Today, even kids know about the benefits of regularly consuming omega-3 fatty acids. These substances play a crucial role in the proper functioning of the cardiovascular system, cognitive functions, and even skin condition. However, it's not always easy to get these valuable acids from our diet alone. What should we eat to meet our daily needs for DHA and EPA? Which supplement should we choose for the best results? What are the differences between fish oils and krill oil, and how does their composition affect absorption? Check out the key information about omega-3 to help you to make an informed choice when selecting supplements.

Omega-3 fatty acids - what's worth knowing about them?

Omega-3s belong to the group of polyunsaturated fatty acids (PUFAs), which are essential for everyday functioning. They must be obtained from the diet or through supplementation because they are not synthesised by the body. The main acids of this type are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

What are the best omega-3 fatty acids? Sources of EPA and DHA include fatty sea fish (such as salmon, herring, mackerel, trout). Omega-3s can also be obtained through supplementation with fish oils or krill oil. The latter option contains omega-3 fatty acids mainly in the form of highly absorbable phospholipids. ^[1,2,3]

Omega-3 fatty acids have a crucial impact on many processes in the body. Docosahexaenoic acid (DHA) along with eicosapentaenoic acid (EPA) contribute to the proper functioning of the cardiovascular system. Meanwhile, DHA supports brain function and good vision.

Krill oil - what are its effects?

Antarctic krill (Euphausia superba) is a small marine crustacean living in the Antarctic Ocean. Krill oil is derived from the species Euphausia superba, which consists of 40% phospholipids, 30% eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), astaxanthin, vitamins A and E, and various fatty acids. Due to the recommendation of a diet rich in fish and seafood by many specialists for maintaining good body condition, interest in krill oil is increasing. Its positive properties are mainly attributed to the content of long-chain polyunsaturated omega-3 fatty acids (n-3 PUFA) and choline. ^[4,5]

Krill oil - due to its components that can positively influence the body's condition - has found application as an alternative to fish oils. It has a high content of fatty acids, including the key omega-3s DHA and EPA essential for cardiovascular health.

The most abundant fatty acids in krill oil are:

• Myristic acid C14:0 (5.0–13.0%)
• Palmitic acid C16:0 (17.0–24.6%)
• Oleopalmitic acid C16:1 (n-7) (2.5–9.0%)
• Vaccenic acid C18:1 (n-7) (4.7–8.1%)
• Oleic acid C18:1 (n-9) (6.0–14.5%)
• Eicosapentaenoic acid C20:5 (n-3) (14.3–28.0%)
• Docosahexaenoic acid C22:6 (n-3) (7.1–15.7%) ^[6]

The most important fatty acids in krill oil are the last two, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are in the form of phospholipids with high bioavailability (phospholipids are well absorbed by the intestine and easily integrated into cell membranes). ^[6]

Krill oil also contains:

• Choline - an essential nutrient supporting liver function and contributing to the proper metabolism of homocysteine and fats. ^[7] Choline is needed in the synthesis of neurotransmitters (acetylcholine) and phospholipids. Phosphatidylcholine (PC), the carrier of choline and the main phospholipid in krill oil, is a fundamental component needed for acetylcholine synthesis, which may impact cognitive function improvement. ^[6]
• Vitamins - α-tocopherol (vitamin E) with strong antioxidant properties (its concentration ranges from 14.74 to 63.0 mg/100 g of oil) and vitamin A, which contributes to regulating immune functions (its content in krill oil ranges from 16.4 to 28.5 mg per 100 g). ^[6]
• Minerals - calcium (1322 mg/100 g), which is essential for bone health, phosphorus (1140 mg/100 g), and magnesium (360 mg/100 g). Selenium and potassium are also present in smaller amounts. ^[6]
• Phospholipids - considered fundamental structures of human cell membranes and "guards" of cells, influencing the regulation of healthy cell membranes. ^[4]
• Astaxanthin - a carotenoid with strong antioxidant properties, responsible for the dark red color of krill oil. ^[6]
• Flavonoids - compounds with antioxidant, antibacterial, immunomodulatory, and protective effects on the cardiovascular system. ^[6]

Krill oil properties:

Support in metabolic disorders

Supplementation with omega-3 fatty acids has been shown to prevent cardiovascular diseases and alleviate the effects of existing conditions. It has also been demonstrated to have the potential to support the body in insulin resistance. The American Heart Association (AHA) recommends a daily intake of at least 1000 mg of omega-3 fatty acids for preventive purposes. 

Promotes weight management

Promising effects on obesity and related disorders have been observed with krill oil use. Studies have also indicated a decrease in total cholesterol, LDL cholesterol, and triglyceride levels, as well as an increase in HDL cholesterol levels, along with a significant reduction in fasting blood glucose levels.
Numerous clinical studies on SUPERBA Boost® krill oil indicate its risk-reducing effects on cardiovascular diseases by:

• Increasing omega-3 fatty acid levels in the blood within 30 days.
• Lowering triglyceride levels.
• Increasing levels of HDL cholesterol in the blood.

It has also been shown that taking krill oil may support liver function and alleviate inflammatory symptoms associated with obesity. This is due to the reduction of fat accumulation (supporting proper metabolism) and the increase in polyunsaturated fatty acids (PUFA) and oxylipins in adipose tissue and the liver.

Improves gut microbiota condition

Studies have shown that supplementing with krill oil contributes to gut microbiota modulation, leading to a decrease in body weight gain and a reduction in obesity and liver index. An increase in Bacteroides and Lactobacilli populations in the intestines has also been observed.

Reduces inflammatory symptoms

Research suggests that krill oil may have a soothing effect on joint inflammation symptoms. It has been shown to reduce pain symptoms by 29%, stiffness by approximately 20%, and improve functionality by about 23%. It has also been demonstrated that krill oil supplementation can increase knee range of motion.

Neuroprotective properties/improves cognitive function

Astaxanthin present in krill oil may contribute to mitochondrial protection. Studies have shown that omega-3 fatty acid supplementation strengthens and improves cognitive functions. Additionally, there are speculations that these acids may support in states of low mood.

Enhances exercise performance

Research suggests that krill oil may reduce exercise-induced injuries caused by free radicals and prevent a decrease in choline levels.

What are the benefits of krill oil supplementation? What influences its high bioavailability?

Omega-3 fatty acids in the form of phospholipids

The bioavailability of omega-3 fatty acids from krill oil is influenced, among other factors, by the fact that they occur in the form of phospholipids. They are hydrophobic, meaning they do not require bile salt digestion. As a result, omega-3 fatty acid molecules more easily pass through the intestinal wall, consequently leading to increased levels of these acids in the body ^{[4, 5]}. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) contribute to the proper functioning of the heart, brain, and maintenance of proper vision. Clinical studies show that Superba Krill may affect heart health by:

• reducing triglyceride levels,
• increasing the omega-3 index,
• reducing LDL cholesterol levels ^[10].

Source of choline

An important feature of krill oil is that it contains choline – an essential nutrient supporting, among other things, the proper functioning of the liver and brain. Low choline intake may be associated with fatigue and muscle dysfunction, as well as impaired cognitive function, and in the longer term, neurological disorders and liver conditions ^[13]. Choline also contributes to the maintenance of proper homocysteine and fat metabolism.

Astaxanthin content

Astaxanthin plays an important role in krill oil, being recognized as the most potent antioxidant in the carotenoid family. It has been found to be 500 times more effective than vitamin E, 4 times stronger than lutein, and 1 time more effective than beta-carotene in terms of antioxidant properties. It has the ability to neutralize free radicals and – as one of the few antioxidants – cross the blood-brain barrier, allowing nutrients to reach many parts of the body. The presence of astaxanthin in krill oil protects omega-3 fatty acids from oxidation at every stage of processing, enhancing its effectiveness ^[4].

Omega-3 fatty acids - supplementation. Super Krill Oil 1180 mg OSAVI

Super Krill Oil 1180 mg is a dietary supplement containing omega-3 fatty acids EPA and DHA in the form of highly bioavailable phospholipids, along with choline to support liver function.

The product is derived from wild Antarctic krill (Euphausia superba) harvested from pristine Antarctic waters using the sustainable Eco-Harvesting® method. In the recommended daily dose of OSAVI supplement (2 soft capsules), you'll find up to 1180 mg of SUPERBA Boost® krill oil, including a minimum of 178 mg EPA and a minimum of 82 mg DHA, as well as a minimum of 660 mg of phospholipids and at least 82.6 mg of choline. Choose a good source of omega-3 fatty acids to improve your overall health.

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[2] DeFilippis A. P. & Sperling L. S. (2006). Understanding omega-3's. American heart journal, 151(3), 564-570. https://doi.org/10.1016/j.ahj.2005.03.051 .x;
[3] Omega-3 Fatty Acids. Fact Sheet for Health Professionals. NIH. National Insitutes of Health. Pobrano 4.01.2024 z https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.  
[4] Sati A. & Bhatt P. (2018). Krill oil: The most powerful omega 3 known on earth. omega, 14, 19. DOI: 10.13040/IJPSR.0975-8232.9(7).2693-99 
[5]Kwante J. M. & Grundmann O. (2015). A brief review of krill oil history, research, and the commercial market. Journal of dietary supplements, 12(1), 23-35. DOI: 10.3109/19390211.2014.902000 
[6] Colletti A. et. al. (2021). Advances in Technologies for Highly Active Omega-3 Fatty Acids from Krill Oil: Clinical Applications. Marine Drugs; 19(6):306. https://doi.org/10.3390/md19060306 
[7] Choline. Fact Sheet for Health Professionals. NIH. National Insitutes of Health. Pobrano 4.01.2024 z https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/ 
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[9] Ramprasath V.R. et al. (2013). Enhanced increase of omega-3 index in healthy individuals with response to 4-week n-3 fatty acid supplementation from krill oil versus fish oil. Lipids Health Dis 12, 178 . https://doi.org/10.1186/1476-511X-12-178 
[10] Berge K. et. al. (2014). Krill oil supplementation lowers serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels. Nutr Res.; 34(2):126-33. doi: 10.1016/j.nutres.2013.12.003. 
[11] Mozaffarian D. et al. Effectiveness of a Novel ω-3 Krill Oil Agent in Patients With Severe Hypertriglyceridemia: A Randomized Clinical Trial. JAMA network open, 5(1), e2141898. https://doi.org/10.1001/jamanetworkopen.2021.41898. 
[12] Cicero A. F. et. al. (2016). Lipid-lowering and anti-inflammatory effects of omega 3 ethyl esters and krill oil: a randomized, cross-over, clinical trial. Archives of medical science : AMS, 12(3), 507–512. https://doi.org/10.5114/aoms.2016.59923 
[13] Mödinger Y. et .al. (2019). Plasma Kinetics of Choline and Choline Metabolites After A Single Dose of SuperbaBoostTM Krill Oil or Choline Bitartrate in Healthy Volunteers. Nutrients, 11(10), 2548. https://doi.org/10.3390/nu11102548 
[14] Gart E. et al. (2021). Krill Oil Treatment Increases Distinct PUFAs and Oxylipins in Adipose Tissue and Liver and Attenuates Obesity-Associated Inflammation via Direct and Indirect Mechanisms. Nutrients.; 13(8):2836. https://doi.org/10.3390/nu13082836.