When to take Krill Oil | PlanYourVitamins.com

What is krill oil good for?

Short answer: Krill oil has potential benefits for cardiovascular health, joint health, inflammation, anxiety, premenstrual syndrome and mental health.

Krill oil is the oil that is extracted from a specific species of krill, Euphausia superba, which lives around the Antarctic.

Differences with fish oil

Krill oil is much like fish oil, in the sense that it is a rich source of omega-3 fatty acids, however some studies have found that the omega-3 fatty acids that are found in krill oil are actually easier to absorb than those found in fish oil, due to the way in which the acids themselves are packaged.

Specifically, in fish oil the eicosapentaenoic and docosahexaenoic acids (commonly referred to as simply EPAs and DHAs) are bound to triglycerides, while in krill oil they are bound to phospholipids, and these are thought to be more easily absorbed by the human body.

Astaxanthin content

In addition to this, krill oil contains astaxanthin, a reddish pigment that is also found in other aquatic animals, such as salmon and lobster, which is known to have significant anti-inflammatory and antioxidant properties.

Krill oil's anti-inflammatory properties

The omega-3s found in krill oil are known for their benefits in reducing inflammation, and one study showed that taking krill oil significantly reduced pain and increased mobility in people that were suffering from rheumatoid arthritis.

Another study observed similar results in people suffering from osteoarthritis.

Benefits for cardiovascular health

People often take omega-3 supplements to promote cardiovascular health, and it has been proven in several studies that krill oil reduces the risk of heart attacks and strokes. One of the ways it achieves this is by regulating blood pressure and lowering triglyceride levels, both of which are risk factors for heart disease.

Benefits for mental health

Another study has demonstrated a link between increased omega-3 intake and reduced levels of anxiety, and that the higher the level of anxiety the more significant the improvement was when taking omega-3 supplementation.

Benefits for pre-menstrual syndrome

Also, while it is known that taking omega-3 supplements can help reduce the pains and symptoms associated with pre-menstrual syndrome, further research found that women who took krill oil were able to reduce their symptoms, and also their dependency on pain medication, to a much greater extent than women who were taking fish oil.

When should I take krill oil?

Short answer: Krill oil is best taken with a meal, at any time of day, preferably including fatty foods (fish, meat, eggs, dairy, avocado, olive oil, nuts, seeds).

There does not seem to be an optimal time of day for taking krill oil, however its fatty acid content means that it should be taken with a meal, especially one that incorporates dietary fat, in order to maximize absorption.

What does krill oil combine well with?

Short answer: Krill Oil has been shown to work well together with B-complex, choline, evening primrose oil, grape seed extract, magnesium, omega-6, pumpkin seed oil, vanadium, vitamin B6, vitamin B8, vitamin B9, vitamin B12, vitamin C, vitamin D and vitamin E.

Krill oil with vitamin E

One of the main reasons that omega-3 supplements are taken is for their role in reducing inflammation, and research has shown that it becomes even more effective in this regard when paired with vitamin E, a fat-soluble vitamin which is also known to have significant anti-inflammatory properties.

That said, it is advised to not take this combination in excessive amounts, as too much omega-3 can actually reduce the amount of available vitamin E, as well as both types of supplement exhibiting a blood-thinning property that could be undesirable in excess.

Krill oil with vitamin C or vitamin D

Similarly, vitamin C and vitamin D also mix well with omega-3 supplements by exhibiting potent antioxidant and anti-inflammatory effects.

Combining vitamin D with omega-3 supplements in particular has a significant effect in reducing blood markers that are associated with inflammation, as well as regulating insulin levels and increasing levels of good cholesterol.

Krill oil with magnesium

One very popular supplement that is known to combine well with omega-3 is magnesium.

Specifically, omega-3 supplementation helps to lower triglyceride levels, regulate blood pressure, and reduce the buildup of dangerous plaques in the arteries, while magnesium works to dilate blood vessels, enhancing the lowering of blood pressure even further.

This means that people with certain cardiovascular conditions, or people who suffer from high blood pressure, could benefit significantly from taking magnesium together with their omega-3 supplements.

Krill oil with vanadium

A lesser known mineral that has demonstrated benefits when combined with omega-3 fatty acids is vanadium.

Several animal studies have been performed on this combination, revealing positive results in suppressing tumor growth, preventing the spread of cancer cells, protecting DNA, and also inducing cancer cell death in rats that had breast cancer.

Krill oil with B vitamins

Omega-3 fatty acids are also known to combine well with B vitamins, and it has been demonstrated that both omega-3 fatty acids and B vitamins need to be present in sufficient amounts in our body for optimal brain health.

For example, one study involving vitamin B8 (commonly known as inositol), showed a significant reduction in psychiatric symptoms, such as mania or depression, when combined with omega-3 fatty acids, compared to individual supplementation.

It has also been found that a combination of B vitamins and omega-3 fatty acids was able to lower homocysteine blood levels much more effectively than by taking omega-3 supplementation alone. Homocysteine is an amino acid that is a main driver of cardiovascular problems when found in high amounts in the blood.

Krill oil with grape seed extract

Another study that combined omega-3 supplements with grape seed extract showed a significant improvement in insulin levels, and also triglyceride levels, when compared to taking the supplements individually.

Krill oil with choline

Also, interactions between omega-3 fatty acids and choline, when taken together, have been found to improve brain health and eye health to a greater degree than when the supplements are taken separately.

Krill oil with omega-6

Lastly, it is important to remember that omega-3 fatty acids have a counterpart, known as omega-6 fatty acids, and it is important to have a correct balance of both. Studies show that taking supplementation for both types of fatty acid was actually more effective that taking the supplements individually.

Good examples of omega-6 fatty acid supplements are evening primrose oil or pumpkin seed oil, and they are often taken in combination with krill oil or other omega-3 fatty acid supplements in order to maintain this balance.

What should I avoid taking krill oil with?

Short answer: Avoid taking krill oil supplements at the same time as garlic extract or blood thinners.

Avoid with garlic extract

Some omega-3 supplements such as fish oil or krill oil are known to have a blood-thinning effect, so it is advisable to avoid taking them at the same time as other supplements that have similar blood-thinning properties, such as garlic extract.

Avoid with blood-thinning medication

As with fish oil, it is advisable to avoid taking krill oil if you are using blood thinners, or have a bleeding disorder, as this type of supplement can exacerbate bleeding, bruising, and cause problems with clotting.

Krill Oil data sources & further reading

Last updated by Asklepios on 30th January, 2025