Are Krill Oil’s Health Benefits Real or Hype?

What You’ll Learn

Krill oil has quickly become one of the more talked-about supplements, with advocates claiming it offers superior absorption and built-in antioxidant protection. This article looks at what current research reveals about krill oil’s health benefits, the limitations in some studies, and how it compares to fish oil.

---

While we can meet our optimal ratio of omega-6 to omega-3 fatty acids through Paleo-friendly foods like wild-caught fish, pasture-raised eggs, and grass-fed meats, these options may be pricey or harder to find for some people. Adding an omega-3 supplement, such as krill oil, can be a helpful way to fill the gap in certain populations.

Like fish oil, krill oil delivers heart- and brain-supporting omega-3s, but in a phospholipid form that may enhance absorption. It also contains multiple beneficial nutrients, including astaxanthin, a powerful antioxidant that gives the oil its deep red color. These traits have fueled claims of superior benefits; but does current research support these claims? In this article, we look at what the science says about krill oil and who might benefit from using it to supplement their diet.

What Are the Potential Benefits of Krill Oil?

Krill oil, like fish oil, is a source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3s, nutrients that have science-backed benefits for heart, brain, eye, and prenatal health, says Elana Natker, RD, director of external communications at the Global Organization for EPA and DHA Omega-3s (GOED). She notes: “it’s the fatty acids themselves that are associated with the benefits, not necessarily the original source.”

Some research does suggest krill oil’s phospholipid structure may make these fats easier to absorb though. A 2015 randomized crossover trial published in Lipids in Health and Disease¹ found that krill oil produced a higher rise in blood EPA and DHA than fish oil over 72 hours. More recently, a 2024 meta-analysis² suggests that low-dose krill oil and fish oil emulsions (under 2,000 mg) are effective and may offer a safer alternative to high-dose fish oil, potentially minimizing the risk of adverse effects.

Beyond absorption, a review³ in the International Journal of Molecular Sciences suggests that the astaxanthin in krill oil may help reduce oxidative stress and inflammation because of its unique structure, which allows the molecule to cross the blood-brain barrier.⁴ A 2022 meta-analysis⁵ in Nutrients reported that astaxanthin supplements significantly lowered LDL cholesterol, and a 2025 clinical trial⁶ in Food & Function found that 20 mg per day of astaxanthin over eight weeks improved joint pain, stiffness, and physical function in patients with rheumatoid arthritis. Together, these findings suggest astaxanthin’s antioxidant and anti-inflammatory actions may help protect cardiovascular, joint, and immune health.

Although most krill-oil products contain much less astaxanthin than doses used in clinical trials, even small amounts help stabilize the oil and add to its antioxidant protection. Krill oil also provides trace levels of taurine, an amino acid involved in cardiovascular and mitochondrial function, adding another subtle layer to its nutrient profile.⁷

Who Might Benefit Most from Krill Oil Supplementation?

With a nutrient-dense, whole-food diet such as The Paleo Diet®, you should be able to reach your omega-3 requirements. Since omega-3 supplementation—unlike many other supplements—appears to have no health consequences, it can be a potential way to round out your dietary needs. But, like a healthy diet, consistency is key.

“The science to date has shown that all commercially available omega-3 forms are absorbed,” says Natker. “The priority should be for people to find the source that works best for them (krill, fish, algae oil) and to make it a daily habit.” So whether you get your omega-3s through whole foods or supplements, the real benefits appear to come from consistent intake, not sporadic supplementation.

How to Choose a High-Quality Krill Oil Supplement 

With dozens of omega-3 products on the market, choosing one that’s effective and trustworthy can feel overwhelming. If you do decide to supplement for omega-3s, Natker advises: “Choose supplements the same way you choose your food. Do a little research. Look for a reputable company that cites clinical research and doesn’t make outlandish claims. If it sounds too good to be true, it probably is.” 

RELATED: How to Spot Pseudoscience in Health and Nutrition Claims

To verify quality, Natker recommends checking for third-party certifications such as NSF (National Sanitation Foundation), IFOS (International Fish Oil Standards), IKOS (International Krill Oil Standards), or MSC (Marine Stewardship Council; for sustainability). She adds that companies that are members of GOED, “voluntarily adhere to strict standards of quality and marketing ethics.”

Sustainability also matters, especially for consumers concerned about the environmental footprint of their supplements. According to Laura McDearis, U.S. Program Director for the Marine Stewardship Council, krill fisheries in the Antarctic are “among the most cautiously managed in the world,” operating under strict international oversight and a 1% catch limit of the total krill population each year. 

McDearis adds that consumers seeking responsible options should “look for the MSC Blue Fish label—it means the work’s been done for you,” signaling that the product comes from a certified sustainable source.

The good news is that many mainstream retailers now carry certified krill oil products, making high-quality, responsibly sourced options easier to find.

Source Omega-3s from Whole Foods When You Can

Krill oil provides well-documented health benefits through its omega-3 fatty acids EPA and DHA, which support cardiovascular, brain, and cellular health. Its phospholipid structure and antioxidant compound astaxanthin may give it health and longevity benefits that are helpful when costs come into play, but for Paleo followers, the recommendation remains the same: prioritize whole-food sources of omega-3s first and use supplements strategically to fill the gaps.

RELATED: Simple Ways to Reduce Omega-6s and Increase Omega-3s in Your Diet

References

1. Köhler, A., Sarkkinen, E., Tapola, N., Niskanen, T., Bruheim, I., & Østerud, B. (2015). Bioavailability of fatty acids from krill oil, krill meal and fish oil in healthy subjects – a randomized, single-dose, cross-over trial. Lipids in Health and Disease, 14(19). https://doi.org/10.1186/s12944-015-0015-4 
2. Pham, T.-P.-T., Hoang, T.-V., Cao, P.-T.-N., Le, T.-T.-D., Nguyen, V.-T., Vu, T.-M.-H., Le, T.-H., Pham, H.-T.-X., Tran, T.-T., Mafruhah, O. R., Pham, T.-T.-L., Hsieh, M.-T., & Ha, H.-A. (2024). Comparison of Omega-3 polyunsaturated fatty acids bioavailability in fish oil and krill oil: Network Meta-analyses. Food Chemistry: X, 24, Article 101880. https://doi.org/10.1016/j.fochx.2024.101880 
3. Sarıyer, E. T., Baş, M., & Yüksel, M. (2025). Comparative Analysis of the Antioxidant and Anti-Inflammatory Effects of Krill and Fish Oil. International Journal of Molecular Sciences, 26(15), 7360. https://www.mdpi.com/1422-0067/26/15/7360
4. Medoro, A., Davinelli, S., Milella, L., Willcox, B. J., Allsopp, R. C., Scapagnini, G., & Willcox, D. C. (2023). Dietary astaxanthin: A promising antioxidant and anti-inflammatory agent for brain aging and adult neurogenesis. Marine Drugs, 21(12), 643. https://doi.org/10.3390/md21120643
5. Leung, L. Y.-L., Chan, S. M.-N., Tam, H.-L., & Wong, E. S.-W. (2022). Astaxanthin influence on health outcomes of adults at risk of metabolic syndrome: A systematic review and meta-analysis. Nutrients, 14(10), 2050. https://doi.org/10.3390/nu14102050
6. Grigorian, A., Tabatabaeyan, A., Salesi, M., Feizi, A., Ahmadi, A.-R., & Kafeshani, M. (2025). Astaxanthin supplement improves clinical outcomes, quality of life, and inflammatory factors in patients with rheumatoid arthritis: A randomized clinical trial. Food & Function, 16(14), 5850–5858. https://doi.org/10.1039/D5FO00949A
7. Schaffer, S. W., Ju Jong, C., KC, R., & Azuma, J. (2010). Physiological roles of taurine in heart and muscle. Journal of Biomedical Science, 17(Suppl 1), S2. https://pmc.ncbi.nlm.nih.gov/articles/PMC2994395/