Supplement
Krill Oil
Fatty acid · Krill oil, lipid extract from Antarctic krill (Euphausia superba)
Krill oil supplies the omega-3 fatty acids EPA and DHA mainly as phospholipids, fish oil as triglycerides. Whether krill oil is better absorbed as a result is shown inconsistently by the studies. On blood lipids it works like fish oil per gram of omega-3; in one large study it did not improve knee pain in osteoarthritis.
What krill oil is
Krill oil is obtained from Antarctic krill, small crustaceans of the species Euphausia superba. It contains EPA and DHA, the same fatty acids as fish oil, but bound predominantly in phospholipids rather than in triglycerides. In the EU, the lipid extract from krill is authorized as a novel food.
In the BK-Score, human evidence stands at 6 out of 10 points. This axis rates the state of knowledge, not the substance. What has been studied for omega-3 in general is on the page on omega-3 (EPA/DHA); this page is about what krill oil can do beyond that.
How it works
Krill oil works via the same fatty acids as fish oil: EPA and DHA are incorporated into blood lipids and into the membranes of red blood cells, measurable as the omega-3 index. This is well supported in humans. In 102 older people, the omega-3 index rose by 61 percent compared with placebo after 6 months with 4 g of krill oil daily (Alkhedhairi 2022).
The phospholipid form is said to improve absorption. In a double-blind study from 2026, EPA and DHA in plasma rose about 1.5 times more with krill oil than with fish oil at the same amount of omega-3 (Loukil 2026). In Vosskötter 2023, by contrast, the omega-3 index rose equally with krill oil, fish oil and calanus oil at around 250 to 290 mg of EPA and DHA daily. For blood lipids, what counts in the end is the amount of omega-3, not the form (Kim 2020).
What is well supported
- Omega-3 reaches the body. EPA, DHA and the omega-3 index rise reliably with krill oil, in one study more than with fish oil.
- Triglycerides fall. In a network meta-analysis of 64 randomized trials, triglycerides with krill oil were 23.26 mg/dl lower than with control; in people with greatly elevated levels, a krill oil preparation lowered them by 10.9 percentage points more than placebo.
- More muscle strength in older people in one study. After 6 months with 4 g daily, knee extension strength, grip strength and muscle thickness increased compared with placebo.
- One authorized EU claim. For EPA and DHA, the claim “EPA and DHA contribute to the normal function of the heart” is authorized; according to the regulation, the effect is obtained with 250 mg of EPA and DHA daily. The claim applies to the fatty acids, not specifically to krill oil.
What the studies show
Absorption: Loukil 2026, Vosskötter 2023 and Pham 2024
Loukil 2026 gave 72 healthy people 1.1 g of omega-3 daily from krill oil or fish oil for 12 weeks, double-blind. With krill oil, EPA and DHA in plasma rose about 1.5 times more. Vosskötter 2023 compared low amounts of around 250 mg of EPA and DHA from krill oil, fish oil and calanus oil in 62 healthy people over 12 weeks; the omega-3 index rose equally in all three groups, by around one percentage point. The network meta-analysis by Pham 2024 of 26 studies sees an advantage for krill oil mainly at amounts below 2,000 mg.
Blood lipids: Kim 2020 and Mozaffarian 2022
Kim 2020 compared 64 randomized trials on krill oil and fish oil in a network meta-analysis. Krill oil lowered triglycerides compared with control, but there was no significant difference between krill oil and fish oil for any blood lipid value. One gram of omega-3 lowered triglycerides by a median of around 9 mg/dl, regardless of the source. Mozaffarian 2022 pooled two phase 3 trials with 520 patients with triglycerides of 500 to 1,500 mg/dl: 4 g of a krill oil preparation lowered triglycerides by 26.0 percent after 12 weeks, placebo by 15.1 percent; LDL and HDL did not change significantly.
Knee osteoarthritis: Laslett 2024
In a multicenter, double-blind trial in Australia, 262 people with knee osteoarthritis, marked knee pain and joint effusion received 2 g of krill oil or placebo for 24 weeks. Pain fell equally in both groups (−19.9 versus −20.2 points on a scale of 0 to 100); the primary endpoint was missed. Side effects were similarly frequent in both groups.
Muscle in older age: Alkhedhairi 2022
102 healthy, little-trained people over 65 took 4 g of krill oil or placebo for 6 months; 94 completed the study. Knee extension strength rose by 9.3 percent, grip strength by 10.9 percent and muscle thickness by 3.5 percent compared with placebo. Physical performance tests, overall muscle mass and quality of life did not change. Replication by another research group is pending.
Where the data stop
- Superiority over fish oil. For blood lipids there is no difference per gram of omega-3; for the omega-3 index, the head-to-head studies contradict each other.
- Joint pain. The largest study on knee osteoarthritis found no difference from placebo.
- Cardiovascular events. There are no studies on heart attack or stroke for krill oil.
- Practical performance in older age. Strength and muscle thickness rose; physical performance tests and quality of life stayed the same.
Status, approval and legal
The lipid extract from Antarctic krill is authorized in the Union list of novel foods (Implementing Regulation (EU) 2017/2470). In food supplements, at most 3,000 mg of EPA and DHA per day from krill oil are permitted, 450 mg for pregnant and breastfeeding women. The designation “lipid extract from the crustacean Antarctic krill (Euphausia superba)” is mandatory.
For EPA and DHA, the claim “EPA and DHA contribute to the normal function of the heart” is authorized under Regulation 432/2012, combined with the note that the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
Safety
In the controlled studies of up to 6 months, side effects with krill oil were about as frequent as with placebo; in the study in people with greatly elevated triglycerides, the preparation was well tolerated. In the BK-Score, safety stands at 6 out of 10 points; this axis measures how well safety has been studied, not how safe the substance is.
Krill is a crustacean, and the EU authorization requires this note in the designation; krill oil is unsuitable for people with a crustacean allergy. With anticoagulants and before surgery, the same caution applies as with fish oil, as described on the page on omega-3. This text is information and does not replace medical advice.
BK-Score Supported, with caveats
| Human evidence | 6 | |
|---|---|---|
| Mechanism | 7 | |
| Safety data | 6 | |
| Hype gap | 5 | |
| Track record of use | 6 |
Evidence 6, because several randomized trials with krill oil itself are available, whose results diverge depending on the endpoint: triglycerides fell (Mozaffarian 2022, 520 patients), strength and muscle thickness rose in older people (Alkhedhairi 2022, 102 participants), knee pain in osteoarthritis remained unchanged (Laslett 2024, 262 participants); cardiovascular events have not been studied for krill oil. Mechanism 7, because the incorporation of EPA and DHA into blood and red blood cells has been measured in humans, but the advantage of the phospholipid form is inconsistent: a 1.5-fold greater rise in Loukil 2026, the same omega-3 index in Vosskötter 2023. Safety 6, because controlled data over up to 6 months and an EU authorization as a novel food with maximum amounts and crustacean labeling are available. Hype 5, because krill oil is marketed as a superior alternative to fish oil, while blood lipids show no difference per gram of omega-3 (Kim 2020) and the absorption advantage does not appear in all studies. Use 6, because it has been sold in the EU for years as an authorized novel food. Direction mixed: positive findings on triglycerides and muscle strength alongside a large negative study on knee osteoarthritis.
The score rates the state of knowledge, not the substance. “Safety data 9” means well studied – not harmless. “Track record of use 9” means used long and widely – that is not proof of efficacy.
Subjective assessment by Biohacking Kompakt based on published scoring rules – not a scientific rating and not a medical recommendation. Rules and all ratings (German)
Frequently asked questions about krill oil
Is krill oil better than fish oil?
Not for blood lipids: a network meta-analysis of 64 studies found no difference per gram of omega-3. On absorption, the studies contradict each other: in one, EPA and DHA rose 1.5 times more with krill oil; in another, the omega-3 index rose equally.
Is omega-3 from krill oil better absorbed?
The evidence on this is inconsistent. Loukil 2026 found an approximately 1.5-fold greater rise in plasma at the same amount of omega-3; Vosskötter 2023 found no difference in the omega-3 index at low amounts. A network meta-analysis sees an advantage mainly at amounts below 2,000 mg.
Does krill oil help with joint pain?
In the largest study, with 262 people with knee osteoarthritis, 2 g of krill oil daily over 24 weeks did not improve knee pain more than placebo. The authors therefore see no basis for krill oil against knee pain in this group.
Does krill oil lower triglycerides?
Yes, to a similar extent as fish oil at the same amount of omega-3. In people with greatly elevated triglycerides, a krill oil preparation lowered them by 10.9 percentage points more than placebo after 12 weeks; LDL and HDL did not change significantly.
Is krill oil authorized in the EU?
Yes, the lipid extract from Antarctic krill is authorized as a novel food. In food supplements, at most 3,000 mg of EPA and DHA per day are permitted, 450 mg for pregnant and breastfeeding women; the designation must refer to the crustacean.
Who should avoid krill oil?
People with a crustacean allergy, because krill is a crustacean. With anticoagulants and before surgery, the same caution applies as with fish oil. This information does not replace medical advice.
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Sources
- Loukil I et al., Am J Clin Nutr 2026 – double-blind study, 72 healthy people, krill oil versus fish oil over 12 weeks
- Vosskötter F et al., Lipids 2023 – randomized study, calanus oil, fish oil and krill oil, omega-3 index after 12 weeks
- Pham TP et al., Food Chem X 2024 – network meta-analysis on the absorption of omega-3 from fish oil and krill oil
- Kim MG et al., Nutr Rev 2020 – network meta-analysis, blood lipids with krill oil and fish oil, 64 studies
- Mozaffarian D et al., JAMA Netw Open 2022 – two phase 3 trials, 520 patients with greatly elevated triglycerides
- Laslett LL et al., JAMA 2024 – double-blind trial, 262 people with knee osteoarthritis, 24 weeks
- Alkhedhairi SA et al., Clin Nutr 2022 – double-blind study, 102 people over 65, muscle strength and muscle thickness
- Implementing Regulation (EU) 2017/2470 – Union list of novel foods, lipid extract from Antarctic krill
- Regulation (EU) No 432/2012 – list of permitted health claims made on foods
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Information only, not medical advice and not a usage or dosage recommendation. Prescription-only and unapproved substances belong in the hands of a physician. Last updated: 2026-10-05.