10 Health Benefits of Krill Oil, According to Science (+6 Delicious Recipes)

Fearing the possibility of suddenly getting their life cut short, people are now becoming serious in taking care of the body’s main engine more commonly known as the heart.

Luckily nature gave us Omega-3 Fatty Acids! I know, I know, you’re probably going, “What? Fatty? Isn’t that bad for the body?” Well not this bad boy. Omega-3 Fatty Acids are the last fat you want to cut back from. EPA, DHA, and ALA are the three types of Omega-3 Fatty Acids. (1)

Krill Oil

(Credit: Øystein Paulsen)

These three does your body need these fatty acids to function, but they also give some major health benefits. The most commonly known source of the EPA, and DHA are fish oils. However, you’d have to consume tons of fishes just to have enough of this fatty acids. Worse, fishes can be contaminated by mercury, heavy metals, and other contaminants. (2)

Thankfully, Krill Oils are here to save the day. Not only are Krill Oils cleaner and safer than fish oils, research suggests that Krill Oils can be as much as 48 times more effective than fish oils. (3)

Here are some benefits according to science that can be derived from Krill Oils (with some recipes).

1. Omega-3 Acids in Krill Oil can Protect your Cardiovascular System from Diseases

Let’s start with one of the best ones first! Krill oil can protect your heart from diseases such as stroke, heart attack, high blood pressure and many more. It does this with krill oils’ trusty ally, the Omega-3 Fatty Acid.

Krill oil contains omega-3 fatty acids that are known to lower Low-Density Lipoproteins or bad cholesterol levels but increase High-Density Lipoproteins or good cholesterol levels in our body. (4)

Research shows that 500 mg of krill oil taken in by an individual daily achieved improved levels of HDL Levels in the body. Krill oil can deliver up to 6 times the effect of fish oil of the same dosage. This can be considered as ground breaking because it would be both cheaper and more effective for people to avail of krill oils than fish oils.(5)

High-Density Lipoproteins are considered as the “good cholesterol” because as it goes through our bloodstream, HDL’s found in krill oils remove harmful excess cholesterol brought about by Low Density Lipoproteins. Krill oils make sure that the presence of LDL’s does not exceed that of the HDL’s. (6)

Key Takeaway: Krill oils, with the help of its Omega-3, can significantly decrease the chances of you contracting heart-related diseases.

2. Krill Oils Act as a Powerful Anti-Inflammatory

Inflammation occurs when our white blood cells try to protect our body from the effect of foreign substances, virus, or bacteria. The release causes the blood flow in the area of infection or injury to increase resulting to redness and warmth. (7)

Inflammation can be caused by a lot of things, it may be caused by bronchitis, sore throats, the flu, sinusitis and many more. Most of the time it is a way of the body to fight of infection, thus it is beneficial to the body. However, there are also times where the body over reacts and causes inflammation even when it is unnecessary.

Dozens of researches have shown that consuming doses of krill oil immediately reduces inflammation within a few hours. More interesting is that most improvements occur within the first seven days of taking in krill oils. (8)

Further studies clearly indicate consuming 300mg of krill oil every day not only significantly reduce inflammation but also reduce the symptoms of arthritis within a very short period of treatment. It is believed that the main culprit for this magnificent effect of the krill oil is due to the presence of high levels and easily absorbed Omega-3 fatty acids in krill oils. (9)

Key Takeaway: Anti-inflammatory substances in krill oil can help you protect your body from the dangers of autoimmune syndromes.

3. Krill Oil helps Infants Develop their Nervous System During Pregnancy

Scientific studies are still being conducted about pregnancies. Incredibly, almost every day there are still new discoveries that help mothers and babies have better chances of pregnancy. One of the best one yet is how, recently, it was found out that Omega-3 can significantly increase that chances of a successful pregnancy. (10)

The central nervous system of unborn children, including the eyes and the brain, benefit heavily on the Omega-3 fatty acids ingested by the mother during pregnancy. This is mostly because of the Docosahexaenoic acid or more commonly heard as DHA in Omega-3 found in krill oils.

With krill oils’ high content of Omega-3 Fatty Acids, the mother can absorb more of this miracle substance than eating fish or consuming fish oil supplements. DHA supports the development of the eyes, central nervous system, and brain of babies even after birth. (11)

Every mother should be drinking krill oil, not just for themselves, but also for their unborn children.

Key Takeaway: Babies and mothers can both benefit when the mother drinks krill oil because of the high DHA levels in krill oil.

4. Krill Oils Helps Eases the Effects of Premenstrual Syndrome or PMS on Women.

The most hated thing women experience every month are the symptoms of Premenstrual Syndrome or PMS. Luckily the benefits of krill oil are so extensive that it can even help women experiencing this.

Premenstrual Syndrome or PMS consists of both physical and emotional symptoms that happen 7 to 14 days before a woman experiences her period. Symptoms among women can vary greatly, however, some common symptoms would be getting tired easily, bloated feeling, tender chests, increased acne, or mood changes. (12)

A recent study has concluded that, because of krill oil’s unique combination of nutrients and omega-3, krill oil can reduce the 10 of the psychological and physical symptoms of PMS by an average of 44%.

The research was done on 29 women who all suffer from forgetfulness, breast tenderness, anxiety, mood swings, insomnia, fatigue, acnes, food cravings headaches, and bloating. The study found out that the subjects experienced up to 80% improvement within 90 days from dinking krill oil every day. (13)

Diamonds can pack their bags and go home, krill oils are now every woman’s best friend!

Key Takeaway: Krill Oil will ease the symptoms experienced by women during the early onset of their period.

5. Krill Oil is Incredibly More Purer Than Fish Oil

Fish oil is often gathered from fishes in salty bodies of water such as the ocean or the sea. Due to this, fish oils are prone to contamination by dangerous particles or chemicals such as heavy metals, mercury or Polychlorinated biphenyls. (PCBs)

PCBs are industrial chemicals that were banned in 1979. This was because they were known to cause terrible health issues such as cancer, diseases of the endocrine, nervous, and immune system. Sadly, PCBs are still present in the environment. (14)

They exist mostly in seas and oceans where they are then consumed by sea creatures mostly fishes. These fishes are sometimes then harvested to be turned to food for human consumption, or fish oils. Thus, the contaminants are transferred from this animals to us humans.

Krill, on the other hand, are immune from the same contamination that fishes are exposed to. The position of krill on the food chain allows it to only consume phytoplankton and algae that are free from such contaminants. (15)

Krill oil is mostly harvested from Antarctica, this makes krill oils’ purity from contaminants even higher. When consuming krill oil, unlike fish oil, you can assure that what you are absorbing are Omega-3 and other nutrients, and not contaminants that could harm you even further.

Key Takeaway: Due to the position of the krill in the food chain, they are free from contaminants that other sea creatures such as fishes consume.

6. Consuming Krill Oil instead of Fish Oil helps save the Environment

The main source of fish oil in the market are tunas, herrings, salmons, mackerels, and sardines. Among all these tunas are manufacturer’s favorite due to their higher content of Omega-3 are herrings and sardines.

Sadly, according to environmental researches suggest that both herring and sardine populations have dropped by 90% in recent year. This was due to lack of conservation efforts from both public and private sectors. It is then multiplied by the overfishing done by some large-scale fisheries. (16)

Krill population, on the other hand, is at the present weighing at about 500 million metric tons around the world. All harvesting and consumption of this little critters have hardly scratch one percent of their overall population. (17)

By switching to krill oil, we reduce the amount of fish that has to be harvested from the ocean and seas. Switching to krill oil will help sardines, tunas, and herrings regain their population before over fishing was started by humans.

The massive population of krill in the entire world is what makes it a more sustainable source of omega-3 and other nutrients than hunting fishes for their oil. In the end, it is Mother Earth that benefits when we switch from fish oils to krill oils.

Key Takeaway: Shifting from fish oil to krill oil help endangered fishes such as tunas, and mackerels to increase their population due to the decreased demand.

7. Krill Oil Can Help Combat Depression

Depression is one of the most common yet most serious mental diseases present. It affects a person way of thinking, feeling, and handling daily activities. It often disables a person to go about daily tasks that were once common and simple to him or her.

Some of its symptoms would be persistent anxiety, feelings of pessimism, lack of energy, and suicidal thoughts. It could happen at any age and to anyone if they experience something traumatic or the biological compositions change. (18)

Depression is, more often than not, more than just a though or a feeling a person has. Most of the time it has something to do with the chemical compositions of a person’s brain. That is why it can be treated with a combination of both therapy and pharmaceutical drugs.

Krill oil contains eicosapentaenoic acid, docosahexaenoic acid (DHA) and astaxanthin. All of which, according to research, facilitate a person’s learning processes and provide antidepressant effects. These can be found in the krill oil’s omega-3 fatty acids. (19)

The University of Montreal in Canada has done researches on eicosapentaenoic acid and concluded that ingesting such shows positive effects on people with depression. While on the other hand, lack of DHA in the body can result in Schizophrenia, depression, and memory loss. Both of which can be provided by simply drinking krill oils. (20)

Key Takeaway: Symptoms of depression are shown to be decreased in people that take krill oil as part of their daily diet.

8. Krill Oil will Make your Memory more Powerful

For people that are getting older or students that want to ace their exams, brain memory is one of the most important commodities that we cannot buy from the market. It is such a fearful idea that one day you might end up forgetting all those that are important to us or worse our families.

Recent researches reveal that consumptions of Omega-3 fatty acids help reverse the effects of old age in the brain. Neuroprotection occurs in the central nervous system when oxidative elements are present. Ingesting enough amounts of DHA works to signal molecules that provide the necessary components needed to prevent memory loss in old people. (21)

EPA and DHA from krill oils are 10-15 times easier for the body to absorb compared to other sources. This means that the body get up to 10-15 times more benefits compared to getting it from other animals or fishes. (22)

With krill oil’s easily absorbed omega-3 fatty acids, you can assure that you get enough DHA to protect, improve, and maintain your precious memories. By drinking Krill Oil, you no longer have to worry about forgetting the time you got married, when your child was born, or the first time you saw them graduate from school.

Key Takeaway: The DHA in Krill Oil help our brains work and regenerate faster, thus helping improve a person’s memory and brain function.

9. You Can Lose Weight by Drinking Krill Oil

Getting ready for an event? Or just looking out for your health? Everyone needs to take care of their health, not just for them but also for their families and loved ones. Avoiding gaining to much weight is one of the most important and first things doctors recommend us to do.

Obesity and being overweight can cause tons of problems such as stroke, low quality of life, diabetes, cancer, or worse, death! That is why, with proper diet and exercise, drinking krill oil would not just help you lose weight it would most definitely help extend and improve your life.

Krill oil can help you regulate the cholesterol that your body absorbs. This is, once again, because of its every trustworthy Omega-3. Krill oil gives the body enough high density lipoproteins. These HDL’s clean the body’s excess cholesterol and fats to help flush them out of the body. (23)

Studies have shown that krill oil can reduce fat tissues in the heart by up to forty two percent while fish oil can only remove up to two percent. Krill oil also was able to reduce fat tissues in the liver by sixty percent, wherein fish oil was only able to achieve thirty eight percent. (24)

Key Takeaway: Krill oil can provide the body with High Density Lipoproteins that are in charge of taking away excess cholesterol in the body which in turn help us lose weight.

10. Krill oil Facilitates Healthy Liver Function

Alongside a healthy diet, drinking krill oil has shown potential in regulating genes in the liver, affect the body’s production of fat, glucose, and cholesterol metabolism.

A research publication named “Frontiers in Nutrigenomics stated that down-regulation of components in the liver involved in the production of glucose, lipid and cholesterol synthesis can be seen in the biochemical effects of krill oil in the body.

Krill researchers Aker Biomarine and LifeGen Technologies, a Wisconsin located company, also found out that similar effects cannot be seen in fish oils. This was something surprising due to the fact that some fish oils are advertised saying that they could provide the same benefits. (25)

Omega-3’s ability to reduce the fat tissues surrounding the liver helps the body produce a healthier amount of insulin, which would help people with diabetes in their family background prevent the same contracting the same disease.

Krill oil also has antioxidant properties that help the body flush out toxins that may overwhelm the liver. The multiple ways Krill oil can take care of the liver assure that someone with a healthy diet, exercise, and daily dosage of krill oil no longer have to worry about a weak and damaged liver. (26)

Key Takeaway: Krill Oil has enough Omega-3 to even reduce fat from the liver, thus helping it function better. It also has antioxidants that help the liver flush out toxins in the body.

6 Ways to Cook Krill

Krill oil can be really bland, although it is still way more appetizing than drinking fish oil, only a few people would be willing to directly drink it if it is not in capsule or other means that would avoid contact with the taste buds.

Fish oils are known to give an awful aftertaste, luckily krill can be prepared in more ways than one to avoid having to go through the same torture you have to go through with fish oils. You can receive the same nutrients when drinking krill oil by eating cooked krill.

Not only is cooked krill nutritious, it is a flavorful way to receive your daily dose of Omega-3 and other vitamins. Krill based foods are now the trendiest health diet in the market! Here are some easy and exciting ways you could prepare krill at home:

1. Krill Meat Avocado Salad

This simple recipe is perfect for everyone that loves to eat salad, and fruits. The sweetness of the avocado dances with the krill garnish to produce a delectable and savory taste!


One (1) pc of Avocado

Two Hundred (200) grams of delicious krill meat

Two (2) Tablespoons of Mayonnaise

Two (2) Tablespoon of White Wine (dry)

Quarter (1/4) cup of Onion Chives

Two (2) Tablespoons of Grape Juice (preferably white)

Two (2) pcs. Of Tomatoes

Half (1/2) Teaspoon of Curry

Lemon and Salad Greens


  1. Slice the Avocado in two, then remove the seed inside.

  2. Spray some lemon juice on the avocados to prevent the fruit from oxidizing.

  3. Slice the tomatoes and onions into your preferred size.

  4. Combine the krill meat with the sliced tomatoes and onions.

  5. Mix the sour cream, grape juice, white wine, salt, curry and mayonnaise to create a sauce for the salad.

  6. Combine the krill, sliced onion and tomatoes, and the sauce we made.

  7. Mix all ingredients gently and place the final product in the avocado slices.

  8. Serve the avocado salad mix on top of lettuce leaves then add a few drops of lemons to taste.

  9. Enjoy!

2. Dried Krill Fritters

This delicious recipe is easy to prepare food and can serve as a snack or may be served along with rice. Anyone can prepare it at home and at the comfort of their own kitchens!


One (1) cup of all-purpose flour

Half (1/2) cup of water

One-third (1/3) tablespoon of iodized salt

Half (1/2) cup of chopped onion chives

One (1) pc of medium sized egg

Half (1/2) cup of grated singkamas

Three-fourths (3/4) cup of dried krill


  1. With the use of a strainer, rinse the dried krill under a running water for at least 30 seconds. Make sure to clean the krill thoroughly.

  2. Combine the egg with the half cup of water. Combine the salt and flour evenly then mix the flour and egg mixture together. Mix well until the mixture has combined.

  3. Mix in the remaining ingredients. (ie. Rinsed krill, chopped onion chives and grated singkamas).

  4. Prepare some oil to be used to deep fry the batter prepared early on.

  5. Pour in half a teaspoon of the batter at a time. Fry until the fritter is golden brown. Repeat until no more batter is remaining.

  6. Serve alongside with your choice of dip such as vinegar or chili sauce.

  7. Enjoy you magnificent creation with friends and families!

3. Steamed Egg Krill Dish

Best for cold nights or hungry days, this dish is sure to bring back that home sweet home feeling!


Three (3) pcs. of medium sized eggs

Three (3) tablespoon of dried krill

Quarter (1/4) teaspoon of salt

Quarter (1/4) teaspoon of pepper

Three Hundred (300) milliliters of Water

One (1) teaspoon of oil

Half (1/2) teaspoon of sesame seed oil


  1. Break and pour all three eggs in a bowl, then add the salt and pepper. Beat the eggs until the egg, salt and pepper are full mixed. Put the mixture aside and let the eggs water down.

  2. On your steamer, pour enough water to fill the base by about 10 mm lower than the rack where you will cook the soup. Place on a stove and boil.

  3. Thoroughly rinse the krill for about 30 seconds in running water.

  4. Use the sesame oil to oil up the steaming dish that you would use.

  5. Combine the set aside egg mixture with the newly rinsed krill. Combine the mixture gently without crushing the krill.

  6. Pour the mixture into a greased steaming dish.

  7. Cover it with a lid and let the mixture cook for about fifteen (15) minutes or until done. Only use medium flame to avoid burning the soup.

  8. Add more salt to the dish if necessary

  9. Enjoy your dish with a piece of garlic bread!

4. Salad with Cucumbers and Meat Krill

This dish is sure to make you feel light as it helps you cleanse your body from toxins, extra fats and cholesterol. Enjoy the nutrition that you can get from this tasteful dish!


Two hundred (200) grams of krill meat

Two hundred (200) grams of canned corn

One hundred (100) grams of pickles

Three (3) pcs. of medium sized eggs

Greens for garnishing such as parsley



  1. Boil the three eggs for about 15 minutes in medium heat. Let them cool for a few minutes under cool water.

  2. Chop the pickles and parsley into small pieces. Do not over chop or else they may become too small.

  3. Cut the eggs into small pieces then combine it with the chopped parsley and pickles.

  4. Add in the krill meat and canned corn with the eggs, pickles and parsley. Gently mix to avoid crushing the krill.

  5. Add in the mayonnaise then mix it gently once again. Slowly add some more krill until you are satisfied.

  6. Place the final product in a bowl or platter and garnish with some more parsley leaves. Add some salt if the taste seems too bland for you.

  7. Enjoy your hard work!

5. Thailand Krill Paste

This multipurpose paste is perfect for all occasions and all dishes. You would be able to experience the healing power of krill oil with every dish you use this paste on.


Fifty (50) grams of fresh krill

Forty Five (45) pieces of Thailand bird’s eye chilies

One (1) whole piece of garlic head

Three (3) pieces of shallots

Twenty (20) pieces of Pea Eggplants also known as turkey berries

Half (1/2) a tablespoon of Palm Sugar

Four (4) Tablespoons of lime juice


  1. First is, you’d have to prepare your own krill paste. To do this, first rinse the fresh krill using running water.

  2. Then place 50 grams of the fresh krill into a mortar and pestle.

  3. Grind the fresh krill until all its skin are crushed and won’t be felt when the paste is used.

  4. Then shape the grounded krill into the shape of burger patties then grill them using a charcoal stove.

  5. Grill the patties for up to a minute. Occasionally flip the patties to avoid burning one side. Make sure not to overcook the krill, just singe both side of the patties.

  6. Carefully peel both the shallots and garlic then leave them aside.

  7. Remove the stalks or stems of the chilies

  8. Place the garlic, shallots, and 30 pieces of the chilies back into the mortar and pestle. Grind them for about a minute then add back the grilled krill.

  9. Grind the mixture until the mixture has been fully liquefied and smooth. This will probably take you about fifteen (15) or so minutes to do.

  10. Chop the remaining fifteen chilies into small pieces, then mix this with the grounded krill paste and pea eggplants then grind for one more minute.

6. Ukoy or Filipino Krill Cakes

This native dish coming from the Philippines is a favorite among the locals. It’s easy to eat form makes it perfect as snacks or for children to bring to school.


One (1) piece of beaten large egg

One (1) cup of cornstarch

Half (½) cup flour

One (1) cup water

One (1) teaspoon of fish sauce

One (1) teaspoon of salt

Half (½) teaspoon of pepper

One and a Half (1 1/2) teaspoons of annatto powder

One (1) pound fresh mung bean sprouts

Two (2) peeled and shredded large carrots

Four (4) pieces of peeled and thinly sliced shallots

Half (½) pound of krill


  1. Combine the egg, flour, cornstarch, water, salt, pepper, and fish sauce. Combine the ingredient with a spoon or whisk until they become smooth. Color the mixture with the use of the annatto powder until it becomes light red in color.

  2. Add the mung bean sprouts, shallots and carrots and stir gently to combine.

  3. Deep fry the batter over a large skillet. Pour about 2-3 tablespoons of mixture at a time then add some krill on top of the Krill cakes as much as you want.

  4. Cook the batter for 4 to 5 minutes or until it has turned golden brown and crispy. All cook small amount at a time to avoid the Krill cakes from sticking to each other

  5. Remove the Krill cake from the heat then drain the oil from it using a wire rack or tissue paper.

  6. Krill cakes can be enjoyed best if served alongside vinegar! Enjoy!

Wrapping It Up

Krill oil is one of Mother Nature’s best gifts to the human race. It provide us with so many benefits for every part of the body, such as our heart, liver, skin and eyes. It does all these with the help of one of its most important component which is the Omega-3 fatty acids.

Krill oil is set to replace Fish oil when it comes to being the most popularity source of Omega-3. This is because krill oil can provide us with as much as forty six times more Omega-3 than its counterpart fish oils.

Being that krill oil is hard to prepare as a dish, you can still get the benefits of krill oil by cooking krill itself. Eating food made out of krill can still provide you as many nutrients as krill oil on its pure form.

With all set and done, let us celebrate Mother Nature’s kindness with a toast of and to krill oil!