Let’s get one fact straight: both fish oil and krill oil contain the essential omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—the very same ones that help lower triglycerides, reduce inflammation, and support heart health. But if you’ve wandered down the supplement aisle lately, you don’t just find one type of oil. Supermarket shelves now stock a broad range of omega-3 products, including cod liver oil, salmon oil, and—yes—krill oil, which comes from tiny Antarctic crustaceans that may be a better source of omega-3s.
So, which one should you choose? Let’s break it down and discover all you need to know to pick the right supplement.
Fish Oil vs. Krill Oil: The Key Differences
| Feature | Fish Oil 🐟 | Krill Oil 🦐 |
|---|---|---|
| Omega-3 Content | High in EPA & DHA but requires conversion for absorption | EPA & DHA in phospholipid form (easier absorption) |
| Source | Fatty fish like salmon, mackerel, and sardines | Antarctic krill (tiny crustaceans) |
| Bioavailability | Needs bile for digestion | More readily absorbed into blood |
| Additional Benefits | May help lower triglycerides and support brain health | Contains astaxanthin (powerful antioxidant) |
| Sustainability | Some concerns over overfishing | More sustainable, as krill reproduces rapidly |
| Taste & Smell | Can cause fishy burps | Less fishy taste due to phospholipid structure |
| Blood-Thinning Effects | Yes | Yes (but possibly stronger) |
| Cost | Generally cheaper | More expensive due to extraction process |
The Science Behind Omega-3 Absorption
One of the biggest claims about krill oil is better bioavailability—meaning your body absorbs it more easily than fish oil. That’s because krill oil’s DHA and EPA are in phospholipid form, which blends better with your body’s cells. Fish oil, on the other hand, requires additional processing in the liver before it can be used efficiently.
According to registered dietitian Fiorella DiCarlo, “While both sources provide essential fatty acids, krill oil’s phospholipid structure allows for faster absorption, potentially leading to quicker benefits.”
Benefits of Both Oils
Whether you choose fish oil or krill oil, both can help with:
✅ Heart Health – Omega-3s help lower triglycerides and improve cholesterol balance.
✅ Brain Function – DHA is crucial for cognitive function and may reduce the risk of neurodegenerative diseases.
✅ Joint Pain Relief – Omega-3s have anti-inflammatory properties that benefit those with arthritis.
✅ Eye Health – DHA supports vision and helps prevent dry eye syndrome.
✅ Mood & Mental Health – EPA has been linked to reduced symptoms of depression and anxiety.
But krill oil offers extra perks, thanks to astaxanthin, a potent antioxidant that fights oxidative stress and supports eye and skin health.
Which Supplement Should You Choose?
🤔 Go for Fish Oil if…
✔️ You want an affordable omega-3 supplement.
✔️ You’re taking high doses for triglyceride reduction (as prescribed by a doctor).
✔️ You don’t mind slower absorption and potential fishy burps.
🦐 Go for Krill Oil if…
✔️ You want faster absorption and enhanced brain benefits.
✔️ You’re looking for extra antioxidants (thanks to astaxanthin).
✔️ You prefer a supplement that won’t cause fishy burps.
The Bottom Line
There’s no one-size-fits-all answer—both fish oil and krill oil offer powerful health benefits. If you’re looking for cost-effectiveness, fish oil is your best bet. But if better absorption and antioxidant power sound more appealing, krill oil may be worth the extra cost.
No matter which one you choose, make sure your supplement is third-party tested for purity and contains high levels of DHA and EPA—because at the end of the day, it’s the omega-3s that make all the difference.