How much krill oil should you take?
DOSE RECOMMENDATIONS
Krill Oil for Increasing Omega-3 Levels
When it comes to omega-3 EPA/DHA, the recommended daily intake of omega-3s, varies by country. In general, both the World Health Organization (WHO) and the European Food Safety Authority (EFSA) suggest a daily intake of 250 mg of combined EPA/DHA for overall health. However, some countries, such as Japan and South Korea, advise higher amounts, recommending 1000 mg per day.
With high quality krill oil, you can get 250 mg of omega-3s in 1-1.5 g of krill oil.
Studies show that consistent daily intake of krill oil leads to improvements in the Omega-3 Index.
Changes in the Omega-3 Index typically take 8 to 12 weeks. The Omega-3 Index is a test to see how much EPA/DHA you have in your blood and helps indicate your risk factor for heart disease. There are different at-home test kits that you can purchase and send in to get your levels.
The speed of improvement can depend on factors like baseline omega-3 levels, dosage, and individual metabolism.
Before adding any dietary supplement to your routine, including krill oil, we recommend talking with your healthcare provider – especially if you have any pre-existing health conditions, take medication, or are pregnant/nursing. Dietary supplements are not meant to substitute a healthy diet and exercise. Note: Krill oil contains crustacean shellfish.
1g a Day for Daily Maintenance
Want to try krill oil but not sure what to take? Taking 1 g of krill oil daily is good place to start to help support your overall health including heart, joint, cognitive, liver, eye, muscle, skin, athletic and women's health and more.
If you're looking for extra support in one of those health benefits, below are the recommendations.
General Overall Health
Daily Dose: 500 mg - 2 g
Human Clinical Trials: 17
This krill oil dosage range is sufficient to provide the general benefits of omega-3 EPA/DHA, phospholipids, and astaxanthin for maintaining heart, brain, joint, eye, liver, muscle, women's and overall cellular health.
Heart Health
Daily Dose: 500 mg - 4 g
Human Clinical Studies: 8
Krill oil reduces triglycerides, improves cholesterol levels (increases HDL, reduces LDL), and supports overall cardiovascular health. Krill oil was found to reduce triglyceride levels significantly compared to fish oil.
Joint Health
Daily Dose: 300 mg - 4 g
Human Clinical Trials: 3
Krill improves joint comfort, reduces stiffness, enhances mobility, and reduces inflammation. Krill oil showed significant benefits for joint health in as little as 7 days.
Cognitive/Brain Health
Daily Dose: 2 g
Human Clinical Trials: 1
Krill oil supports cognitive function, improves memory and task management, and enhances overall brain health. Krill oil improved oxygenation to the brain and cognitive performance in elderly individuals.
Liver Health
Daily Dose: 1 g - 4 g
Human Clinical Trials: 2
Krill oil helps reduce fat accumulation in the liver, improves lipid metabolism, and supports liver function. Krill oil has been shown to improve glycemic control and reduce hepatic fat.
Eye Health
Daily Dose: 2 g
Human Clinical Trials: 1
Krill oil helps mprove symptoms of dry eye syndrome, increases eye hydration, and supports tear production.
Muscle Health
Daily Dose: 4 g
Human Clinical Trials: 1
Krill oil increases muscle strength, grip strength, and muscle mass, particularly in older adults. Krill oil significantly improved muscle size and strength over a six-month period.
Skin Health
Studied Dose: 1 - 2 g
Human Clinical Trials: 4
Krill oil supports skin health by improving hydration, moisture, and elasticity from the inside out. Its omega-3 EPA/DHA and phospholipids enhance skin barrier function, helping to lock in moisture and reduce water loss, leading to smoother, softer skin. Studies show it can also improve skin elasticity and reduce signs of aging.
Women's Health
Daily Dose: 2 g
Human Clinical Trials: 2
Krill oil helps reduce menstrual pain, improves mood, and alleviates symptoms of premenstrual syndrome (PMS).
Athletic Performance
Daily Dose: 2 g - 4 g
Human Clinical Trials: 6
Krill helps reduce exercise-induced inflammation, accelerates muscle recovery, and improves overall performance. Krill oil was found to reduce inflammation markers and speed up recovery in athletes.