trials report a greater rise in omega-3 index from krill than an equal dose of fish oil, attributed to the phospholipid form — though at least one careful study found no bioavailability advantage.1 Health-outcome data are thinner than for fish oil.

Dose & value

Follow the label’s EPA+DHA; because krill capsules are smaller, you may need several to match a fish-oil dose — at higher cost. For pure omega-3 value, fish or algae oil is usually cheaper.

Safety

Generally well tolerated (less “fishy” reflux). Not for shellfish-allergic people; mild blood-thinning at high doses.

Bottom line: a premium, possibly better-absorbed omega-3 with a bonus antioxidant — but lower dose per capsule and pricier, so weigh it against fish/algae oil.

References

Adult research summary for education, not a prescription.

  1. Ramprasath VR, et al. Enhanced increase of omega-3 index with krill oil versus fish oil. Lipids Health Dis 2013 (and bioavailability debate). pmc.ncbi.nlm.nih.gov

This article summarises nutrition science for education. It is not a substitute for individual medical advice; consult a professional before starting a supplement, in pregnancy, or alongside medication.