Krill Oil vs Triglyceride Fish Oil
How krill oil and triglyceride fish oil differ in potency, absorption, tolerance, and cost.
This page contains affiliate links. Titrate earns a small commission when you purchase through them, at no cost to you. This does not affect our recommendations.
Side by Side
| Krill Oil (Phospholipid) | Natural Triglyceride Fish Oil | |
|---|---|---|
| Absorption | High | High |
| How it is absorbed | A large share of EPA and DHA is bound to phospholipids, which are emulsifiers and absorb without heavy dependence on dietary fat. | EPA and DHA on a glycerol backbone, the form found in fish. Pancreatic lipase releases free fatty acids and monoglycerides for micellar absorption. |
| Typical dose | 1-3 g krill oil daily (typically 150-400 mg EPA+DHA) | 250-1,000 mg EPA+DHA daily for general use |
| Common uses | people who get fishy burps from fish oil | general cardiovascular nutrition, low fish intake |
| Side effects | Less aftertaste than fish oil. Avoid with shellfish allergy. | Fishy aftertaste, burping, loose stools at high doses. |
| Cost | High | Low |
| Also called | krill oil, phospholipid omega-3 | TG fish oil, natural TG |
| Labels in index | 5 | 31 |
When to Choose Krill Oil (Phospholipid)
Choose krill oil when fish oil aftertaste is a deal-breaker and the dose needed is small. Delivers far less EPA+DHA per capsule than concentrated fish oil, so cost per gram of EPA+DHA is high.
Krill Oil (Phospholipid)
Krill oil absorbs well, but the dose per capsule is small and the cost per milligram of EPA plus DHA is high.
What to look for: Total EPA plus DHA in mg. Ignore krill oil weight and astaxanthin content when comparing.
Find on iHerb Affiliate linkWhen to Choose Natural Triglyceride Fish Oil
Choose triglyceride fish oil when you need a modest dose and want the native form at low cost. Unconcentrated oil typically holds about 30% EPA+DHA, so doses above 1 g EPA+DHA need many capsules.
Natural Triglyceride Fish Oil
Choose triglyceride fish oil when you need a modest dose and want the native form at low cost.
What to look for: Natural Triglyceride Fish Oil named on the Supplement Facts panel, with the amount per serving stated.
Find on iHerb Affiliate linkProducts on Titrate
In Titrate's index of NIH label data, 5 labels in the Fish Oil and Omega-3 category list krill oil and 31 list triglyceride fish oil.
Supplement Search loads one category at a time. Choose the Fish Oil and Omega-3 tab, then type a form such as "triglyceride" under Must contain, or a form to avoid under Must not contain.
Related
References
NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals.
Harris WS, von Schacky C. The Omega-3 Index: a new risk factor for death from coronary heart disease? Prev Med. 2004;39(1):212-220.
Dyerberg J, et al. Bioavailability of marine n-3 fatty acid formulations. Prostaglandins Leukot Essent Fatty Acids. 2010;83(3):137-141.
Neubronner J, et al. Enhanced increase of omega-3 index in response to long-term n-3 fatty acid supplementation from triacylglycerides versus ethyl esters. Eur J Clin Nutr. 2011;65(2):247-254.
Albert BB, et al. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA. Sci Rep. 2015;5:7928.
Bhatt DL, et al. Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. N Engl J Med. 2019;380(1):11-22.
Manson JE, et al. Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer. N Engl J Med. 2019;380(1):23-32.
Nicholls SJ, et al. Effect of High-Dose Omega-3 Fatty Acids vs Corn Oil on Major Adverse Cardiovascular Events in Patients at High Cardiovascular Risk: The STRENGTH Randomized Clinical Trial. JAMA. 2020;324(22):2268-2280.
Gencer B, et al. Effect of Long-Term Marine omega-3 Fatty Acids Supplementation on the Risk of Atrial Fibrillation in Randomized Controlled Trials of Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. Circulation. 2021;144(25):1981-1990.