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Krill oil

Cardiovascular · Inflammation · Joints

Tier 2 — Promising

What it is

Delivers EPA and DHA in phospholipid form, which some studies suggest absorbs better than the triglyceride form in standard fish oil. Also contains astaxanthin, a potent antioxidant. A 2024 review of 14 trials found krill oil significantly reduces triglycerides, LDL cholesterol, and inflammation markers. Fewer fishy burps than regular fish oil. More expensive per gram of omega-3 than standard fish oil with similar overall benefits.

Efficacy

3/5

Safety

4/5

Research

3/5

Onset

3/5

Cost

2/5

Drug-int.

4/5

Dose

1,000–3,000 mg/day krill oil (providing 250–500 mg EPA+DHA); phospholipid-bound form

Time of day & tips

Take with a meal containing fat for best absorption. Causes fewer fishy burps than fish oil — morning or evening with food works well. Avoid with blood thinners.

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