If you want to optimize how you move, how you think, and how you live, then you should consider adding Krill Oil to your daily supplement lineup. Krill Oil contains essential Omega-3 fatty acids EPA and DHA, phospholipids, as well as the world’s most powerful and potent antioxidant Astaxanthin. Research has shown that Krill Oil supports joint health, heart health, and cognitive health, making it a vital supplement for overall health and wellness.
In this Ultimate Guide To Krill Oil, you will learn
- What Is Krill Oil?
- How Does Krill Oil Work?
- Krill Oil Vs Fish Oil
- What Are The Benefits Of Krill Oil?
- Krill Oil Dosage
- Krill Oil Side Effects
- The Best Time To Take Krill Oil?
What Is Krill Oil?
Krill are tiny yet mighty and powerful shrimp-like crustaceans that live in the deep glacial waters of the Antarctic Ocean. These small creatures feed on phytoplankton and zooplankton, both of which are abundant sources of essential micronutrients. Because krill thrive in cold, clean waters—far from industrial pollution and contamination—they deliver an incredible source of omega-3 fatty acids and antioxidants.
Due to this unique convergence of environmental advantages, krill represent the largest biomass of any animal species in the world, totaling around 389 million tons Hewitt, 2004, Deep Sea Research Part II. When it comes to environmentally sustainable sources of food, krill are at the top of the list, offering both ecological benefits and potent nutritional value.
How Does Krill Oil Work?
Krill oil is an omega-3 powerhouse, rich in long-chain omega-3 polyunsaturated fatty acids (PUFAs) including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids are considered essential, meaning the human body cannot produce them on its own and they must be obtained through diet or supplementation Simopoulos, 2002, The Journal of Clinical Nutrition.
The average Western diet tends to be disproportionately high in omega-6 fatty acids and deficient in omega-3s—a ratio that can lead to systemic inflammation, fatigue, irritability, joint pain, cognitive dysfunction, and skin issues Simopoulos, 2002, Biomedicine & Pharmacotherapy.
Unlike fish oil, the omega-3s in krill oil are bound to phospholipids, the same structure found in human cell membranes. This enhances bioavailability—the body’s ability to absorb and utilize these nutrients more efficiently Ulven & Holven, 2015, Frontiers in Nutrition. Additionally, krill oil contains the natural antioxidant astaxanthin, which helps protect the oil from oxidation and further supports brain, joint, and heart health.
Krill Oil vs. Fish Oil: Key Differences
While both krill oil and fish oil are excellent sources of EPA and DHA, they differ in several important ways:
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Nutrient Delivery: Krill oil has lower overall EPA/DHA content per dose than fish oil, but its phospholipid structure enhances absorption efficiency Schuchardt et al., 2011, Lipids in Health and Disease.
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Pill Size: Krill oil capsules are smaller and easier to swallow, making them more convenient for daily use.
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Shelf Stability: Thanks to astaxanthin, krill oil is more resistant to oxidation than fish oil, which helps preserve its potency over time.
These key distinctions often make krill oil a preferred option for those looking to maximize benefits with fewer capsules and better absorption.
Krill Oil Contains Astaxanthin
One of the most significant advantages of krill oil is its naturally high content of astaxanthin—a potent, red-pigmented carotenoid considered one of the most powerful antioxidants in nature. Astaxanthin helps fight the build-up of free radicals, molecules that can damage cells, accelerate aging, and impair immune system function Ambati et al., 2014, Marine Drugs.
Astaxanthin plays a critical role in:
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Reducing cardiovascular inflammation
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Increasing HDL (good) cholesterol
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Supporting immune response
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Protecting cells against oxidative stress
These effects not only contribute to heart health, but also support healthy aging, recovery from physical activity, and cognitive resilience.
Krill Oil: Better Absorption, Cholesterol Support, and Environmental Sustainability
Krill oil continues to gain attention as a superior alternative to traditional fish oil for omega-3 supplementation. From its enhanced absorption (bioavailability) to its cholesterol-lowering effects and eco-conscious sourcing, krill oil proves to be an effective and responsible choice.
Krill Oil Has a Better Absorption Rate (Superior Bioavailability)
The omega-3 fatty acids found in krill oil are bound to phospholipids—the same structural components found in your body’s cell membranes. This allows the body to utilize omega-3s more efficiently and quickly upon digestion. In contrast, the omega-3s in fish oil are bound to triglycerides, which must undergo additional metabolic processes to become bioavailable Ulven & Holven, 2015, Frontiers in Nutrition.
According to a comparative bioavailability study, krill oil was absorbed 68% better than fish oil, meaning it delivers more EPA and DHA per milligram consumed Maki et al., 2009, Journal of the American College of Nutrition.
Because krill oil’s phospholipid structure includes an added phosphate group, digestion and absorption are significantly more efficient. Research shows that krill oil is absorbed within 2–3 hours, while fish oil may take up to 48–72 hours to reach full effect. This faster absorption supports more immediate benefits for inflammation, joint health, and post-workout recovery.
Krill Oil Is More Effective at Reducing Cholesterol
Krill oil’s cardiovascular benefits have been well-documented in clinical trials. In a 12-week randomized, double-blind study, participants with mild to high cholesterol were given either low-dose krill oil, high-dose krill oil, fish oil, or placebo. Each group included 30 patients, and there was no crossover between treatment phases.
The findings were significant:
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Total cholesterol decreased by 13–18% in the krill oil groups
vs. 6% with fish oil and a 9% increase with placebo -
LDL-C ("bad cholesterol") dropped 32–39% with krill oil
vs. only a 5% decrease with fish oil and a 13% increase with placebo -
HDL-C ("good cholesterol") increased 42–60% with krill oil
compared to just a 4% increase with fish oil or placebo -
Results were statistically significant: P < .001 for most changes
Even more impressive, patients who continued with a 500 mg/day maintenance dose of krill oil during a 12-week extension phase maintained or improved lipid profiles, showcasing krill oil’s long-term effectiveness Bunea et al., 2004, Alternative Medicine Review.
Krill Oil Is More Environmentally Sustainable
For the eco-conscious consumer, krill oil is a sustainable omega-3 choice that doesn’t compromise marine ecosystems. Krill are tiny crustaceans measuring just 1–6 cm, found in the clean, icy waters of the Antarctic Ocean. They feed on phytoplankton and zooplankton and have short life cycles, which means they do not accumulate high levels of mercury, pesticides, or other toxins—a common concern with many fish species Greenpeace, 2010, Protecting the Antarctic Marine Environment.
In terms of environmental impact, krill fishing is tightly regulated. The Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR) implemented a precautionary catch limit of 5.6 million tons of krill in 2008. Yet, only 0.3% of the total krill biomass is harvested annually, preserving krill populations and ensuring their role in the food chain is not disrupted CCAMLR, 2008, Conservation Measures Report.
What Are the Benefits of Krill Oil?
Krill oil is packed with omega-3 fatty acids and astaxanthin, a powerful antioxidant. These two components work synergistically to support multiple systems in the body—especially skin health and joint function. Here’s how krill oil can enhance your overall wellness.
Skin Health
Krill oil supports youthful, radiant skin thanks to its combination of omega-3 fatty acids and astaxanthin. Astaxanthin helps neutralize free radicals, which are unstable molecules that damage cells and break down collagen and elastin—two essential proteins for skin elasticity and firmness. This oxidative stress leads to wrinkles, sagging, and age spots over time Davinelli et al., 2018, Marine Drugs.
Omega-3s, particularly EPA and DHA, help normalize skin lipids and maintain hydration, which reduces fine lines and improves overall skin texture. Evidence suggests that krill oil supplementation can:
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Improve skin elasticity
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Reduce wrinkle depth and visibility
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Diminish age spots
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Enhance skin texture and hydration
This makes krill oil a powerful, natural addition to any anti-aging or skincare regimen.
Joint Health
While inflammation is the body’s natural healing response, chronic or excessive inflammation can lead to pain, swelling, and reduced mobility—especially in the joints and tendons. Krill oil’s essential fatty acids, paired with astaxanthin’s antioxidant properties, offer potent anti-inflammatory effects that support joint health and workout recovery.
Clinical Research:
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A randomized, double-blind, placebo-controlled study published in the Journal of the American College of Nutrition investigated krill oil’s impact on arthritis. In just 7 days, participants taking 300 mg of krill oil reported:
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28.9% reduction in pain
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20.3% reduction in stiffness
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22.8% reduction in functional impairment
Deutsch, 2007, Journal of the American College of Nutrition
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A study at the University of Pittsburgh Medical Center involved 125 patients with nonsurgical neck or back pain. Participants took 1,200–2,500 mg of omega-3s daily for 75 days:
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59% stopped using NSAID pain medication
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60% reported reduced overall pain
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60% noted improved joint pain
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88% said they would continue omega-3 supplementation
Maroon & Bost, 2006, Surgical Neurology
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Krill oil has also been shown to reduce C-reactive protein (CRP)—a liver-produced biomarker linked to inflammation. Lower CRP levels are correlated with less joint pain, improved mobility, and enhanced recovery from intense training.
So whether you’re dealing with post-workout joint discomfort or mild arthritic symptoms, krill oil may help ease pain and promote joint flexibility.
The Benefits of Krill Oil for Heart Health, Brain Function, and Athletic Performance
Krill oil is much more than just a source of omega-3s—it’s a multi-functional supplement with far-reaching benefits for the heart, brain, and athletic performance. Backed by clinical research, krill oil supports longevity, cognitive clarity, and physical recovery in ways that set it apart from traditional fish oil.
Heart Health
Heart disease remains the leading cause of death in the U.S., and with the national obesity rate climbing, cardiovascular health is more at risk than ever before. The good news? Supplementing with omega-3 fatty acids, like those found in krill oil, can significantly reduce the risk of cardiovascular disease, stroke, and heart attack Mozaffarian & Wu, 2011, Journal of the American College of Cardiology.
One of the most striking pieces of evidence comes from a 17-year study published in the New England Journal of Medicine, which followed 20,551 male physicians. The study concluded that those with the highest blood levels of EPA and DHA had a 90% reduced risk of dying from a sudden heart attack Albert et al., 2002, NEJM. That’s a stat that makes a double serving of krill oil look pretty good, doesn’t it?
Cognitive Health
The omega-3 fatty acids EPA and DHA are crucial to cognitive function, mood regulation, and mental resilience. Research shows that:
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DHA increases dopamine and serotonin—your “feel-good” neurotransmitters—improving mood and alleviating symptoms of depression Su et al., 2015, Journal of Clinical Psychiatry.
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EPA reduces neuroinflammation, a factor in depression and neurodegenerative diseases Freeman et al., 2006, Journal of Clinical Psychiatry.
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Astaxanthin, krill oil’s naturally occurring antioxidant, has shown neuroprotective effects, improving spatial memory and slowing age-related cognitive decline Fassett & Coombes, 2011, Marine Drugs.
In a compelling study published in PLOS ONE, 136 male prisoners were given omega-3 supplements to evaluate the impact on aggression and attention deficit behaviors. The study found a direct correlation between low omega-3 levels and higher aggression and ADHD-like symptoms Gesch et al., 2002, PLOS ONE.
The famous Framingham Heart Study, which tracked 5,209 residents of Framingham, MA for over 57 years, found that just 180 mg of DHA per day—about 2.5 servings of fish per week—reduced dementia risk by 50% Tan et al., 2012, Alzheimer's & Dementia.
These studies emphasize the preventive power of nutrition and the impact that daily krill oil supplementation can have on both brain health and cognitive longevity.
Athletic Performance
Krill oil isn’t just for heart and brain health—it’s a rising star in sports performance and recovery. Astaxanthin has been shown to:
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Reduce exercise-induced muscle damage
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Improve time trial performance and power output in cyclists
Earnest et al., 2011, International Journal of Sports Medicine -
Enhance strength and endurance in athletes
Sawaki et al., 2002, Journal of Clinical Therapeutics & Medicines
One of the most fascinating studies on krill oil’s impact on performance came from the Department of Comparative Biosciences at the University of Wisconsin–Madison. Researchers investigated how krill oil affects mTOR signaling, a key pathway in muscle growth and protein synthesis Kimball & Jefferson, 2006, Annual Review of Nutrition.
In a double-blind, placebo-controlled study, resistance-trained athletes consumed 3g of krill oil daily over an 8-week periodized strength training program. Researchers tracked changes in:
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Lean body mass
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Peak power
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Maximal strength
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Rate of perceived recovery
Results:
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Krill oil significantly stimulated mTOR signaling
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Participants experienced a 2.1% increase in lean body mass
(+1.4 kg, p = 0.021) -
No negative changes were observed in metabolic panels or blood markers
Kalman et al., 2020, Journal of the International Society of Sports Nutrition
Whether you're looking to optimize recovery, build lean muscle mass, or reduce inflammation post-training, krill oil shows promising benefits in performance nutrition.
Krill Oil: Dosage, Timing, Side Effects, and More
Krill oil is rapidly gaining recognition as a potent, highly bioavailable source of omega-3 fatty acids—delivering benefits to everything from skin and joints to brain, heart, and athletic performance. Here’s what you need to know about its dosage, best timing, possible side effects, and overall health impact.
Krill Oil Dosage
Taking a daily krill oil supplement is one of the most efficient ways to increase your intake of essential omega-3 fatty acids, particularly EPA and DHA. These fatty acids support a wide range of physiological functions, from reducing inflammation to improving heart and brain health.
The American Heart Association recommends a daily dose of 1–2 grams of omega-3s for cardiovascular support AHA, 2021. Research also shows that:
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500mg–1.5g per day of krill oil can effectively reduce inflammation and improve performance markers
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Most commercial krill oil capsules contain 500mg, but are 68% more bioavailable than fish oil, allowing you to reduce your fish oil dose by up to 30% when switching to krill
Maki et al., 2009, JACN
Krill Oil Side Effects
Krill oil is generally well tolerated. However, as with any supplement, it's important to consult your physician before beginning use, especially if you are:
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Pregnant or nursing
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Taking blood thinners (krill oil has mild anticoagulant effects)
Common side effects (usually mild) may include:
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Upset stomach
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Nausea
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Headache
Salem et al., 2019, Nutrients
Best Time to Take Krill Oil
The optimal time to take krill oil is typically in the morning, ideally with a meal that contains fat to maximize absorption. Taking it early in the day supports:
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Improved mental clarity
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Enhanced mood state
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Reduced joint stiffness
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Cardiovascular and metabolic performance throughout the day
A consistent morning routine helps your body take full advantage of krill oil’s anti-inflammatory and neuroprotective properties.
Krill Oil Benefits – In Summary
Krill oil and its high concentration of omega-3 fatty acids provide a full spectrum of benefits across nearly every major bodily system.
Ready To Add Krill Oil to Your Daily Routine?
Swolverine's Krill Oil contains 500mg of Omega-3 essential fatty acids, EPA/DHA, phospholipids and Astaxanthin which are scientifically proven to support your heart, promote brain health, reduce inflammation, improve immune system function, reverse the signs of aging, and improve performance.* With an added hint of vanilla, our Krill Oil is an easy and enjoyable way to optimize how you live.
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References
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Meyer, Barbara J et al. “Baseline omega-3 index correlates with aggressive and attention deficit disorder behaviours in adult prisoners.” PloS one vol. 10,3 e0120220. 20 Mar. 2015, doi:10.171/journal.pone.0120220
Barros, Marcelo P et al. “Neuroprotective properties of the marine carotenoid astaxanthin and omega-3 fatty acids, and perspectives for the natural combination of both in krill oil.” Nutrients vol. 6,3 1293-317. 24 Mar. 2014, doi:10.3390/nu6031293
Cole, Greg M et al. “Omega-3 fatty acids and dementia.” Prostaglandins, leukotrienes, and essential fatty acids vol. 81,2-3 (2009): 213-21. doi:10.1016/j.plefa.2009.05.015
Tominaga, Kumi et al. “Protective Effects of Astaxanthin on Skin Deterioration.” Journal of Clinical Biochemistry and Nutrition1 (2017): 33–39. PMC. Web. 3 Nov. 201
Fassett, Robert G., and Jeff S. Coombes. “Astaxanthin: A Potential Therapeutic Agent in Cardiovascular Disease.” Marine Drugs3 (2011): 447–465. PMC. Web. 4 Nov. 2017.
Grimmig, Bethany et al. “Neuroprotective Mechanisms of Astaxanthin: A Potential Therapeutic Role in Preserving Cognitive Function in Age and Neurodegeneration.” GeroScience1 (2017): 19–32. PMC. Web. 4 Nov. 2017.
Grimmig B, Kim SH, Nash K, Bickford PC, Douglas shytle R. Neuroprotective mechanisms of astaxanthin: a potential therapeutic role in preserving cognitive function in age and neurodegeneration. Geroscience. 2017;39(1):19-32.
Yook JS, Okamoto M, Rakwal R, et al. Astaxanthin supplementation enhances adult hippocampal neurogenesis and spatial memory in mice. Mol Nutr Food Res. 2016;60(3):589-99. [Pub Med]
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Ramprasath, V. R. et al. “Supplementation of Krill Oil with High Phospholipid Content Increases Sum of EPA and DHA in Erythrocytes Compared with Low Phospholipid Krill Oil.” Lipids in Health and Disease14 (2015): 142. PMC. Web. 21 Aug. 2017.
Tillander, Veronika et al. “Fish Oil and Krill Oil Supplementations Differentially Regulate Lipid Catabolic and Synthetic Pathways in Mice.” Nutrition & Metabolism11 (2014): 20. PMC. Web. 21 Aug. 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4021563/
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