Knowledge Base

Fish oil, krill oil or algae oil?

Fish oil, krill oil and algae oil all provide EPA and DHA. However, they differ in origin, chemical form, price and suitability for different situations. We are regularly asked which option is best, so we are happy to help you make an informed choice.

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Where do they come from?

Fish oil is often obtained from small, oily fish such as anchovies, sardines and mackerel, which are generally wild-caught. Fish oil can also be produced from by-products of fish processing. Salmon oil may come from either farmed or wild salmon and is also frequently obtained from by-products. Before the oil is used in Food Supplements, it is purified and refined. In concentrated Fish oil, the proportion of EPA and DHA is then increased.

Krill oil is obtained from Antarctic krill (Euphausia superba), a small, shrimp-like crustacean found near the base of the marine food chain.

Algae oil is obtained from microalgae, the original source of the Omega-3 found in fish. The algae are cultivated under controlled conditions, without direct exposure to pollutants from the ocean.

Algae oil is the only fully plant-based source that can provide both EPA and DHA.

The chemical form: triglycerides vs phospholipids

The main structural difference between fish oil and krill oil is the form in which EPA and DHA occur.

Fish oil and algae oil usually contain EPA and DHA as triglycerides (TG), re-esterified triglycerides (rTG) or ethyl esters (EE). Triglycerides are the form naturally found in fish. Re-esterified triglycerides are produced by converting concentrated ethyl esters back into a triglyceride structure. Triglyceride forms are generally absorbed more efficiently than ethyl esters, particularly when the supplement is not taken with a meal containing fat.

Many high-quality Fish oil supplements use the natural triglyceride or re-esterified triglyceride form. However, the chemical form alone does not determine the overall quality of a product. Purity, freshness, the amount of EPA and DHA, and proper storage are also important.

Krill oil contains part of its EPA and DHA in phospholipid form. Phospholipids are important components of cell membranes. Because they interact with both water and fat, they are digested and transported differently from triglycerides.

Purity and oxidation

Fish oil is often obtained from fish that are relatively low in the food chain, such as anchovies and sardines. This limits the accumulation of certain contaminants, but careful purification and testing remain essential. High-quality products are tested for substances such as heavy metals, PCBs and dioxins.

The TOTOX value can be used as an indicator of the total oxidation level of the oil. Not every manufacturer publishes this value, but when it is available, it can provide useful information about freshness. A strong or unpleasant fishy smell or aftertaste can be a sign of oxidation or incorrect storage.

Krill oil is sourced from near the base of the marine food chain, which may reduce the accumulation of certain contaminants. Krill oil also naturally contains Astaxanthin, a carotenoid with antioxidant properties. This helps protect the oil against oxidation during processing and storage.

Algae oil is produced under controlled conditions, often in closed fermentation systems using purified water. Because production is separated from the marine food chain, exposure to ocean pollutants can be kept very low. The finished product should nevertheless be tested for purity and oxidation.

Price per gram of EPA and DHA

Fish oil is generally the least expensive source when the price is calculated per gram of EPA and DHA.

Krill oil and algae oil are usually more expensive. Krill oil requires specialised harvesting and processing, while algae oil is produced using controlled cultivation and fermentation systems.

Taste and use

Fresh, high-quality Fish oil should not have a strong or unpleasant fishy taste. A pronounced fishy smell or aftertaste can indicate oxidation or incorrect storage. Some people experience fishy burps after taking Fish oil. Taking the supplement with a meal or choosing an enteric-coated capsule may help reduce this.

Some people find that krill oil causes less of a fishy aftertaste. Krill oil is also frequently supplied in relatively small capsules, which can be helpful for people who have difficulty swallowing larger capsules.

Algae oil generally has little or no fishy taste and is suitable for people who want to avoid fish and crustaceans.

Cod liver oil: a special case

Cod liver oil is not the same as standard Fish oil. In addition to EPA and DHA, it naturally contains Vitamin A and Vitamin D. The exact amounts vary between products, so it is important to consider your total intake of these Vitamins.

Particular care is needed with Vitamin A during pregnancy or when trying to conceive. Always check which form of Vitamin A the product contains and follow the advice on the label.

Cod liver oil is not automatically a suitable replacement for concentrated Fish oil when your main aim is to obtain a specific amount of EPA and DHA.

Frequently asked questions

Is krill oil worth the higher price?

Krill oil has several practical characteristics. It naturally contains Astaxanthin, it is often supplied in smaller capsules and some people find that it causes less of a fishy aftertaste.

However, there is limited evidence that krill oil is consistently absorbed better than high-quality Fish oil in triglyceride form when comparable amounts of EPA and DHA are used.

Whether the higher price is worthwhile depends on your personal preferences, how well you tolerate Fish oil, the capsule size and your budget. Always compare the actual daily amount of EPA and DHA rather than the total amount of krill oil in the capsule.

Does algae oil always contain both EPA and DHA?

No. Some algae oil products mainly contain DHA, while others provide both EPA and DHA. Products containing both are becoming more widely available, but the ratio can differ considerably.

Always check the label for the amount of EPA and DHA per recommended daily dose.

Can I combine fish oil and krill oil?

You can, but it is rarely necessary. Both supply EPA and DHA. Combining them increases your total intake, but does not automatically offer an additional benefit compared with choosing one suitable, high-quality source.

If you use more than one Omega-3 supplement, add together the amount of EPA and DHA provided by each product.

What if I am allergic to fish?

Algae oil is generally the most suitable option for someone with a fish allergy because it is plant-based and does not come from fish.

Krill is a crustacean, so krill oil is not suitable for people with a crustacean or shellfish allergy. Carefully check the allergen information on the packaging, as production methods and warnings can differ between products.

Are you still unsure whether fish oil, krill oil or algae oil is the right choice for you? Our qualified specialists and orthomolecular therapists will be happy to help you compare the different products.

Feel free to contact us during opening hours via WhatsApp (+31 6 83 70 20 40), by email at info@gezondheidaanhuis.nl or through our chat. You can also call us on +31 318 64 89 89.

Sources

NIH Office of Dietary Supplements: Omega-3 Fatty Acids, fact sheet for health professionals. ods.od.nih.gov
Dyerberg J, et al. (2010). Bioavailability of marine n-3 fatty acid formulations. Prostaglandins, Leukotrienes and Essential Fatty Acids, 83(3), 137-141. pubmed.ncbi.nlm.nih.gov/20638827
Ulven SM, Holven KB (2015). Comparison of bioavailability of krill oil versus fish oil and health effect. Vascular Health and Risk Management, 11, 511-524. pubmed.ncbi.nlm.nih.gov/26357480
Ismail A, et al. (2016). Oxidation in EPA- and DHA-rich oils: an overview. Lipid Technology. onlinelibrary.wiley.com
Voedingscentrum (Netherlands Nutrition Centre): Vitamin A (in Dutch). voedingscentrum.nl
Study on Astaxanthin as a natural antioxidant and its effect on the oxidative stability of Krill Oil: ncbi.nlm.nih.gov/pmc/articles/PMC9736581