Supplements›Omega-3s & fatty acids

Krill oil vs fish oil: which one should you take?

Krill oil is an omega-3 with small, stomach-friendly softgels. But each softgel has only 1/4 to 1/5 the omega-3 (EPA+DHA) of regular fish oil, and costs 2–4 times as much. Claims that it absorbs better are mixed across studies. So if you have a clear goal, regular fish oil comes first. Krill oil is a good alternative if you have a sensitive stomach or trouble with big pills.

Who it’s for

People with a sensitive stomach or trouble swallowing large pills, and people taking it for general wellness

Daily dose

Enough to get at least 200 mg EPA+DHA and at least 400 mg phospholipids a day

When

After meals (it's a fat like any omega-3, so take it with food)

Best form

Products that name the ingredient supplier, such as Aker (Superba) or Neptune. Avoid if you have a shellfish allergy

What is krill oil?

Krill oil comes from krill, tiny shrimp-like creatures that live in the Antarctic Ocean. Like fish oil, it contains omega-3s (EPA and DHA).

The difference is that its omega-3s are attached to phospholipids (the fats that make up cell membranes — lecithin is a well-known one). That's why it's said to mix well with water and absorb easily. It also contains a little astaxanthin, a red antioxidant pigment.

Krill oil vs regular fish oil at a glance

Krill oilRegular fish oil (rTG)
EPA+DHA per softgelAbout 100–280 mgAbout 800–1,000 mg
AbsorptionSome studies say better, others find no differenceBaseline
Pill size, stomach comfortSmall and easy on the stomachLarge; may cause fishy burps
Astaxanthin0.1–0.3 mg (a tiny fraction of the 4–12 mg used for eye health)None
Cost2–4 times moreBaseline

Some data say it absorbs 2–5 times better, but that hasn't been well confirmed yet. The difference in content is much bigger than any difference in absorption. Even if it absorbed 5 times better, one krill oil softgel would be about the same as one 1,000 mg fish oil softgel.

Bottom line: if you want more omega-3 for your money, regular fish oil wins. Krill oil is the choice for "easy to take long term."

Who krill oil is right for

  • □ Regular fish oil upsets your stomach or gives you fishy burps
  • □ You have trouble swallowing large pills
  • □ You want something to take long term for general wellness, not a specific goal
  • □ You didn't notice much difference with regular fish oil
  • □ You have dry eyes (several studies found krill oil worked better for dry eyes, though others found no difference)
  • □ You're allergic to fish (since krill isn't fish, some people can take it — but not if you're allergic to shellfish)

Some people hope its phospholipids (such as choline) will help memory and brain health, but the evidence is still weak.

Who's better off with regular fish oil

  • People with a specific goal: For goals that need plenty of omega-3, like joints, headaches or heart and blood vessel health, krill oil doesn't contain enough.
  • People watching cost: Getting the same amount of omega-3 costs much more.
  • People hoping to lose weight or belly fat: It contains too little phospholipid to help much.

It's fine to take krill oil and regular fish oil together. The problem is just the cost. If you want phospholipids, lecithin may be more efficient; if you want antioxidants, astaxanthin taken separately with your fish oil may be the better route.

How to choose krill oil: 4 things to check on the label

  1. EPA+DHA content — Even if a krill oil says "1,000 mg," that's the total oil. Check how many mg of that are EPA+DHA. 200 mg or more a day is good.
  2. Phospholipid content — This is the reason to take krill oil. Look for 400 mg or more a day.
  3. Ingredient supplier — Check whether the label names a supplier like Aker (Superba) or Neptune. These suppliers have US safety status (GRAS) and also test for fluoride. Rimfrost and Enzymotec are other major suppliers.
  4. Content for the cost — It costs 3–4 times as much as fish oil, so compare the cost per mg of EPA+DHA and phospholipids.
Don't worry much about astaxanthin content. There's very little of it anyway, so if you want it, it's better to take it separately.

Fluoride and microplastics in krill oil: should you worry?

Fluoride: Krill shells and heads are high in fluoride. But removing the shells and extracting the oil during processing removes more than 95%, so it's not a big worry. Still, it's true that fluoride limits and test results for each product aren't made public, which is a little unsettling. Choose products from well-known suppliers that do testing.

Microplastics: Research shows krill eat microplastics and break them into even smaller pieces. But there's no testing method, regulation or data yet on how much ends up in krill oil or whether it's harmful. It's closer to "we don't know yet" than "definitely dangerous."

There's also an environmental concern: harvesting a lot of krill reduces the food supply in the Antarctic ecosystem.

Krill oil side effects and cautions

  • Shellfish (shrimp, crab) allergy: Don't take it.
  • Low blood pressure, or taking blood thinners: Use the same caution as with regular fish oil.
  • Otherwise, side effects are mild — some stomach upset, headache or indigestion — and it's generally safe.
If you stopped regular fish oil because you bruised easily or bleeding was slow to stop, switching to a lower-dose product like krill oil is one option. If you take blood thinners, talk to your doctor first.

Medications and conditions to watch

  • Check Antiplatelets and anticoagulants (warfarin, aspirin, etc.) — Like fish oil, it may make bleeding harder to stop — talk to your doctor
  • Note Blood pressure medications — If your blood pressure is already low, it may drop further — stop if you feel dizzy

Combinations

Works well with: Omega-3, Lecithin, Astaxanthin

How it appears on the label

Match the names on the Supplement Facts panel with the forms of Krill oil explained on this page.

On the labelWhat it isWhat it means
PhospholipidsPhospholipidsThe form that krill oil's omega-3 is attached to
AstaxanthinAstaxanthinThe red pigment in krill oil

Best Krill oil supplements on Amazon, compared

Bottom line

We checked the labels of 19 popular krill oil products on Amazon: 0 recommended, 17 depend on your needs, 2 not recommended.

  • Best overall — Sports Research Antarctic Omega-3 Krill Oil 1000 mg (Superba2): 196 mg EPA+DHA and 400 mg phospholipids per softgel — meets the krill standard in one (Per serving: 196 mg)
  • Rich in phospholipids — Viva Naturals Antarctic Krill Oil 1250 mg with Astaxanthin (Pack of 6): 255 mg EPA+DHA and 575 mg phospholipids in 2 softgels — among the most phospholipids here (Per serving: 255 mg)
  • Best value — Micro Ingredients Antarctic Krill Oil 1,000 mg per Serving, 300 Softgels: 240 mg EPA+DHA in 2 softgels; 200 mg phospholipids is half the standard (400 mg) (Per serving: 240 mg)
  • More EPA + DHA — MegaRed Advanced 4-in-1 Omega-3 Fish & Krill Oil 500 mg, 80 Softgels: 314 mg EPA+DHA per softgel — more than krill-only products (Per serving: 314 mg)

We checked the labels of popular Amazon products and rated them by the criteria above. Cost per day is relative — compared with other products of the same supplement. Check Amazon for the current price.

Best overallAntarctic Omega-3 Krill Oil 1000 mg (Superba2)Sports Research Rich in phospholipidsAntarctic Krill Oil 1250 mg with Astaxanthin (Pack of 6)Viva Naturals Best valueAntarctic Krill Oil 1,000 mg per Serving, 300 SoftgelsMicro Ingredients More EPA + DHAAdvanced 4-in-1 Omega-3 Fish & Krill Oil 500 mg, 80 SoftgelsMegaRed

Depends on your needs 17

DependsSports Research

Antarctic Omega-3 Krill Oil 1000 mg (Superba2)

Krill oil (phospholipid form), Aker Superba2 · Per serving: 196 mg · Cost per day: average

  • 196 mg EPA+DHA and 400 mg phospholipids per softgel — meets the krill standard in one
  • Aker Superba2 ingredient, IFOS tested
  • For the same EPA+DHA, fish oil is about 7 times cheaper

The best pick if you want krill — fish oil is much cheaper for the same EPA+DHA

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DependsViva Naturals

Antarctic Krill Oil 1250 mg with Astaxanthin (Pack of 6)

Krill oil (phospholipid form), capsule-shaped softgels · Per serving: 255 mg · Cost per day: high

  • 255 mg EPA+DHA and 575 mg phospholipids in 2 softgels — among the most phospholipids here
  • Krill-specific third-party testing (IKOS 5-star) listed
  • Sold as a 6-pack of 60-count bottles, so a big upfront cost
  • For the same EPA+DHA, fish oil is about 8 times cheaper

The best pick if you want krill — fish oil is much cheaper for the same EPA+DHA

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DependsMicro Ingredients

Antarctic Krill Oil 1,000 mg per Serving, 300 Softgels

Krill oil (phospholipid form) · Per serving: 240 mg · Cost per day: low

  • 240 mg EPA+DHA in 2 softgels; 200 mg phospholipids is half the standard (400 mg)
  • 4 softgels gives 400 mg phospholipids — still among the lowest cost for krill
  • Supplier not named; only third-party testing listed
  • For the same EPA+DHA, fish oil is about 2.4 times cheaper

Krill oil on a budget, fine with several softgels

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DependsFuturebiotics

Antarctic Krill Oil 1000 mg with Astaxanthin, 90 Softgels

Krill oil · Per serving: 200 mg · Cost per day: low

  • 200 mg EPA+DHA in 2 softgels; 200 mg phospholipids is half the standard (400 mg)
  • No supplier named; only heavy metal testing listed
  • For the same EPA+DHA, fish oil is about 5 times cheaper

Trying krill oil at an easy price

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DependsBronson

Antarctic Krill Oil 1000 mg, 120 Softgels

Krill oil (label lists EPA and DHA as ethyl esters) · Per serving: 200 mg · Cost per day: average

  • 200 mg EPA+DHA in 2 softgels; 200 mg phospholipids is half the standard
  • Label lists EPA and DHA in ethyl ester (EE) form
  • For the same EPA+DHA, fish oil is about 7 times cheaper

Regular fish oil upsets your stomach

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DependsMegaRed

Ultra Strength / Ultra Concentrate Antarctic Krill Oil 1000 mg, 60 Softgels

Krill oil (phospholipid form) · Per serving: 188 mg · Cost per day: average

  • 188 mg EPA+DHA and 334 mg phospholipids per softgel — just short of the krill standard
  • MSC-certified krill; added flavoring and sorbitol
  • For the same EPA+DHA, fish oil is about 7.5 times cheaper

Wanting a one-softgel krill product

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DependsMegaRed

Extra Strength Antarctic Krill Oil 500 mg, 90 Softgels

Krill oil · Per serving: 94 mg · Cost per day: low

  • 94 mg EPA+DHA per softgel — under half the krill standard (200 mg)
  • 167 mg phospholipids, far below the standard (400 mg)
  • For the same EPA+DHA, fish oil is about 9 times cheaper

A very light dose with one small softgel

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DependsMegaRed

Omega-3 Krill Oil 350 mg, 130 Softgels

Krill oil, Aker Superba2 · Per serving: 74 mg · Cost per day: low

  • 74 mg EPA+DHA per softgel — about a third of the krill standard (200 mg)
  • 130 mg phospholipids; Aker Superba2 ingredient listed
  • For the same EPA+DHA, fish oil is about 7 times cheaper

A very light dose with one small softgel

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DependsMegaRed

Advanced 4-in-1 Omega-3 Fish & Krill Oil 500 mg, 80 Softgels

Fish oil (pollock) + krill blend, EE (ethyl ester), ratio not disclosed · Per serving: 314 mg · Cost per day: average

  • 314 mg EPA+DHA per softgel — more than krill-only products
  • Mixes fish oil and krill without listing the ratio or phospholipid amount
  • Also contains fish (pollock), so check for fish allergies too
  • For the same EPA+DHA, fish oil is about 3.4 times cheaper

Wanting more EPA+DHA than krill alone, in one small softgel

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DependsJocko Fuel

Super Krill Oil 1000 mg, 60 Softgels (30 Servings)

Krill oil · Per serving: 200 mg · Cost per day: high

  • 200 mg EPA+DHA in 2 softgels; 200 mg phospholipids is half the standard
  • No supplier or third-party testing listed
  • About 14 times the cost of fish oil for the same EPA+DHA — pricey even for krill

Already using this brand

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Depends1MD Nutrition

KrillMD Antarctic Krill Oil with Astaxanthin, 60 Softgels

Krill oil (phospholipid form), lemon flavor · Per serving: 294 mg · Cost per day: high

  • Good amounts: 294 mg EPA+DHA and 550 mg phospholipids in 2 softgels
  • No supplier or third-party testing on the label
  • About 16 times the cost of fish oil for the same EPA+DHA — very pricey

Putting krill potency ahead of price

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DependsDr. Mercola

Antarctic Krill Oil 1,000 mg, 60 Capsules (30 Servings)

Krill oil (phospholipid form), fish gelatin capsules · Per serving: 175 mg · Cost per day: high

  • 400 mg phospholipids in 2 softgels, but EPA+DHA is a bit short at 175 mg
  • Capsule is fish (tilapia) gelatin — check for fish allergies too
  • About 17 times the cost of fish oil for the same EPA+DHA — very pricey

Wanting phospholipids, cost isn't a big concern

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DependsNativePath

Antarctic Krill Oil 500 mg, 60 Softgels

Krill oil · Per serving: 50 mg · Cost per day: average

  • 50 mg EPA+DHA per softgel — a quarter of the krill standard (200 mg)
  • 100 mg phospholipids, among the least here
  • Over 30 times the cost of fish oil for the same EPA+DHA

A very light dose with one small softgel

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DependsKirkland Signature

Krill Oil 500 mg, 160 Softgels

Krill oil · Per serving: 90 mg

  • 90 mg EPA+DHA per softgel — under 1/3 of one regular fish oil softgel
  • 1 a day falls short of the krill standard (200 mg EPA+DHA, 400 mg phospholipids)
  • Small softgel, easy to swallow

Regular fish oil upsets your stomach and you want a small softgel

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DependsNatureBell

Antarctic Krill Oil 1,000 mg, 240 Softgels

Krill oil · Per serving: 200 mg · Cost per day: low

  • Per seller: 200 mg EPA+DHA and 200 mg phospholipids in 2 softgels
  • Third-party testing listed; for the same EPA+DHA, fish oil is about 2.6 times cheaper
  • Not confirmed in label database

Krill oil on a budget (check the label yourself)

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DependsDEAL SUPPLEMENT

Antarctic Krill Oil 1,000 mg per Serving, 240 Softgels

Krill oil · Per serving: Per seller: 2 softgels, omega-3s 250 mg (EPA and DHA not listed separately) · Cost per day: low

  • Per seller: 250 mg omega-3s and 200 mg phospholipids in 2 softgels
  • Doesn't say how many mg are EPA and DHA
  • Not confirmed in label database

Krill oil on a budget (check the label yourself)

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DependsKori

Kori Krill Oil Omega-3 1200 mg, 30 Softgels

Krill oil (phospholipid form) · Per serving: 250 mg · Cost per day: high

  • Per seller: 250 mg EPA+DHA per softgel; phospholipid amount not listed
  • Title says 1,200 mg but the description says 400 mg softgels — conflicting info
  • Not confirmed in label database

One krill softgel a day (check the label yourself)

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Not recommended 2

Not recommendedCarlyle

Antarctic Krill Oil 2000 mg, 120 Softgels

Krill oil · Per serving: 2 softgels: krill oil 2,000 mg (EPA and DHA not listed) · Cost per day: low

  • Product page doesn't list EPA+DHA or phospholipid amounts
  • '2,000 mg' is total krill oil weight
  • Not confirmed in label database

People who will check EPA+DHA in the label photo before buying

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Not recommendedHorbaach

Antarctic Krill Oil 2000 mg, 60 Softgels

Krill oil · Per serving: 2 softgels: krill oil 2,000 mg (EPA and DHA not listed) · Cost per day: low

  • Product page doesn't list EPA+DHA or phospholipid amounts
  • '2,000 mg' is total krill oil weight
  • Not confirmed in label database

People who will check EPA+DHA in the label photo before buying

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📊 See real amounts per capsule for every product (table + CSV) →

What about Kirkland Signature Krill oil from Costco? →

Frequently asked questions

Is krill oil better than fish oil?

Its small, stomach-friendly softgels are a plus. But each one has only 1/4 to 1/5 the EPA+DHA, and it costs more. Studies on absorption are mixed, so if you have a specific goal, regular fish oil comes first.

Does krill oil really absorb better?

Some studies say it absorbs better because it's attached to phospholipids, but others found no difference. The difference in content is much bigger than any absorption difference, so absorption alone isn't a strong reason to choose it.

Is the fluoride in krill oil a concern?

Most of it is removed when the shells come off and the oil is extracted, so it's not a big worry. But test results aren't made public, so choose products from suppliers that test for fluoride, like Aker or Neptune.

Can I take krill oil and fish oil together?

Yes, that's fine. But since both are omega-3s, it's not very cost-efficient. If you take blood thinners, talk to your doctor about the combined amount.

Can I take krill oil if I'm allergic to shrimp?

No. Krill are shellfish, so you could have an allergic reaction. If you're only allergic to fish, you may be able to take it, but check with your doctor first.

Does krill oil help with weight loss?

Don't expect much. It doesn't contain enough phospholipids to affect body fat.

Related concerns

High blood pressureEye strain & dry eyesBrain fog & memoryHealthy aging & antioxidants

Last updated 2026-10-12