How Much Krill Oil Should I Take?
Krill oil is an extremely pure and bioavailable source of omega-3 fatty acids. These fatty acids have some seriously positive health advantages. Reduced cholesterol, a healthier heart and sharper brain function are just a few out of a plethora of benefits. With krill oil being recognised as a superior source of omega-3s, many people are switching to it as their go-to supplement, and rightly so. The problem is that the varying dosages between manufacturers can make it confusing to decide how much you should actually take.
How Much Krill Oil Should Be Taken Each Day?
There is no clear and definitive dosing schedule set out. However, there have been various studies and research papers that we can use to find a recommended dosing. The research generally shows that 1,000mg of krill oil taken daily is enough to see the benefits. You must take this into account when you are purchasing your krill oil capsules. Many manufacturers hide behind low-dose capsules in an effort to make their product appear cheaper. For example, a bottle of ninety 300mg capsules is likely to be considerably cheaper than the same quantity of 500mg capsules. Of course, you would need to take more than three capsules of the cheaper bottle, compared to just two of the 500mg capsules, to reach the suggested dosage. Keep this in mind when you are purchasing krill oil capsules. The main consideration for krill oil dosing should be the amount of omega-3s that you are getting. There are two types of omega-3 fatty acids that we are concerned with for their health benefits. These two types are called EPA and DHA. A 2011 British journal of nutrition meta-analysis reported that around 250mg is the minimum dose of EPA and DHA combined in order to see the cardiovascular health benefits. If you read the label of a krill oil supplement, you may notice that a typical 1,000mg dose of krill oil contains less than this amount. Do not be put off by this. The higher bioavailability and increased absorption of krill oil mean that the uptake of the EPA and DHA will be more efficient. Therefore, the lower total doses are effective and more efficient. One final consideration that you may want to take note of is how much omega-3 you are getting from other sources. If your diet already consists of a high number of omega-3 rich foods like fish and various nuts, you may be able to lower your supplementation dosage and still see the benefits.
How Much Krill Oil Is Too Much?
The components of krill oil have long been shown to be safe for human consumption. Doses of up to 3,000mg daily have been used in some clinical studies without any reports of adverse effects. If you are sticking to the suggested dosage of 1,000mg per day, you should see no negative effects. On any occasion where you do begin to see any side-effects, simply reduce your dosage accordingly. The beauty of krill oil is that the low dosages required should really mean that there is no need for you to ever take anywhere near a high enough amount to see any side effects. The only exceptions could be if the krill oil is likely to interfere with any existing medications you are taking, all of which must be discussed with your doctor. As with any supplement or dietary addition, you should always seek the proper advice from a qualified healthcare practitioner.
Buying The Right Krill Oil
To further enhance the benefits and negate the small chance of side-effects, you should do your best to make sure you only buy the purest krill oil. Ensure that your krill oil supplements come from Antarctic krill as these oceans have low pollution levels. You should also aim to buy capsules that have gone through extra extraction and purification processes to remove contaminants. This brand of krill oil fits the bill perfectly: http://www.hellenia.co.uk/products/krill-oil-capsules.html Hellenia K-REAL also comes in 500mg capsules, so just two are needed to hit that 1,000mg recommended dosage.