Do you know what krill is? No? Krill is a small orange-red shrimp that is found in huge numbers in the plankton of Antarctic seas. Certain species of whales, seals and even some species of birds feed on it. But krill offers many benefits not only for them Humans can also benefit from the various health benefits of krill. We will explain to you to what extent in this article.
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Krill - Not only healthy for whales
The krill oil we are talking about here is an oil extracted from Antarctic krill ( Euphausia superba ), which is considered very healthy due to its high content of essential omega-3 fatty acids and phospholipids.
There are around 85 species of krill worldwide, of which Euphausia superba is the best known. They live in the waters of the Antarctic and grow to an average size of 68 millimeters. This means that between 10,000 and 30,000 of the small crustaceans can be found in each cubic meter of water. An article on Zeit Online describes the little creatures vividly.
The diet of these invertebrate crustaceans consists of zooplankton and microalgae, which they either filter out of the water or ingest from the underside of the sea ice and the sea floor at depths of up to 1,000 meters. The Food and Agriculture Organization of the United Nations estimates the total biomass of krill swarms to be between 125 and 750 million tons worldwide.
What is krill oil?
Like fish oil, krill oil is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of omega-3 fatty acids. However, the fatty acids in krill oil are structurally different from those in fish oil, which affects the way the body uses them, according to a randomized controlled trial published in the journal Nutrition Research .
Krill oil owes its typical, deep red color to the astaxanthin it contains, the carotenoid that is not only responsible for the color, but also protects the unsaturated fatty acids in the body from oxidation as a natural antioxidant and preservative.
If you don't like fish oil, krill oil might help. It is considered a very good alternative. A study published in the journal Vascular Health and Risk Management shows that the body can absorb the omega-3 fatty acids in krill oil better because of the way in which EPA and DHA are made available. The reason: They can mix with water, unlike in fish oil, for example.
How good is krill oil for your health?
The oil from these small crustaceans offers several potential health benefits.
For example, high cholesterol and triglyceride levels are known to increase the risk of heart disease. A study published in the journal Biotechnology Reports suggests that taking omega-3-rich krill oil supplements may support heart health.
Another study from 2004 shows that people who consumed between 1 and 3 grams of krill oil per day experienced an increase in heart-protective HDL cholesterol.
Want another example? Okay: According to the above-mentioned study from the journal Biotechnology Reports, krill oil could help regulate the body's inflammatory response.
Time for more concrete examples.
How krill oil can support health
Various researches have found other areas in which krill oil can contribute to better health.
A good source of healthy fats
A study published in the journal Lipids in Health and Disease suggests that krill oil is more effective at increasing omega-3 levels than fish oil, for example. It hypothesizes that the different forms in which the omega-3 fatty acids are bound may be the reason for this.
Because the fatty acids are present as so-called phospholipids, they can be more easily absorbed by the body - in contrast to the triglycerides in fish oil.
A quick note: If you want to know more about the many benefits of omega-3 fatty acids, we recommend this article .
Krill oil in fighting inflammation
Omega-3 fatty acids, such as those found in krill oil, have important anti-inflammatory functions in the body.
One reason for this is a pink-orange pigment called astaxanthin, which has anti-inflammatory and antioxidant effects.
A study published in the Archives of Medical Science , which was conducted on 25 people with slightly elevated blood lipid levels, showed that daily intake of 1,000 mg of krill oil improved an inflammatory marker even more effectively than daily intake of 2,000 mg of purified omega-3 fatty acids.
Furthermore, another study from 2005 with 90 participants suffering from chronic inflammation showed that daily intake of 300 mg of krill oil was enough to reduce an inflammatory marker by up to 30 percent after one month.
Although there are still few studies examining the effect of krill oil on inflammation, the existing results so far show positive results.
Possible help against arthritis and joint pain
Because krill oil shows positive effects on inflammation, it may also improve arthritis symptoms and joint pain, which often result from inflammation.
In fact, a study examining the effect of krill oil on inflammatory markers suggests that krill oil may reduce stiffness, functional impairment, and pain in patients with rheumatoid or osteoarthritis.
A second, small but well-designed study in the journal PLOS ONE involving 50 adults suffering from mild knee pain showed that taking krill oil for 30 days significantly reduced participants' pain while sleeping and standing.
Although more studies are needed to verify these results, krill oil shows great potential in the supportive treatment of arthritis and joint pain.
Krill oil and PMS
As already described, taking omega-3 fatty acids can help reduce pain and inflammation.
A study published in the American Journal of Obstetrics & Gynecology suggests that taking omega-3 fatty acids or fish oil supplements may help relieve period pain and symptoms of premenstrual syndrome (PMS).
Another study from 2003 compared the effects of krill oil and fish oil on women with PMS. It showed that while both supplements resulted in a statistically significant improvement in symptoms, the women who took krill oil required significantly less pain medication than the women who took fish oil.
So it seems that krill oil may be at least as effective as other sources of omega-3 fatty acids in improving PMS symptoms.
How to best take krill oil
According to the recommendation of the German Nutrition Society (DGE), the recommended dosage of essential fatty acids depends on the age and, of course, also on the amount of DHA and EPA contained in the supplement.
The European Food Safety Authority (EFSA) recommends a combined daily intake of DHA and EPA between 250 and 500 milligrams.
But there are also voices - especially Greenpeace - that speak out against the use of krill oil and recommend other alternatives .
If you decide to take krill oil, you should choose a high-quality product that has been laboratory-tested and does not contain any preservatives or other unnecessary additives. However, as with any dietary supplement, you should consult your doctor beforehand.
Krill oil: What are its side effects?
Krill oil is considered a safe dietary supplement and no serious side effects are known to date.
However, you should still be careful if you have a known hypersensitivity to crustaceans, seafood or fish. This applies not only to krill oil, but to omega-3 fatty acids in general.
An increased dosage of krill oil can also lead to prolonged bleeding times if you are taking anticoagulants or blood thinners, for example.
Conclusion: Healthy food from the eternal ice
Krill oil is a source of high-quality omega-3 fatty acids. The small shrimp from the Antarctic Sea have a high DHA and EPA content, both of which are essential fatty acids for humans. However, there are also opinions, such as those from Greenpeace, that speak out against the catching of krill to produce the oil.
Krill oil shows promising signs in the supportive treatment of inflammation, arthritis and joint pain or PMS. There are also virtually no known side effects if the recommended dosage is adhered to.
However, you should always talk to your doctor before making krill oil a regular part of your diet.
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