“Krill oil can be used as an alternative to fish oil and has some compelling benefits,” adds Sarah Kamely, RDN, who helps clients with an integrative approach in Miami.
1. It May Support Heart Health
“If deemed appropriate on an individual-client basis, I would feel comfortable recommending krill oil as a supplement for its heart-health benefits,” says Kamely.
2. It Provides Antioxidants
Astaxanthin, in particular, may offer unique benefits. “This carotenoid has been shown to help fight off the negative effects of free radicals on both our brain and nervous system,” says Amy Kimberlain, RDN, CDCES, a Miami-based spokesperson for the Academy of Nutrition and Dietetics.
3. It Might Promote Gut Health
Krill oil may also support the health of the intestinal barrier, a layer of cells that protects the interior of the intestine from the outside environment, says Kamely. It also may improve the diversity of the gut microbiome, the tiny organisms that live in your gut, she says.
Early research suggests that krill oil may dampen inflammatory proteins and promote bacteria-killing immune system cells. This may lead to greater microbial diversity in your intestines, a sign of gut health — but more research is needed.
Still, krill oil may be a worthwhile addition to your routine if you have gut inflammation or IBD, Kamely says. It also might be worthwhile, she says, if you have increased intestinal permeability: leaky gut, or the theory that the intestines can allow toxins from the digestive tract into the bloodstream. Just be sure to talk with your doctor before you use krill oil to help manage gut issues.
4. It May Ease Arthritis and Joint Pain
Thanks to their ability to lower inflammation, the omega-3s in krill oil may reduce joint pain in people with inflammatory joint conditions like arthritis, says Kimberlain.
In one study of adults with mild-to-moderate knee osteoarthritis (a wear-and-tear condition that affects the knee joint), those who took 4 grams (g) of krill oil daily for six months saw greater improvements in knee pain, stiffness, and physical function than those who took a placebo.
5. It May Provide PMS Pain Relief
In general, the omega-3s in krill oil have anti-inflammatory properties that may help ease pain, including menstrual pain.
An older study found that women who take krill oil used fewer pain relievers for premenstrual syndrome (PMS)-related pain compared with those who take fish oil. But this research is more than 20 years old and included only 70 participants. Newer studies with more people are needed to understand if and how krill oil may help manage PMS.
Still, Kamely says that taking pain-relieving medications — specifically nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) or naproxen (Aleve) — too often can harm your gut lining. So, krill oil may be a safer alternative, especially if PMS symptoms are particularly painful, she says.
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