Krill Assists Maintaining Muscle Health During Weight Loss

Omega-3 fatty acids have been getting a lot of attention in recent years. These long chain fatty acids benefit a range of functions, offering greater health and wellness. From heart health to eye health, healthy fats keep the body running well. Fatty fish, like salmon are an excellent source of these fats and many doctors have started recommending adding seafood into diets or taking fish oil supplements. However, another source of omega-3s is getting attention: krill oil and its benefits for maintaining muscle health during weight loss.

What is Krill Oil?

Krill oil comes from tiny shrimp-like crustaceans called krill, harvested from the Antarctic waters. Like salmon and other fatty fish, krill is an excellent source of omega-3 fatty acids. There are a few differences between the two and a few reasons for choosing to add krill oil to your supplement shelf. It benefits everything from blood pressure to muscle strength.

Krill Oil Benefits

Fewer people may be familiar with krill as a source of omega-3 fatty acids. Yet the tiny crustaceans that populate the icy cold waters of the Antarctic are a sustainable source. “[Krill] stands out for its sustainability and full traceability—krill being one of the world’s most abundant and responsibly managed marine resources,” according to Anca Vislie, Global Brand Director of Superba Krill oil.

Krill oil is more bioavailable

While the long-chain fatty acids in fish oil are mainly in triglyceride or ethyl ester, the DHA and EPA in krill oil is phospholipids, a more bioavailable form. “The phospholipids in krill oil deliver omega-3s and choline directly to cell membranes, supporting overall cellular health,” says Vislie.

Astaxanthin in Krill Oil

Astaxanthin is the carotenoid that gives salmon, lobster, and krill it’s red color. Krill oil has a high concentration of this pigment, offering more of the benefits associated with it. Astaxanthin is a key component in blocking inflammation, improving cholesterol, and lowering blood pressure. Taking krill oil supplements can lower inflammatory markers, like CRP and TNF-a. It also has been shown to have a positive impact on blood pressure. The high concentration of astaxanthin may be a reason for this difference.

Krill Oil for Muscle Growth

While omega-3 fatty acids can help with muscle loss common during the aging process, known as sarcopenia, recent research shows that krill oil is a valuable supplement for muscle health during weight loss, as well. Krill oil is a great source of choline, key for muscle health. “Choline supports muscle contraction, helps facilitate movement, and contributes to improved performance,” according to Vislie. Krill oil has proved to be an excellent way to help prevent muscle loss common in aging and in weight loss.

Krill Oil and Weight Loss

Many people are looking for ways to lose weight as awareness rises over health issues linked to obesity. However, when you lose weight, you usually also lose muscle, as well. Research shows that 25-30 percent of weight loss is fat-free mass. It is a struggle to try to maintain muscle strength while cutting back on calories or using other weight loss methods.

While losing weight can improve health and well-being, muscle loss has a negative effect on health. Muscle loss impairs the immune system, disrupts the metabolism, weakens bones, and increases the risk of falling and injury.

That’s where krill oil comes in, helping maintain muscle mass and strength during weight loss. According to a recent study led by the University of Glasgow’s School of Medicine, Dentistry, and Nursing, taking krill oil while losing weight on an intermittent fasting diet prevented participants from losing muscle compared to those not taking krill oil.

Without adding exercise to the weight loss plan, krill oil supplementation led to less muscle loss and greater strength than those who lost weight without supplementing with krill oil. It’s further confirmation that krill oil can support healthy muscles even without increased exercise.

Fish Oil vs. Krill Oil

Both fish oil and krill oil offer a long list of benefits, supporting health from your skin to your brain. A big reason for those benefits: omega-3 fatty acids, a type of long chain fatty acid key to well-functioning systems. “Research consistently shows that higher levels of omega-3 fatty acids are associated with a reduced risk of lifestyle-related diseases and increased longevity,” Vislie shared. So what’s the difference between the two? And which should you choose to add to your supplement cabinet?

1. The form of omega-3 fatty acids: One of the biggest differences between fish oil and krill oil is the form of omega-3 fatty acids in each. Fish oil has omega-3 fatty acids primarily in triglyceride or ethyl ester forms, while krill oil’s omega-3s are in phospholipid form. Research suggests that the phospholipid form is more bioavailable, more directly absorbed and put to use by your body.
2. Taste: This one may seem a little obvious, but the two supplements often taste different. Fish oil supplements can leave behind a fishy aftertaste and even lead to uncomfortable bouts of acid reflux. Krill oil, on the other hand, is derived from small, shrimp-like crustaceans, not fish, and does not taste like fish, especially in high-quality products.
3. Astaxanthin: While salmon usually has the powerful antioxidant astaxanthin, fish oil rarely does. Astaxanthin is a pigment that gives a variety of sea creatures their pink or red coloring. Krill oil is full of this antioxidant, making the supplement a bright, ruby red color. Astaxanthin is linked to lowered “bad” cholesterol, blood sugar, and risks of heart disease.

Choosing a Quality Krill Oil Supplement

Both fish and krill play an important role in our ecosystems. Both are at risk of being over-fished or over-harvested. Because of this, it’s crucial to look for brands that prioritize environmental responsibility. “Look for certifications from reputable organizations such as the Marine Stewardship Council (MSC) or Friends of the Sea,” says Vislie. Check the phospholipid content in the krill oil supplement, looking for at least 400 mg. This will help ensure you actually receive the benefits from your supplement. Other markers of a quality krill oil supplement include its ruby red color, lack of fishy smell, and independent testing to back its effectiveness.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4559234/

https://www.webmd.com/vitamins-and-supplements/astaxanthin

https://www.healthline.com/nutrition/krill-oil-vs-fish-oil#heart-health

Turicchi, J. R.; et al. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial. Am J Clin Nutr, 2020. 111(3): p. 536-544.

 

Priscilla Lundquist, a member of the Innovision editorial team, graduated from the University of Minnesota with a journalism degree, and after teaching English for a number of years, now spends her time writing about women’s health, ageing, healthy eating, and staying active.