Krill Oil vs Fish Oil – Which is Healthier?

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Our Verdict

When comparing krill oil to fish oil, we picked the krill oil.

Why?

Both of these products are good sources of omega-3 fatty acids EPA and DHA, and for the specific brand depicted above, in both cases 2 softgels will give you the recommended daily amount (which is generally held to be 250–500mg combined omega-3s per day).

This brand’s fish oil gives more (640mg combined omega-3s per 2 softgels, to the same brand’s krill oil’s 480mg per 2 softgels), but since the krill oil is already in the high end of RDA territory, the excess beyond the RDA is not helpful, and not a huge factor. More quantity is not always better, when the body can only process so much at a time.

However, the krill oil gives some extra things that the fish oil doesn’t:

  • Astaxanthin, a “super-antioxidant”
  • and neuroprotectant, heart-healthy phospholipids

Additional considerations

We have declared “the winner” based on health considerations only. That’s a sticking point for us in all our writings; we’ll occasionally look at and mention other factors, but we know that health is what you’re here for, so that’s what we’ll always treat as most critical.

However, in case these factors may interest you and/or influence you to one or the other:
•⁠ ⁠The fish oil is about 30% cheaper financially
•⁠ ⁠The krill oil is a lot more sustainable environmentally

Back to the health science…

Read more:
•⁠ ⁠What Omega-3 Fatty Acids Really Do For Us
•⁠ ⁠Astaxanthin: Super-Antioxidant & Neuroprotectant

Want some? Here for your convenience are some example products on Amazon:

Krill oil | Fish oil

(brands available will vary per region, but now you know what to look out for on the labels!)

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  • Beat The Heat, With Fat

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    Surviving Summer

    Summer is upon us, for those of us in the Northern Hemisphere anyway, and given that nowadays each year tends to be hotter than the one before, on average, it pays to be prepared.

    We’ve talked about dealing with the heat before:

    Sun, Sea, And Sudden Killers To Avoid

    All the above advice stands this summer too, but today we’re going to speak a little extra on not having a “default body”.

    For much of medical literature and common health advice, the default body is that of a slim and/or athletic white cis man aged 25–35 with no disabilities.

    When it comes to “women’s health”, this is often confined to “the bikini zone” and everything else is commonly treated based on research conducted with men.

    Today we’ll be looking at a particular challenge for a wide variety of people, when it comes to heat…

    Beating the heat, with fat

    If you are fat, and/or have a bit of a tummy, and/or have breasts, this one’s for you.

    Fat acts as an insulator, which naturally does no favors in hot weather. Carrying the weight around is also extra exercise, which also becomes a problem in hot weather. Fat people usually sweat more than thin people do, as a result.

    Sweat is great for cooling down the body, because it takes heat with it when it evaporates off. However, that only works if it can evaporate off, and it can’t evaporate off if it’s trapped in a skin fold / fat roll.

    If you’re fat, you may have plenty of those; if you have a bit of a tummy (if you’re not fat generally, this might be a leftover from pregnancy, or weight loss, or something else; how it got there doesn’t matter for our purposes today), you’ll have at least one under it, and if you have breasts, unless they’re quite small, you’ll have one under each breast, and potentially your cleavage may become an issue too.

    Note: if you are perhaps a man who has fat in the place where breasts go, then medically this goes for you too, except that there’s not a societal expectation that you wear bra. Use today’s information as you see fit.

    Sweat-wicking hacks

    We don’t want sweat to stay in those folds—both because then it’s not doing its cooling-down job, and also, because it can cause a rash, and even yeast infections and/or bacterial infections.

    So, we want there to be some barrier there. You could use something like vaseline or baby powder, as to prevent chafing, but fat better (more effective, and less messy) is to have some kind of cloth there that can wick the sweat away.

    There are made-for-purpose curved cotton bands that exist, called “tummy liners”; here’s an example product on Amazon, or you could make your own if you’re so inclined. They’re breathable, absorbent, and reduce friction too, making everything a lot more comfortable.

    And for breasts? Same deal, there are made-for-purpose cotton bra-liners that exist; here’s an example product on Amazon, or again, you could make your own if you feel so inclined. The important part is that it makes things so much comfortable, because let’s face it: wearing a bra in the summer is not comfortable.

    So with these, it can become more comfortable (and the cotton liners are flat, so they’re not visible if one’s wearing a t-shirt or similar-coverage garment). You could go braless, of course, but then you’re back to having sweaty folds, so if you’re doing something other than swimming or lying on your back, you might want something there.

    Different hydration rules

    “People should drink this much per day” and guess what, those guidelines were based on, drumroll please, not fat people.

    Sweating more means needing to hydrate more, and even without breaking a sweat, having a larger body than average (be it muscle, fat, or both) means having more body to hydrate. That’s simple math.

    So instead, a good general guideline is half an ounce of water per your weight in pounds, per day:

    How much water do I need each day?

    Another good general guideline is to simply drink “little and often”, that is to say, always have a (hydrating!) drink on the go.

    Take care!

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  • How Not to Die – by Dr. Michael Greger

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    Dr. Greger (of “Dr. Greger’s Daily Dozen” fame) outlines for us in cold hard facts and stats what’s most likely to be our cause of death. While this is not a cheery premise for a book, he then sets out to work back from there—what could have prevented those specific things?

    Some of the advice is what you might expect: eat green things and whole grains, skip the bacon. Other advice is less well-known: get a daily dose of curcumin/turmeric, take it with black pepper. Works wonders. If you want to add in daily exercises, just lifting the book could be a start; weighing in at 678 pages, it’s an information-dense tome that’s more likely to be sifted through than read cover-to-cover.

    If you’re a more cynical sort, you might note that since the book doesn’t confer immortality, but does help us avoid statistically likely causes of death, logically it significantly increases our chances of dying in a statistically unlikely way. (Ha! Your mental exercise for today will be decoding that sentence )

    Grab today’s book from Amazon!

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  • Never Enough – by Dr. Judith Grisel

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    We’ve reviewed books about addiction before—specifically about alcohol, at least. This one’s more general in that it covers different addictions.

    On the other hand, it’s also more specific, in that it covers them from the author’s field: neuroscience.

    …and experience too. The author had a plethora of addictions (the serious kind), got sober, and then undertook to study neuroscience. Her hope was to help others avoid, or escape from the same as‚ what she went through.

    Dr. Grisel (as she now is) takes a methodical approach in this book. She works her way through the addictive mechanisms of a broad selection of common drugs, explaining each.

    The focus here is on neutral explanations, rather than the propagandizing scaremongering that failed at least one generation. Why each drug is alluring, what it really does do—and the neurological price it exacts, down to the molecular level.

    She also covers risk factors for addiction; genetic, epigenetic, and environmental. There’s no “if you were stronger”, or “these people made bad choices”, so much as… Many addicts were, in effect, sabotaged from before birth.

    That doesn’t mean that to become addicted or not is just fate, but it does mean… There but for the grace of factors completely outside of our control go we.

    Why is this useful to us, be we a reader without any meaningful addiction (we’re not counting coffee etc here)? Well, as this book illustrates and explains, many of us could be one (more) mishap away from a crippling addiction and not know it. Forewarned is forearmed.

    Bottom line: almost all of us are, have been, or will be touched by addiction in some way. Either directly, or a loved one, or a loved one’s loved one, or perhaps a parent who gave us an epigenetic misfortune. This book gives understanding that can help.

    Click here to check out “Never Enough” on Amazon today, and learn more about this important health issue!

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Related Posts

  • Redcurrants vs Cranberries – Which is Healthier?
  • How Your Sleep Position Changes Dementia Risk

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is not just about sleep duration or even about sleep quality… It really is about which way your body is positioned.

    Goodnight, glymphatic system

    The association between sleeping position and dementia risk is about glymphatic drainage, which is largely powered by gravity (and thus dependent on which way around your head and neck are oriented), and very important for clearing toxins out of the brain—including beta-amyloid proteins.

    This becomes particularly important when the glymphatic system becomes less efficient in midlife, often 15–20 years before cognitive decline symptoms appear.

    The video’s thumbnail headline, “SCIENTISTS REVEAL: THE WAY YOUR SLEEP CAN CAUSE DEMENTIA” is overstated and inaccurate, but our adjusted headline “how your sleep position changes dementia risk” is actually representative of the paper on which this video was based; we’ll quote from the paper itself here:

    ❝This paper concludes that 1. glymphatic clearance plays a major role in Alzheimer’s pathology; 2. the vast majority of waste clearance occurs during sleep; 3. dementias are associated with sleep disruption, alongside an age-related decline in AQP4 polarization; and 4. lifestyle choices such as sleep position, alcohol intake, exercise, omega-3 consumption, intermittent fasting and chronic stress all modulate* glymphatic clearance. Lifestyle choices could therefore alter Alzheimer’s disease risk through improved glymphatic clearance, and could be used as a preventative lifestyle intervention for both healthy brain ageing and Alzheimer’s disease.❞

    …and specifically, they found:

    ❝Glymphatic transport is most efficient in the right lateral sleeping position, with more CSF clearance occurring compared to supine and prone. The average person changes sleeping position 11 times per night, but there was no difference in the number of position changes between neurodegenerative and control groups, making the percentage of time spent in supine position the risk factor, not the number of position changes❞

    Read the paper in full here: The Sleeping Brain: Harnessing the Power of the Glymphatic System through Lifestyle Choices

    *saying “modulate” here is not as useful as it could be, because they modulate it differently: side-sleeping improves clearance; back sleeping decreases it; front-sleeping isn’t great either. Alcohol intake reduces clearance, exercise (especially cardiovascular exercise) improves it; omega-3 consumption improves it up a degree and does depend on omega-3/6 ratios, intermittent fasting improves it, and chronic stress worsens it.

    And for a more pop-science presentation, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Clean Your Brain (Glymphatic Health Primer)

    Take care!

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  • A Cold Shower A Day Keeps The Doctor Away?

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    A Cold Shower A Day Keeps The Doctor Away?

    This is Dutch extreme athlete Wim Hof, also known as “The Iceman”! He’s broken many world records mostly relating to the enduring the cold, for example:

    • climbing Mount Kilimanjaro in shorts
    • running a half-marathon above the Arctic Circle barefoot
    • standing in a container completely covered with ice cubes for more than 112 minutes

    You might not want to do yoga in your pyjamas on an iceberg, but you might like…

    • better circulatory health
    • reduced risk of stroke
    • a boosted immune system
    • healthier skin
    • more energy and alertness

    …and things like that. Wim Hof’s method is not just about extreme athletic achievements; most of what he does, the stuff that can benefit the rest of us, is much more prosaic.

    The Wim Hof Method

    For Wim Hof, three things are key:

    Today, we’re going to be focusing on the last one there.

    What are the benefits of Cold Therapy?

    Once upon a time, we didn’t have central heating, electric blankets, thermal underwear, and hot showers. In fact, once upon a time, we didn’t have houses or clothes. We used to be a lot more used to the elements! And while it’s all well and good to enjoy modern comforts, it has left our bodies lacking practice.

    Practice at what? Most notably: vasodilation and vasoconstriction, in response to temperature changes. Either:

    • vasodilation, because part of our body needs more blood to keep it warm and nourished, or
    • vasoconstriction, because part of our body needs less blood running through it to get cooled down.

    Switching between the two gives the blood vessels practice at doing it, and improves vascular muscle tone. If your body doesn’t get that practice, your blood vessels will be sluggish at making the change. This can cause circulation problems, which in turn have a big impact in many other areas of health, including:

    • cardiovascular disease
    • stroke risk
    • mood instability
    • nerve damage in extremities

    On the flipside, if the blood vessels do get regular practice at dilating and constricting, you might enjoy lower risk of those things, and instead:

    • improved immune response
    • healthier skin
    • better quality sleep
    • more energy and alertness
    • improved sexual performance/responsiveness

    So, how to get that, without getting extreme?

    As today’s title suggests, “a cold shower a day” is a great practice.

    You don’t have to jump straight in, especially if you think your circulation and vascular responses might be a bit sluggish in the first instance. In fact, Wim Hof recommends:

    • Week 1: Thirty seconds of cold water at the end of a warm shower each morning
    • Week 2: One minute of cold water at the end of a warm shower each morning
    • Week 3: A minute and a half of cold water at the end of a warm shower each morning
    • Week 4: Two minutes of cold water at the end of a warm shower each morning

    How cold is cold?

    The benefits of cold exposure begin at around 16ºC / 60ºF, so in most places, water from the cold water mains is sufficiently cold.

    As your body becomes more used to making the quick-change on a vascular level, the cold water will seem less shocking to your system. In other words, on day 30 it won’t hit you like it did on day one.

    At that point, you can either continue with your two-minutes daily cold shower, and reap the benefits, or if you’re curious to push it further, that’s where ice baths come in!

    Can anyone do it, or are any conditions contraindicated?

    As ever, we’re a health and productivity newsletter, not doctors, let alone your doctors. Nothing here is medical advice. However, Wim Hof himself says:

    ❝Listen to your body, and never force the practices. We advise against doing Wim Hof Method if you are dealing with any of the following:

    • Epilepsy
    • High blood pressure
    • Coronary heart disease
    • A history of serious healthy issues like heart failure or stroke
    • Pregnancy*
    • Childhood*❞

    *There is simply not enough science regarding the effects of cold exposure on people who are pregnant, or children. Obviously, we don’t expect this to be remedied anytime soon, because the study insitutions’ ethics boards would (rightly!) hold up the study.

    As for the other conditions, and just generally if unsure, consult a doctor.

    As you can see, this does mean that a limitation of Cold Therapy is that it appears to be far better as a preventative, since it helps guard against the very conditions that could otherwise become contraindications.

    We haven’t peppered today’s main feature with study papers, partly because Wim Hof’s own website has kindly collated a collection of them (with links and summaries!) onto one page:

    Further reading: The Science Behind The Wim Hof Method

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  • Clean Needles Save Lives. In Some States, They Might Not Be Legal.

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    Kim Botteicher hardly thinks of herself as a criminal.

    On the main floor of a former Catholic church in Bolivar, Pennsylvania, Botteicher runs a flower shop and cafe.

    In the former church’s basement, she also operates a nonprofit organization focused on helping people caught up in the drug epidemic get back on their feet.

    The nonprofit, FAVOR ~ Western PA, sits in a rural pocket of the Allegheny Mountains east of Pittsburgh. Her organization’s home county of Westmoreland has seen roughly 100 or more drug overdose deaths each year for the past several years, the majority involving fentanyl.

    Thousands more residents in the region have been touched by the scourge of addiction, which is where Botteicher comes in.

    She helps people find housing, jobs, and health care, and works with families by running support groups and explaining that substance use disorder is a disease, not a moral failing.

    But she has also talked publicly about how she has made sterile syringes available to people who use drugs.

    “When that person comes in the door,” she said, “if they are covered with abscesses because they have been using needles that are dirty, or they’ve been sharing needles — maybe they’ve got hep C — we see that as, ‘OK, this is our first step.’”

    Studies have identified public health benefits associated with syringe exchange services. The Centers for Disease Control and Prevention says these programs reduce HIV and hepatitis C infections, and that new users of the programs are more likely to enter drug treatment and more likely to stop using drugs than nonparticipants.

    This harm-reduction strategy is supported by leading health groups, such as the American Medical Association, the World Health Organization, and the International AIDS Society.

    But providing clean syringes could put Botteicher in legal danger. Under Pennsylvania law, it’s a misdemeanor to distribute drug paraphernalia. The state’s definition includes hypodermic syringes, needles, and other objects used for injecting banned drugs. Pennsylvania is one of 12 states that do not implicitly or explicitly authorize syringe services programs through statute or regulation, according to a 2023 analysis. A few of those states, but not Pennsylvania, either don’t have a state drug paraphernalia law or don’t include syringes in it.

    Those working on the front lines of the opioid epidemic, like Botteicher, say a reexamination of Pennsylvania’s law is long overdue.

    There’s an urgency to the issue as well: Billions of dollars have begun flowing into Pennsylvania and other states from legal settlements with companies over their role in the opioid epidemic, and syringe services are among the eligible interventions that could be supported by that money.

    The opioid settlements reached between drug companies and distributors and a coalition of state attorneys general included a list of recommendations for spending the money. Expanding syringe services is listed as one of the core strategies.

    But in Pennsylvania, where 5,158 people died from a drug overdose in 2022, the state’s drug paraphernalia law stands in the way.

    Concerns over Botteicher’s work with syringe services recently led Westmoreland County officials to cancel an allocation of $150,000 in opioid settlement funds they had previously approved for her organization. County Commissioner Douglas Chew defended the decision by saying the county “is very risk averse.”

    Botteicher said her organization had planned to use the money to hire additional recovery specialists, not on syringes. Supporters of syringe services point to the cancellation of funding as evidence of the need to change state law, especially given the recommendations of settlement documents.

    “It’s just a huge inconsistency,” said Zoe Soslow, who leads overdose prevention work in Pennsylvania for the public health organization Vital Strategies. “It’s causing a lot of confusion.”

    Though sterile syringes can be purchased from pharmacies without a prescription, handing out free ones to make drug use safer is generally considered illegal — or at least in a legal gray area — in most of the state. In Pennsylvania’s two largest cities, Philadelphia and Pittsburgh, officials have used local health powers to provide legal protection to people who operate syringe services programs.

    Even so, in Philadelphia, Mayor Cherelle Parker, who took office in January, has made it clear she opposes using opioid settlement money, or any city funds, to pay for the distribution of clean needles, The Philadelphia Inquirer has reported. Parker’s position signals a major shift in that city’s approach to the opioid epidemic.

    On the other side of the state, opioid settlement funds have had a big effect for Prevention Point Pittsburgh, a harm reduction organization. Allegheny County reported spending or committing $325,000 in settlement money as of the end of last year to support the organization’s work with sterile syringes and other supplies for safer drug use.

    “It was absolutely incredible to not have to fundraise every single dollar for the supplies that go out,” said Prevention Point’s executive director, Aaron Arnold. “It takes a lot of energy. It pulls away from actual delivery of services when you’re constantly having to find out, ‘Do we have enough money to even purchase the supplies that we want to distribute?’”

    In parts of Pennsylvania that lack these legal protections, people sometimes operate underground syringe programs.

    The Pennsylvania law banning drug paraphernalia was never intended to apply to syringe services, according to Scott Burris, director of the Center for Public Health Law Research at Temple University. But there have not been court cases in Pennsylvania to clarify the issue, and the failure of the legislature to act creates a chilling effect, he said.

    Carla Sofronski, executive director of the Pennsylvania Harm Reduction Network, said she was not aware of anyone having faced criminal charges for operating syringe services in the state, but she noted the threat hangs over people who do and that they are taking a “great risk.”

    In 2016, the CDC flagged three Pennsylvania counties — Cambria, Crawford, and Luzerne — among 220 counties nationwide in an assessment of communities potentially vulnerable to the rapid spread of HIV and to new or continuing high rates of hepatitis C infections among people who inject drugs.

    Kate Favata, a resident of Luzerne County, said she started using heroin in her late teens and wouldn’t be alive today if it weren’t for the support and community she found at a syringe services program in Philadelphia.

    “It kind of just made me feel like I was in a safe space. And I don’t really know if there was like a come-to-God moment or come-to-Jesus moment,” she said. “I just wanted better.”

    Favata is now in long-term recovery and works for a medication-assisted treatment program.

    At clinics in Cambria and Somerset Counties, Highlands Health provides free or low-cost medical care. Despite the legal risk, the organization has operated a syringe program for several years, while also testing patients for infectious diseases, distributing overdose reversal medication, and offering recovery options.

    Rosalie Danchanko, Highlands Health’s executive director, said she hopes opioid settlement money can eventually support her organization.

    “Why shouldn’t that wealth be spread around for all organizations that are working with people affected by the opioid problem?” she asked.

    In February, legislation to legalize syringe services in Pennsylvania was approved by a committee and has moved forward. The administration of Gov. Josh Shapiro, a Democrat, supports the legislation. But it faces an uncertain future in the full legislature, in which Democrats have a narrow majority in the House and Republicans control the Senate.

    One of the bill’s lead sponsors, state Rep. Jim Struzzi, hasn’t always supported syringe services. But the Republican from western Pennsylvania said that since his brother died from a drug overdose in 2014, he has come to better understand the nature of addiction.

    In the committee vote, nearly all of Struzzi’s Republican colleagues opposed the bill. State Rep. Paul Schemel said authorizing the “very instrumentality of abuse” crossed a line for him and “would be enabling an evil.”

    After the vote, Struzzi said he wanted to build more bipartisan support. He noted that some of his own skepticism about the programs eased only after he visited Prevention Point Pittsburgh and saw how workers do more than just hand out syringes. These types of programs connect people to resources — overdose reversal medication, wound care, substance use treatment — that can save lives and lead to recovery.

    “A lot of these people are … desperate. They’re alone. They’re afraid. And these programs bring them into someone who cares,” Struzzi said. “And that, to me, is a step in the right direction.”

    At her nonprofit in western Pennsylvania, Botteicher is hoping lawmakers take action.

    “If it’s something that’s going to help someone, then why is it illegal?” she said. “It just doesn’t make any sense to me.”

    This story was co-reported by WESA Public Radio and Spotlight PA, an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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