Krill oil is a source of long-chain omega-3 fatty acids, an essential nutrient deficient in the modern diet. Krill oil can be used as an alternative to other omega-3 fatty-acid supplements. Taking omega-3 fatty acids can help decrease the inflammation that causes stiffness, pain and decreased strength in muscles following exercise. Clinical studies have not evaluated whether krill oil is a better source of omega-3 fatty acids than fish oil for exercise recovery.
Omega-3 Fatty Acids
Omega-3 fatty acids are integrated into a molecule called a phospholipid. These phospholipids make up the membrane that surrounds each cell in your body. Enzymes in your cells turn omega-3 fatty acids into biochemical signals, such as eicosanoids that regulate inflammation. Inflammation is the process that your body uses to fight infection and repair damage by increasing the flow of blood cells and nutrients into damaged tissues. Unchecked inflammation has been associated with low levels of omega-3 fatty acids and has also been linked to an increased risk of diseases, including cardiovascular disease.
Exercise Recovery
Exercise is actually controlled damage to your muscles and connective tissue. Inflammation following exercise allows your body to remove waste generated by muscles and increase the supply of nutrients.
According to Marie Spano and Chad M. Kerksick, Ph.D., in Today's Dietitian, taking omega-3 fatty acids with other nutrients can reduce markers of exercise-induced muscle inflammation, although some studies have found no effect. It is important to combine omega-3 fats with other nutrients post-exercise, including protein and carbohydrates, to provide energy and raw materials to repair and grow muscles.
A 2006 study in the "American Journal of Cardiology" found that omega-3 fatty acids improved the recovery of the cardiovascular system after exercise in men who had recovered from a heart attack. However, no significant change in markers of muscle inflammation was observed.
Other Sources
You can get omega-3 fatty acids from many sources other than krill oil. Long-chain omega-3 fatty acids have shown the largest health benefit, according to the University of Maryland Medical Center, and can also be found in fish oil and algae oil. Though the amount of omega-3 fatty acids varies between fish and krill oil, the metabolic effects are similar according to a 2011 study in the journal, "Lipids." However, this study found that omega-3 fats may have a slightly better absorption from krill oil compared to fish oil.
Omega-3 fatty acids can also be found in flaxseed, walnut, soy and other vegetables, nuts, seeds and oils. However, these are short-chain omega-3 fatty acids and must be converted to long-chain omega-3 fatty acids for your body to use them. Some people, especially older men and those with certain diseases, may be inefficient at this conversion. Krill oil should be considered a better source of omega-3 fats than vegetable source, in the context of exercise recovery.
Safety
Consult with your doctor before starting krill oil or other omega-3 supplements. Allergic reactions are possible, though this is due to other components of the supplements rather than omega-3 fats themselves. Omega-3 fatty acids may interact with blood thinners, decreasing the ability of your blood to clot. Omega-3 fats may decrease the absorption of other drugs taken simultaneously. If not purchased from a reliable source, omega-3 supplements may be contaminated with pesticides, heavy metal or other pollutants. Reputable manufacturers certify on the package that their products are tested and found free of contaminants. According to the Linus Pauling Institute, some experts recommend increasing vitamin E intake when increasing omega-3 intake.
References
- University of Maryland Medical Center: Medical Reference: Complementary Medicine: Omega-3 Fatty Acids
- "American Journal of Cargiology"; Effects of Omega-3 Fatty Acids on Resting Heart Rate, Heart Rate Recovery After Exercise, and Heart Rate Variability in Men with Healed Myocardial Infarctions and Depressed Ejection Fractions; JH O'Keffe, Jr., et al.; 2006
- "Today's Dietitian"; Speeding Recovery -- Nutrition and Supplementation for Exercise; Spano and Kerksick; 2007
- Oregon State University: Linus Pauling Institute: Micronutrient Information Center: Essential Fatty Acids
- "Lipids"; Metabolic Effects of Krill Oil are Essentially Similar to Those of Fish Oil but at a Lower Dose of EPA and DHA, in Healthy Volunteers; SM Ulven, et al.; 2011
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