Krill oil benefits and side effects

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Krill Oil: Benefits and Side Effects

Health Benefits of Krill Oil

Anti-Inflammatory and Cardiovascular Benefits

Krill oil is rich in omega-3 polyunsaturated fatty acids (PUFAs), particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known for their anti-inflammatory properties. Studies have shown that krill oil can help reduce inflammation and may be beneficial in preventing cardiovascular diseases (CVD) 12. The bioavailability of EPA and DHA from krill oil is higher compared to fish oil, which may enhance its effectiveness in reducing inflammatory markers and improving lipid profiles 24.

Neuroprotective Effects

Krill oil has also been found to have neuroprotective effects. A study involving elderly volunteers demonstrated that krill oil supplementation improved cognitive function, as evidenced by enhanced memory and calculation task performance . This is attributed to the high concentration of omega-3 PUFAs in krill oil, which are crucial for brain health.

Alleviation of Oxidative Stress and Iron Overload

Research indicates that krill oil can alleviate oxidative stress and reduce iron accumulation in the liver and spleen. This is particularly beneficial for individuals suffering from iron overload-induced toxicity, as krill oil helps restore the balance between oxidants and antioxidants in the body .

Improvement in Osteoarthritis Symptoms

Krill oil has shown promise in improving symptoms of osteoarthritis. A study found that adults with mild to moderate knee osteoarthritis experienced significant reductions in knee pain, stiffness, and improved physical function after six months of krill oil supplementation . This suggests that krill oil could be a safe and effective alternative to traditional nonsteroidal anti-inflammatory drugs (NSAIDs).

Lipid-Modifying Effects

Krill oil has been associated with significant reductions in serum triglyceride levels without increasing low-density lipoprotein (LDL) cholesterol. This makes it a valuable supplement for individuals with borderline high or high triglyceride levels, as it helps lower a key cardiovascular risk factor 48.

Enhanced Exercise Performance and Immune Function

Supplementation with krill oil has been shown to enhance post-exercise immune function. Specifically, it increases the production of interleukin-2 (IL-2) and natural killer (NK) cell cytotoxic activity, which are important for immune response. However, it does not appear to significantly alter exercise performance .

Side Effects and Safety

General Tolerability

Krill oil is generally well-tolerated with no significant adverse effects reported in most studies. Common side effects are mild and may include gastrointestinal discomfort .

Lipid Profile Concerns

While krill oil effectively lowers triglycerides, its impact on other lipid parameters such as LDL cholesterol and total cholesterol is not significantly different from that of fish oil. Therefore, individuals with specific lipid profile concerns should monitor their levels regularly .

Potential for Allergic Reactions

As krill oil is derived from crustaceans, individuals with shellfish allergies should avoid it to prevent allergic reactions.

Conclusion

Krill oil offers numerous health benefits, including anti-inflammatory effects, cardiovascular protection, neuroprotection, and improvement in osteoarthritis symptoms. It is generally safe and well-tolerated, making it a viable supplement for enhancing overall health. However, individuals should be mindful of potential mild side effects and consult with healthcare providers, especially if they have specific health conditions or allergies.

Sources and full results

Most relevant research papers on this topic

Antarctic Krill (Euphausia superba) Oil: A Comprehensive Review of Chemical Composition, Extraction Technologies, Health Benefits, and Current Applications.

Antarctic krill oil has potential health benefits, including anti-inflammatory effects, cardiovascular disease prevention, women's health, neuroprotection, and anticancer activities, but further research is needed to optimize its production and consumption.

Literature ReviewHighly Cited

2019·

130citations

·Dan Xie et al.

Comparison of bioavailability of krill oil versus fish oil and health effect

Krill oil appears to have higher bioavailability of EPA and DHA than fish oil, but more studies are needed to confirm their beneficial health effects and their potential differences in biological effects.

Systematic ReviewHighly Cited

2015·

75citations

·S. Ulven et al.

Krill oil alleviates oxidative stress, iron accumulation and fibrosis in the liver and spleen of iron-overload rats

Krill oil may be a promising treatment for iron overload-induced toxicity in liver and spleen by reducing oxidative stress, iron accumulation, and fibrosis in iron-overload rats.

RCTAnimal Study

2019·

22citations

·Manar G. Helal et al.

Lipid-modifying effects of krill oil vs fish oil: a network meta-analysis.

Krill oil and fish oil both have lipid-modifying effects, with triglyceride reduction depending on the dose of n-3 fatty acids consumed.

Meta-Analysis

2020·

19citations

·M. Kim et al.

Krill Oil Inhibits Cholesterol Synthesis and Stimulated Cholesterol Excretion in Hypercholesterolemic Rats

Krill oil supplementation reduces LDL-cholesterol levels in hypercholesterolemic rats by stimulating uptake and excretion, while inhibiting cholesterol synthesis.

RCTAnimal Study

2022·

8citations

·O. Kim et al.

Effects of krill oil containing n-3 polyunsaturated fatty acids in phospholipid form on human brain function: a randomized controlled trial in healthy elderly volunteers

Krill oil, rich in n-3 PUFAs incorporated into phosphatidylcholine, improves cognitive function in the elderly more effectively than sardine oil.

RCTVery Rigorous JournalHighly Cited

2013·

101citations

·Chizuru Konagai et al.

Krill oil improved osteoarthritic knee pain in adults with mild to moderate knee osteoarthritis: a 6-month multicenter, randomized, double-blind, placebo-controlled trial

Krill oil is a safe and effective alternative treatment for mild to moderate knee osteoarthritis, improving knee pain, stiffness, and physical function without causing side effects.

RCTVery Rigorous Journal

2022·

7citations

·W. Stonehouse et al.

Krill oil supplementation lowers serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels.

Krill oil supplementation significantly lowers serum triglyceride levels without increasing LDL-C levels in adults with borderline high or high triglyceride levels, potentially reducing cardiovascular risk factors.

RCTLarge Human TrialHighly Cited

2014·

91citations

·K. Berge et al.

The Effect of Krill Oil Supplementation on Exercise Performance and Markers of Immune Function

Krill oil supplementation can increase PBMC IL-2 production and NK cell cytotoxic activity 3 hours post-exercise in both healthy young males and females, but does not modify exercise performance.

RCTRigorous Journal

2015·

34citations

·M. Da Boit et al.

Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women.

Krill oil supplementation increases plasma EPA and DHA levels in overweight and obese individuals without adverse effects on safety parameters or metabolic parameters.

RCTHighly Cited

2009·

182citations

·K. Maki et al.

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