Phosphoboost Krill Oil
Also known as: Krill oil, Phosphoboost Krill Oil, Euphausia superba oil, Marine omega-3 fatty acid supplement, Phospholipid-bound omega-3 source, Krill Oil
Overview
Krill oil is a marine omega-3 fatty acid supplement extracted from Antarctic krill (*Euphausia superba*), small crustaceans abundant in the Southern Ocean. Unlike traditional fish oil, the omega-3 fatty acids (EPA and DHA) in krill oil are primarily bound to phospholipids, which may enhance their bioavailability and absorption in the body. Additionally, krill oil naturally contains astaxanthin, a potent antioxidant that contributes to its stability and potential health benefits. It is primarily used for supporting cardiovascular health, improving lipid profiles by reducing 'bad' cholesterol and triglycerides, and increasing 'good' cholesterol. Research on krill oil is maturing, with several randomized controlled trials and meta-analyses supporting its lipid-modifying effects, indicating moderate-quality evidence for these benefits. Its unique composition, including phospholipid-bound omega-3s and astaxanthin, distinguishes it from other omega-3 sources.
Benefits
Krill oil offers several evidence-based benefits, primarily centered around cardiovascular health. High-quality systematic reviews and meta-analyses of randomized controlled trials indicate that krill oil significantly reduces plasma low-density lipoprotein cholesterol (LDL-C) by approximately 15.5 mg/dL and triglycerides by about 14 mg/dL. It also significantly increases high-density lipoprotein cholesterol (HDL-C) by approximately 6.7 mg/dL. These changes collectively suggest an improved lipid profile, which is beneficial for individuals with elevated blood lipids or metabolic syndrome. While less quantified in high-quality trials, krill oil's astaxanthin content provides antioxidant benefits, and its omega-3s contribute to potential anti-inflammatory effects. The observed lipid improvements are statistically significant and clinically meaningful, typically manifesting within 4 to 12 weeks of consistent supplementation. The phospholipid form of omega-3s in krill oil is hypothesized to contribute to its efficacy.
How it works
Krill oil exerts its effects primarily through its omega-3 fatty acids, EPA and DHA, which are largely bound to phospholipids. This phospholipid structure facilitates their integration into cell membranes, where they modulate lipid metabolism and inflammatory pathways. Within the cardiovascular system, these omega-3s influence enzymes involved in lipid synthesis and clearance, leading to reduced triglyceride production and improved cholesterol transport. They also impact inflammatory mediators, contributing to potential anti-inflammatory effects. The phospholipid-bound EPA/DHA in krill oil is believed to have higher bioavailability compared to the triglyceride-bound forms found in fish oil, allowing for more efficient absorption and utilization by the body's cells and tissues.
Side effects
Krill oil is generally well tolerated and considered safe in clinical trials. The most common side effects are mild gastrointestinal symptoms, such as nausea, indigestion, or diarrhea, which are typically transient and can often be mitigated by taking the supplement with food. Rare allergic reactions are possible, particularly in individuals with known allergies to shellfish or krill, due to its marine origin. Krill oil may have a mild blood-thinning effect due to its omega-3 content, and therefore, caution is advised for individuals taking anticoagulant medications (blood thinners) as it could potentially increase the risk of bleeding. It is contraindicated in individuals with a known allergy to shellfish or krill. Data on its safety in pregnant or breastfeeding women is limited, so caution and medical consultation are recommended for these populations.
Dosage
The recommended dosage for krill oil typically ranges from 1 to 3 grams per day, standardized for its omega-3 content (EPA and DHA). Studies demonstrating lipid-modifying effects often use doses between 500 mg to 1 gram of krill oil daily. To optimize absorption and minimize potential gastrointestinal discomfort, it is generally recommended to take krill oil with meals, as the presence of dietary fat can enhance the absorption of its fat-soluble components. The phospholipid form of omega-3s in krill oil is believed to enhance its absorption compared to triglyceride forms found in fish oil. While doses up to 3 grams per day are generally considered safe, higher doses should only be taken under medical supervision. There are no specific cofactors required for its efficacy, but taking it with a fat-containing meal is beneficial for absorption.
FAQs
Is Phosphoboost Krill Oil more effective than fish oil?
Evidence from network meta-analyses suggests krill oil may offer similar or slightly better lipid-lowering effects than fish oil, particularly for LDL-C and triglycerides. However, the differences are often small and not consistently significant across all studies.
How soon can I expect to see effects from krill oil?
Improvements in lipid profiles, such as reductions in LDL-C and triglycerides and increases in HDL-C, are typically observed within 4 to 12 weeks of consistent krill oil supplementation.
Is krill oil safe for long-term use?
Krill oil is generally considered safe for long-term use based on available clinical data. However, large-scale, very long-term studies are still limited, and ongoing medical supervision is advisable for prolonged use.
Does krill oil cause a fishy aftertaste?
Krill oil is less likely to cause a fishy aftertaste compared to traditional fish oil. This is attributed to its phospholipid-bound omega-3s and the presence of natural antioxidants like astaxanthin, which help prevent oxidation.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/28371906/ – This systematic review and meta-analysis of 7 randomized controlled trials (662 participants) found that krill oil significantly reduced LDL-C by 15.52 mg/dL, triglycerides by 14.03 mg/dL, and increased HDL-C by 6.65 mg/dL. It provides high-quality evidence for krill oil's lipid-modifying effects in individuals with dyslipidemia or metabolic risk factors.
- https://academic.oup.com/nutritionreviews/article/75/5/361/3078064?login=false – This article is a review discussing the findings of the meta-analysis by Ursoniu et al. (2017), highlighting the significant reductions in LDL-C and triglycerides, and increases in HDL-C observed with krill oil supplementation. It emphasizes the potential benefits of krill oil for cardiovascular health.
- https://academic.oup.com/nutritionreviews/article-pdf/78/9/699/33565323/nuz102.pdf – This network meta-analysis compared the lipid-lowering effects of krill oil versus fish oil across multiple randomized controlled trials. It concluded that krill oil showed similar or slightly better effects on lipid parameters than fish oil, although direct superiority was not consistently demonstrated across all outcomes, suggesting comparable efficacy with potential minor advantages.
