Krill Oil: What It Does, How to Use It, and What to Watch For

Krill oil is an omega-3 supplement made from tiny shrimp-like crustaceans. Unlike regular fish oil, krill stores its omega-3s mostly as phospholipids, which can help your body absorb them more easily. People take krill oil for heart health, joint comfort, brain support, and to reduce low-level inflammation.

So what can you actually expect? Many users notice less stiffness and better general well-being after a few weeks. That doesn’t mean it fixes every problem, but it’s a low-friction option to boost EPA and DHA intake, especially if you don’t eat fatty fish often.

How to Take Krill Oil

Typical doses range from 250 mg to 1,000 mg per day. If your goal is general health, 300–500 mg daily is common. For more targeted effects like inflammation or high triglycerides, some people use higher doses—but talk to your clinician first. Take krill oil with a meal that has some fat; that helps absorption and cuts fishy aftertaste.

Expect to wait a few weeks to feel benefits. Supplements don’t act like painkillers; they build up in your system. Keep consistent daily use for at least 6–8 weeks before judging results.

How to Choose a Good Krill Oil Supplement

Look for third-party testing (USP, NSF, or similar) to check purity and EPA/DHA content. Prefer supplements that list milligrams of EPA and DHA, not just total krill oil. A little astaxanthin in the formula helps protect the oil and gives krill its red color—this is normal and can be a plus.

Avoid products that don’t show sourcing or testing info. Sustainable harvesting and clear labels mean better quality. If you want to skip the fishy burps, choose enteric-coated capsules or those specifically labeled for low aftertaste.

Safety notes: Krill oil is usually well tolerated. Minor side effects include stomach upset, loose stools, or a mild fishy aftertaste. If you take blood thinners (warfarin, aspirin, clopidogrel) or are about to have surgery, check with your doctor—omega-3s can increase bleeding risk in some cases. Also, if you have a shellfish allergy, krill products may cause a reaction.

Who might benefit most? People who don’t eat fatty fish, those dealing with mild joint discomfort, or anyone looking for a low-effort way to add omega-3s. If you have high triglycerides or a serious condition, use krill oil as part of a plan discussed with your healthcare provider—not as a stand-alone fix.

Bottom line: Krill oil is a convenient omega-3 source with good absorption and a decent safety profile. Pick a tested product, stick to a steady dose, and check with your clinician if you take blood thinners or have allergies.