Krill oil is obtained from small, shrimp-like marine animals called krill. Due to omega-3 fatty acids and antioxidant astaxanthin, krill oil is proposed to hold various health benefits. One of the benefits rapidly gaining popularity is its potential ability to provide hydration and elasticity to the skin. However, what exactly is krill oil, and does it live up to its glowing acclaimed benefits of skin hydration and elasticity?
What is krill oil?
Krill oil is obtained from tiny shrimp-like crustaceans found in all oceans. They are like the power snacks of the ocean at the bottom of the sea life food chain. Like fish, krill eat a diet rich in omega-3 fatty acids, making them a natural source of bioactive compounds like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Krill oil can also contain other bioactive compounds like phospholipids and astaxanthin.
How krill oil differs from fish oil
Krill oil has a similar combination of fatty acids as fish oil. While the fatty acids in fish are mainly attached to triglycerides, in krill oil, 65% of the fatty acids are attached to phospholipids. Because of this, the omega-3 fatty acids in krill oil are believed to have higher bioavailability. However, current studies have not reported a statistically significant difference.
Another difference between krill oil and fish oil is the level of toxins, such as mercury. Krill typically accumulate lower toxin levels as they are at the lower end of the ocean’s food chain (compared to fish like salmon or shark), meaning they do not eat enough other animals to build up high levels of mercury.
This difference may also reflected in dietary supplements containing these oils. A 2020 study of the amounts of mercury in five different krill oil capsules reported low mercury levels of <025 µg/kg while a 2003 study of mercury in five fish oil brands ranged from <6.52 to 13.04 µg/kg. Although these are low levels of mercury, the mercury levels in fish oil are higher than in krill oil.
However, it is important to keep in mind that contaminant levels in sourced fish and krill oils can vary, and many high-quality supplements undergo purification processes to remove contaminants.
Potential skin benefits of krill oil
Consuming omega-3 fatty acids has been associated with various potential health benefits, such as helping reduce the risk of cardiovascular disease. However, the potential benefits of krill oil are believed to go beyond this; it has been praised and is gaining popularity for its skin benefits.
Improves skin hydration
The oil from these aquatic animals could provide hydrating benefits to the skin. A randomized, placebo-controlled trial showed that krill oil supplements significantly reduced transepidermal water loss in healthy adults and increased hydration and elasticity compared to a placebo. These positive changes were attributed to improvements in their omega-3 levels after krill oil supplementation.
As mentioned above, krill oil may also contain astaxanthin. This bioactive compound has been shown to maintain wrinkle parameters and skin moisture when compared to a placebo (those taking the placebo experienced significantly worsened wrinkle parameters and skin moisture content).
Enhances skin elasticity
In addition to decreased skin moisture and hydration, another manifestation of skin aging is reduced skin elasticity. The fact that krill oil improves skin hydration, which can boost skin elasticity, makes it a potentially useful anti-aging supplement.
Krill oil has been reported to reduce wrinkles by boosting the production of collagen in the skin of hairless mice. This oil is also reported to resist skin aging.
Has antioxidant properties
In obese mice, krill oil has been shown to improve antioxidant activity to indirectly improve obesity. However, let's relate krill oil’s antioxidant properties to skincare.
The astaxanthin in krill oil is a type of carotenoid (a colorful pigment that gives some sea animals, like salmon, shrimp, and krill, their pink and red colors). Astaxanthin is known for having strong antioxidant activity, up to ten times more than other carotenoids.
An experiment consisting of treating normal human cells with astaxanthin for 24 hours before exposure to UVB light showed that astaxanthin significantly reduced the harmful effects of UVB on human skin cells and reduced oxidative stress.
Reduces inflammation
Reports suggest that krill oil has anti-inflammatory properties due to its omega-3 content. Inflammation is a crucial stage in the wound healing process. An animal study demonstrated that omega-3 promoted wound healing and reduced the wound area. Additionally, a randomized controlled trial found that omega-3 supplementation can reduce inflammation in healthy young adults.
As mentioned above, krill oil contains DHA. A clinical trial of 53 individuals with atopic eczema showed that oral treatment with DHA reduces the levels of anti-CD40, which is linked to anti-inflammation. Krill oil is also rich in polyunsaturated fatty acids. Clinical trials have shown that these fatty acids can significantly improve inflammatory skin conditions like acne and psoriasis.
Other health benefits of krill oil
As mentioned above, krill oil is a rich source of omega-3 fatty acids. Beyond the ability of these acids to improve overall skin health, omega-3 fatty acids also have various health benefits:
- May support heart health. The American Heart Association recommends omega-3 fatty acids for reducing triglycerides in patients with high triglycerides — a relatively common condition in the United States. A review concluded that omega-3 fatty acids may help lower blood pressure in hypertensive and normotensive individuals.
- May enhance cognitive function. The intake of omega-3 fatty acids increases memory, cognitive well-being, and blood flow in the brain. A 2010 study of 485 healthy participants concluded that a supplement of DHA helps enhance memory performance and improve cognitive health as we age.
- Potential joint health benefits. A study revealed that using omega-3 fatty acid supplements for 3–4 months reduced the intensity of joint pain and the number of painful, tender joints. This makes omega-3 an attractive supplementary treatment for joint pain associated with arthritis and inflammatory bowel disease.
How to use krill oil for skin health
To properly reap the skincare and overall health benefits of krill oil (particularly its omega-3 contents), it is important to know how to properly use it.
Recommended dosage
The krill oil capsule should be swallowed whole if taken as a capsule. According to the National Institute of Health, the adequate intakes for omega-3 as an alpha-linolenic acid according to age group are as follows:
- Age 14–50: 1.6 g for males, 1.1 g for females, 1.4 g during pregnancy, 1.3 g during lactation
- Age 51+: 1.6 g for males and 1.1 g for females
Best time to take krill oil
Krill oil is best taken with food. It has been reported that omega-3 is better absorbed into the body when taken with a high-fat meal. You could also consider taking it at the start of your meal to help prevent any potential gastric-related issues.
Krill oil can be taken in the morning or evening, depending on your personal preference.
Are there any side effects?
Krill oil may cause mild side effects such as nausea, stomach pain, vomiting, fatigue, constipation, and diarrhea. If you have an allergy to fish, shrimp, or any other type of seafood, it is best to avoid krill oil.
If you experience any allergic reactions, like hives or difficulty breathing, seek immediate medical help.
Choosing a high-quality krill oil supplement
When choosing a high-quality krill oil supplement, consider the following important factors to make sure you are getting pure and effective krill oil.
- Pure Antarctic krill oil. Always ensure that the krill oil supplement clearly states that it contains 100% pure Antarctic krill oil. The Antarctic region is renowned for sustainable harvesting and low pollutant contamination.
- No fillers or artificial additives. Always verify that the krill oil supplement is free from unnecessary fillers, synthetic additives, artificial preservatives, or colors. The ingredient list on the supplement should be clear and simple, containing only 100% krill oil.
- Packaging quality. Make sure the krill oil supplement comes in dark, airtight packaging or gel capsules to protect it from constant light and air — exposure to these factors can degrade the quality of the krill oil supplement.
- Sustainability certification. Always look for certifications from certified fishing bodies like the Marine Stewardship Council (MSC) on any krill oil supplement. This ensures that the krill has been responsibly harvested and ethically sourced.
As we have seen, krill oil supplements have many skin and health benefits. These benefits are mainly associated with the abundance of omega-3 fatty acids in krill oil. Beyond its skincare benefits (e.g., improved skin hydration and elasticity and reduced inflammation), krill oil also has the potential to support heart health, enhance cognitive function, and improve joint health. Always consult with a healthcare professional if you are considering starting on krill oil supplements.
FAQ
Can krill oil help with acne?
Krill oil is widely reported to have anti-inflammatory properties. It has been shown to reduce inflammation in healthy adults, and clinical trials have shown that the omega-3 fatty acids in krill oil may improve inflammatory skin conditions like acne. However, research is still emerging.
How long does it take to see results for skin hydration?
The time it will take to see the skin-hydrating benefits of krill oil will vary depending on your skin type. A study showed that krill oil increased skin hydration for 12 weeks. However, more research is necessary.
Can krill oil be combined with other skincare supplements?
The skin-benefiting properties of the omega-3 fatty acids and astaxanthin in krill oil could complement other skincare ingredients to improve overall skin health. However, caution should be taken to ensure the supplements are combined with care to prevent nutrient overload.
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Krill oil is rich in omega-3 fatty acids and other bioactive compounds, such as phospholipids and astaxanthin. These compounds give krill oil its skincare and health enhancement properties.
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Krill oil improves skin hydration, enhances skin elasticity, and reduces inflammation. These properties make it potentially useful for skin conditions like acne and psoriasis.
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Beyond its skincare benefits, krill oil has also been reported to support heart health, enhance cognitive function, and boost joint health.
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When choosing high-quality krill oil, always look out for pure Antarctic krill oil, no fillers or artificial additives, dark and air-tight packaging, and sustainability certification from certified fishing bodies.
9 resources
- Nutrients. Omega-3 phospholipids from krill oil enhance intestinal fatty acid oxidation more effectively than omega-3 triacylglycerols in high-fat diet-fed obese mice.
- Lipids. Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers.
- Hospital Pharmacy. Krill oil for cardiovascular risk prevention: is it for real?
- Journal of Cosmetic Dermatology. Krill oil supplementation improves transepidermal water loss, hydration and elasticity of the skin in healthy adults: results from two randomized, double-blind, placebo-controlled, dose-finding pilot studies.
- Journal of Clinical Biochemistry and Nutrition. Protective effects of astaxanthin on skin deterioration.
- Marine Drugs. Krill oil's protective benefits against ultraviolet B-induced skin photoaging in hairless mice and in vitro experiments.
- Frontiers in Nutrition. Krill oil: nutraceutical potential in skin health and disease.
- British Journal of Dermatology. Docosahexaenoic acid (DHA) supplementation in atopic eczema: a randomized, double-blind, controlled trial.
- Circulation. Omega-3 fatty acids for the management of hypertriglyceridemia: a science advisory from the American Heart Association.
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