Krill Oil Dosage
Krill Oil Dosage
Thinking about trying krill oil but not sure where to start? The omega-3 fatty acids in krill oil are beneficial for your body in numerous ways. In fact, krill oil is one of the best methods to supplement your daily omega-3 intake because it is believed that the essential fatty acids in krill oil may be absorbed by your body more easily than those from fish oil.1 Additionally, krill oil provides the added benefits of astaxanthin.
When considering how much krill oil to take, it’s essential to understand the nutrients within krill oil supplements that deliver most of the benefits, as these are the nutrients you should monitor. The benefits of krill oil stem from several primary nutrients: the omega-3 fatty acids Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), the carotenoid astaxanthin, and phospholipids.
Eicosapentaenoic Acid (EPA)
EPA is an essential fatty acid that may support the health of your brain, heart, mood, and vision.2
Docosahexaenoic Acid (DHA)
DHA is crucial for the healthy development and function of the brain and is reported to have benefits similar to EPA, related to heart health, mood, and behavioral support.3
Astaxanthin
Astaxanthin may provide antioxidant support for the eyes,4 skin5 and liver6, helping to protect against free radical damage and UVA exposure.5 It may also help support healthy joints7 and healthy blood lipid levels.8
Phospholipids
Krill oil also contains naturally occurring phospholipids, including phosphatidylcholine, which may support brain health and enhance the absorption of EPA and DHA.9
How Much Krill Oil Should I Take?
Deciding how much krill oil to take can be somewhat unclear compared to other nutrients. There are no specific intake guidelines from the Department of Agriculture (USDA), the Food and Drug Administration (FDA), or the National Institutes of Health (NIH) for krill oil. However, the NIH does state that “consuming EPA and DHA directly from foods and dietary supplements is the only practical way to increase levels of these fatty acids in the body.”10
The FDA recommends keeping your total daily intake of EPA and DHA below 3 grams, with no more than 2 grams per day coming from dietary supplements.10 Nevertheless, some clinical trials have exceeded these levels.10
How Much Krill Oil Should You Take Per Day?
The potential health benefits of omega-3 fatty acids, particularly EPA and DHA, have been the subject of extensive scientific research involving food and supplemental sources for decades.10 Dietary supplements used in these studies have included krill oil, fish oil, and nonspecific supplements containing EPA and DHA.
We have summarized some details of studies and clinical trials that did not exceed the FDA’s recommended maximum intakes, along with the daily amounts used in those studies.
How Much Omega-3 Per Day & Omega-3 Benefits
- Heart Health
Supplementation with 1 gram per day of omega-3 fatty acids containing 850-882 mg of EPA and DHA for 3.5 years supported healthy blood lipid levels.10 Furthermore, early research on astaxanthin (an antioxidant carotenoid found in krill oil) suggests it may also help support healthy blood lipids.9 - Cognitive Health
Dietary intake high in omega-3s is associated with cognitive health. A 2016 study linked an incremental increase of DHA by 100 mg per day with a 14 - 37% decreased risk of certain cognitive concerns.10 Additionally, a small trial involving supplements with 1,290 mg DHA and 450 mg EPA daily for 12 months suggested potential memory support.10 - Vision Support
Observational studies involving individuals who consume large amounts of fatty fish (rich in omega-3 fatty acids) or take omega-3 supplements indicate that omega-3s may support healthy vision. One study involving 2,275 individuals aged 65 and older who ate fatty fish at least once per week showed a 53% lower occurrence of vision health concerns.10 For reference, both farmed and wild caught salmon, one of the richest food sources of omega-3 fatty acids, contains between 1.22 - 1.24 grams of DHA and 0.35-0.59 grams of EPA per 3 oz. serving.10 - Joint Health
Studies suggest omega-3 fatty acids may help protect joints.10 However, some studies on joint health have used higher amounts of EPA and DHA than the FDA’s recommended maximum.10 If you use krill oil for joint health, ensure you stay under 2 grams of combined EPA and DHA per day unless your doctor advises otherwise. - Mood Support
While conclusive evidence linking omega-3 fatty acids with mood support has not been published, several studies have associated mood concerns with low levels of omega-3 fatty acids.11 Therefore, ensuring adequate intake of omega-3 fatty acids may be beneficial for individuals with mood concerns.
Should You Take Krill Oil in the Morning or at Night?
There is no conclusive research specifying the optimal time of day to take krill oil supplements. Some people prefer taking krill oil in the morning to benefit from the healthy omega-3 fatty acids throughout the day. However, since essential fatty acids accumulate in your system over time, the timing is less crucial than ensuring daily consumption. If morning intake helps you remember to take krill oil regularly, that is advantageous. However, since some supplements can upset an empty stomach, it is advisable to consume a healthy meal before taking your supplements.
The Best Krill Oil Dosage for You
Everyone is unique, and the optimal krill oil dosage for you depends on several factors, including your age, health, and any prescription or over-the-counter medications you may be taking.12 If you are on medications that affect your blood platelets or clotting, consult your doctor before taking krill oil supplements. Moreover, you should avoid taking krill oil within two hours of consuming weight loss medications that influence fat absorption.12
Most krill oil supplements are available in dosages ranging from 500 mg to 1 gram per capsule. Here are a few of our most popular krill oil supplements:
BubbForest 100% Pure Krill Oil - Each 500-mg capsule contains 60 mg of EPA and 27.5 mg of DHA, plus 40 mcg of astaxanthin from Superba2™ krill oil, which offers high-quality bioavailability and is produced using a patented technology that reduces impurities for an odor-free, exceptional quality krill oil.
Maximum Strength Krill Oil - Superba2™ krill oil is also the key ingredient in our maximum strength formula, which contains 120 mg of EPA and 55 mg of DHA, along with 80 mcg of astaxanthin in each 1 gram softgel.
Krill Oil & Astaxanthin - This supplement provides 60 mg of EPA and 27.5 mg of DHA from Superba2™ krill oil in each softgel, plus an additional 4 mg of astaxanthin, which is 50 times more astaxanthin than our maximum strength krill oil supplement offers.
Krill Oil & Curcumin - This formula delivers 60 mg of EPA, 27.5 mg of DHA, and 40 mcg of astaxanthin from Superba2™ krill oil, along with 300 mg of curcumin for enhanced heart and joint support.
RIMFROST Krill Oil with Pure Coconut Oil - This stomach-friendly krill oil formulation includes a boost of pure coconut oil. It contains 500 mg of krill oil and 75 mcg of astaxanthin, along with 50 IU of vitamin A and 400 mcg of coconut oil.
If you enjoyed this post, you may also like reading Krill Oil vs Fish Oil: Which Has More Benefits?
For more on supplements for total-body health, see Game-Changer Nutrition and Supplements for Optimal Health.
About Amy Sunderman, MS, RD
Amy is a registered dietitian, nutritionist, and author with over 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Sources
1. The Health Benefits of Krill Oil vs. Fish Oil. University of Washington. Read source
2. The Importance of Marine Omega-3s. Nutrients. Read source
3. Health Benefits of Docosahexaenoic Acid (DHA). National Library of Medicine. Read source
4. Astaxanthin. Examine. Read source
5. Cosmetic Benefits of Astaxanthin on Human Subjects. National Library of Medicine. Read source7
6. Astaxanthin as a Potential Protector of Liver Function. Journal of Clinical Medicine Research. Read source
7. FlexPro MD: a Mixture of Krill Oil, Astaxanthin, and Hyaluronic Acid. Journal of Medicinal Food. Read source
8. Positive Effects of Astaxanthin. Springer Link. Read source
9. Incorporation of EPA and DHA into Plasma. National Library of Medicine. Read source
10. Omega-3 Fatty Acids. National Institutes of Health. Read source
11. Omega-3 Fatty Acids and Mood Disorders. The American Journal of Psychiatry. Read source
12. Krill Oil Overview, Uses, Side Effects. WebMD. Read source
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