Fish Oil and Krill Oil: Which Is Better?

Fish oil and krill oil are two popular ways to top up omega-3 fatty acids in a simple daily routine. Their key omega 3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which support heart health, brain function, and healthy inflammation balance. You’ve probably already heard that they can:

• Lower your blood pressure
• Help stabilize arterial plaque and heart arrhythmia
• Act as an anti-inflammatory
• Have a beneficial effect on blood lipids (cholesterol)

There is also a growing body of research suggesting benefits to neurological function and brain development, eye health, cancer, arthritis, immune conditions, diabetes, kidney disease, and skin disorders. A very versatile nutrient indeed!

In the omega 3 supplement world, fish oil and krill oil are the two main players. Both can deliver meaningful amounts of DHA and EPA, but they carry these fats in different forms, which may influence absorption, stability, and how people respond.

Krill oil lowers triglyceride levels (stored body fat) to a greater degree than fish oil in some studies. If your goal is improving triglycerides, that is a practical difference to keep in mind.

Krill oil increases fatty acid oxidation (β-oxidation) in the liver, and has a suppressing effect on cholesterol and lipid synthesis in research settings. Fish oil does not appear to suppress cholesterol synthesis to the same degree and may not improve cholesterol markers for everyone. Krill Oil has also shown a stronger impact on LDL (‘bad cholesterol’) and HDL (‘good cholesterol’) compared to fish oil in some trials. This effect is thought to relate to the fact that a large portion of EPA and DHA in krill are in phospholipid form, rather than the triglyceride esters predominantly found in fish oil.

It is thought that as our cell walls are also made of phosopholipids, krill oil omega 3’s may be more bioavailable. A 2013 study (Ramprasath et al.) reported that a similar intake of krill oil increased levels of EPA and total omega 3 more than fish oil. Animal arthritis studies have suggested that krill oil may provide a stronger anti-inflammatory effect, potentially linked to this improved uptake.

Krill oil contains a natural antioxidant, astaxanthin, which gives krill their red colour. This not only has health benefits, but can also help protect fragile omega 3 fatty acids from oxidation and rancidity.

With demand for fish and fish oil pushing the limits of available resources, properly managed krill fishing has emerged as a sustainable source of omega 3 fatty acids. Krill represents a very large biomass of plankton, with a small percentage fished each year. You can explore more omega 3 options and related products here.

If this sounds like something you need in your health protective regime, head on over to see our premium krill oil supplement. As well as being NZ made, our krill oil capsules are thoroughly tested for contaminants and omega 3 content. The very best of science and nature!

FAQ

What is the main difference between fish oil and krill oil?

Both provide DHA and EPA, but krill oil typically delivers a higher proportion in phospholipid form. Phospholipids are a natural part of cell membranes, which may support efficient uptake. If you are choosing between formats, consider your goals and how you tolerate each option.

Is fish oil and krill oil the same for omega 3 benefits?

They overlap in benefits because both supply DHA and EPA, which support heart, brain, and inflammatory balance. The difference is often in how the oils are carried and how stable they are over time. For day to day use, consistency and product quality matter as much as the source.

Which is better for triglycerides: krill oil or fish oil?

Some studies suggest krill oil may lower triglycerides more than fish oil at comparable intakes. This may relate to differences in lipid metabolism and the phospholipid structure in krill. If triglycerides are your priority, discuss dosing with a clinician and recheck your labs after a consistent trial.

Why does krill oil include astaxanthin?

Astaxanthin is a naturally occurring antioxidant found in krill and it gives krill their red colour. Antioxidants can help protect omega 3 fats from oxidation, which supports freshness. If you are sensitive to fishy aftertaste, stability can be a helpful factor when comparing options.

Is krill oil more bioavailable than fish oil?

Krill oil may be more bioavailable because more of its DHA and EPA are bound to phospholipids. Some research reports higher increases in blood omega 3 markers from krill oil versus fish oil at similar doses. If you want to compare fairly, look at products by the EPA and DHA amounts, not just the capsule size.

How do I choose a high quality omega 3 supplement?

Start with a product that is tested for contaminants and verified for omega 3 content. Freshness matters because oxidized oils can smell or taste off and may be less desirable to take consistently. Choose a brand that clearly states EPA and DHA amounts per serving and stores oil to protect it from heat and light.

Is krill oil a sustainable choice?

Krill can be a sustainable omega 3 source when fisheries are well managed and monitored. Responsible harvesting aims to protect the broader Antarctic ecosystem while maintaining low catch levels relative to overall biomass. If sustainability matters to you, look for transparent sourcing and third party stewardship standards.