Supplement analysis backed by scientific evidence · PT

← All supplements
Moderate evidenceHeart & metabolic

Krill Oil

Krill oil delivers EPA and DHA in phospholipid form and modestly lowers triglycerides, much like fish oil, at a much higher price per gram of omega-3. The most consistent distinct signal is a small-to-moderate reduction in knee osteoarthritis pain.

What the science says

  • Lowers triglycerides and modestly improves lipids Moderate evidence

    Meta-analyses of krill oil RCTs report reductions in triglycerides in the range of roughly 10-20 mg/dL versus placebo, with small LDL and HDL changes. The effect is consistent with what an equivalent dose of EPA+DHA from fish oil would do, so the lipid benefit is an omega-3 effect rather than something unique to krill.

  • Reduces knee osteoarthritis pain Moderate evidence

    A 2024 systematic review with trial sequential analysis found krill oil reduced knee pain versus placebo across randomized trials, though the pooled effect was small and the evidence base is dominated by industry-funded studies. The largest single trial (n=235, 4 g/day for 6 months) found a statistically significant but clinically modest improvement in WOMAC knee pain of about 4 points on a 0-100 scale.

  • Superior absorption compared with fish oil Limited evidence

    Marketing claims that phospholipid-bound omega-3s are far better absorbed are not supported by head-to-head data. A 4-week double-blind bioavailability trial found similar plasma EPA and DHA levels from krill oil and fish oil when the omega-3 dose was matched, meaning any advantage is at best marginal.

Dosage & safety

Studied dose1-4 g/day of krill oil, providing roughly 120-600 mg combined EPA+DHA. Osteoarthritis trials used 4 g/day (about 0.6 g EPA+DHA) for 6 months; lipid trials used 1-3 g/day for 4-12 weeks. Check the label for actual EPA+DHA content, not just total oil.
SafetyGenerally well tolerated; fishy aftertaste, burping, and mild GI upset are the common complaints. Contraindicated in people with shellfish or crustacean allergy, since krill are crustaceans. Like other omega-3s it has a mild antiplatelet effect, so use caution with warfarin, DOACs, or antiplatelet drugs and disclose it before surgery. Not appropriate as a substitute for prescription omega-3 therapy in severe hypertriglyceridemia because doses are far too low.

Scientific references

Where to buy

California Gold Nutrition, Premium Krill Oil with SUPERBABoost®, 1,000 mg, 60 Fish Gelatin Softgels

View on iHerb

Referral link — this site may earn a commission on purchases.

Related in Heart & metabolic