You know what fish oil is doing in your cupboard. Then you see a krill oil bottle beside it and wonder whether switching would give you something genuinely different, or simply a different marine oil in a smaller-looking capsule.
Short answer: fish oil and krill oil can both provide EPA and DHA, but the source, chemical form, EPA and DHA concentration, astaxanthin content, allergy considerations and practical value may differ. Krill oil is not proven to be universally better absorbed.
What stays the same when you switch
Both fish oil and krill oil are marine sources of omega-3 fats, and both can provide EPA and DHA. If those are the omega-3s you are looking for, switching bottles does not mean starting from a completely different nutritional idea.
That is why we would still begin with the same simple check: how much EPA and DHA does the daily serve actually provide? You can browse our fish oil options if you want to see how different strengths are presented. If you want broader background first, our Fish Oil in NZ After 50 guide covers the basics without turning this article into another introduction to omega-3.
What genuinely changes: the source and the form
Fish oil comes from fish. Depending on the product and how it has been processed, its EPA and DHA may be present in triglyceride, re-esterified triglyceride, ethyl ester or other forms.
Krill oil comes from krill, small crustaceans that live in the ocean. Much of the omega-3 in krill oil is associated with phospholipids. In everyday language, that simply means the fats are packaged differently from the way they are in many fish oils.
Krill oil can also contain naturally occurring astaxanthin, a reddish antioxidant compound found in krill. That is a real formulation difference. It does not automatically tell you how much EPA and DHA you are getting, though, so it is worth reading the full panel rather than assuming a 1500 mg krill oil headline means 1500 mg of EPA and DHA.
What about fish oil vs krill oil absorption?
This is where the marketing can sound more certain than the science.
The US National Institutes of Health Office of Dietary Supplements notes that some studies suggest the phospholipid form in krill oil may have somewhat greater bioavailability than omega-3s in fish oil, while other studies do not find that advantage. In other words, there is enough evidence to keep the question open, but not enough to say krill oil is always better absorbed.
A 2023 randomised, double-blind crossover study compared one phospholipid-enhanced fish oil product with one krill oil product in 24 healthy adults. Over 24 hours, the average rise in EPA plus DHA was similar between the two products, although their absorption profiles were not identical.
A separate four-week study matched the EPA and DHA dose across fish oil ethyl ester, fish oil triglyceride and krill oil groups. It found no significant difference in total plasma EPA plus DHA at four weeks, and red-cell EPA plus DHA levels were also similar across the three formulations.
So when you see a very precise claim that krill oil absorbs dramatically better than ordinary fish oil, we would treat that as product marketing rather than settled evidence. The more useful question is what the actual product delivers in the daily serve you will take.
What the current labels actually change
This is where a shelf swap can become much more practical. The number printed largest on the front of the bottle is not necessarily the amount of EPA and DHA you will get each day.
Our current Super Fish Oil 2XP daily serve is one capsule, providing 360 mg EPA and 240 mg DHA. That is 600 mg combined EPA plus DHA.
GO Krill Oil 1500 mg currently lists one capsule daily, with 120 mg EPA and 60 mg DHA, for 180 mg combined EPA plus DHA. It also lists phospholipids and naturally occurring astaxanthin.
Sanderson Krill Oil 1500 mg currently lists one capsule daily, with 225 mg EPA and 120 mg DHA, for 345 mg combined EPA plus DHA. It also lists phospholipids and astaxanthin.
Those examples are useful because all three bottles have a strong headline oil amount, yet the named EPA and DHA amounts differ. Before you switch, check the daily serve, EPA, DHA, capsule count, allergy warnings and any added ingredients. For a deeper look at how to read those numbers, see our EPA vs DHA fish oil label guide.
Why Our Super Fish Oil Still Earns Its Place Beside Krill Oil
We like our Super Fish Oil 2XP Omega 3 because it keeps the daily numbers clear. One capsule provides 360 mg EPA and 240 mg DHA, giving you 600 mg combined EPA plus DHA. The current direction is one capsule daily with food or as professionally prescribed.
The bottle contains 365 capsules, so the standard one-capsule direction is simple to keep at home or when travelling. The oil comes from wild-caught cold-water fish from a sustainably managed natural resource. It is micro distilled and comprehensively tested for impurities including mercury, heavy metals and pesticides, and it contains natural orange oil.
For customers who want a straightforward fish oil with clearly stated EPA and DHA amounts and an easy one-a-day habit, we believe that combination makes Super Fish Oil 2XP a strong option. Krill oil may still suit someone who specifically wants a krill source, phospholipids or naturally occurring astaxanthin, but changing source does not automatically make the omega-3 choice better for every person.
A quick safety note before you switch
Krill comes from crustaceans, so allergy wording deserves a proper look. The current GO krill product says to avoid it if you are allergic to seafood, while the current Sanderson krill product says to use it with caution if you have a shellfish allergy.
It is also sensible to check with a pharmacist, GP or other qualified health professional before changing or combining omega-3 supplements if you take blood-thinning or antiplatelet medicines, have a bleeding disorder, have a heart-rhythm concern, have surgery planned, are pregnant or breastfeeding, have a seafood allergy, are considering a high omega-3 intake, or are following a clinician-directed treatment or dose.
Do not stop or change prescribed medicines, and do not replace a clinician-directed omega-3 dose, just because you are changing from fish oil to krill oil or back again.
Common questions about switching from fish oil to krill oil
What is the difference between fish oil and krill oil?
Fish oil comes from fish, while krill oil comes from krill. Both can provide EPA and DHA, but krill oil contains much of its omega-3 in phospholipid form and can also contain naturally occurring astaxanthin. The EPA and DHA amount per daily serve can differ substantially between products.
Does krill oil contain EPA and DHA?
Yes. Krill oil can provide both EPA and DHA. Check the label for the named EPA and DHA amounts rather than relying only on the total krill oil amount on the front of the bottle.
Is krill oil better absorbed than fish oil?
Not in a way that has been proven for every product or every person. Some studies suggest a bioavailability advantage for krill phospholipids, while others find similar EPA and DHA absorption or blood levels when products are compared carefully.
Is krill oil better than fish oil overall?
There is no universal answer. Krill oil changes the source and form and may add naturally occurring astaxanthin, while fish oil products can provide different EPA and DHA concentrations, capsule counts and quality features. The better fit depends on the actual label, your preferences, allergies and any professional advice you need to follow.
Which usually gives more EPA and DHA per daily serve?
There is no fixed rule for every fish oil or krill oil. In the current Gold Health examples discussed here, Super Fish Oil 2XP provides 600 mg combined EPA plus DHA per one-capsule daily serve, GO Krill Oil 1500 mg provides 180 mg, and Sanderson Krill Oil 1500 mg provides 345 mg. Always compare the current label because formulations can change.
Can I switch from fish oil to krill oil?
For many people, changing omega-3 source is simply a matter of choosing a different product, but compare EPA, DHA, directions and allergy cautions before you swap. If your omega-3 was recommended for a specific clinical reason or dose, check with your pharmacist, GP or qualified health professional first.
Can I take fish oil and krill oil together?
Do not assume you need both. Taking them together can increase your total EPA and DHA intake, so add up the full daily amount and check with a health professional if you use blood-thinning or antiplatelet medicines, have a bleeding or heart-rhythm concern, have surgery planned, or are following a clinician-directed dose.
Is krill oil suitable if I have a shellfish or seafood allergy?
Krill is crustacean-derived, and current krill products sold by Gold Health carry seafood or shellfish allergy cautions. If you have a known or suspected allergy, check the full label and ask a pharmacist, GP or qualified health professional before use.
What should I check on the label before switching?
Check EPA and DHA per daily serve, how many capsules make that serve, the source and form of the oil, allergy warnings, directions, cautions, added ingredients such as astaxanthin, and any quality or testing information that matters to you. Compare those details before judging the product by the large oil number on the front.
Next steps
If you are deciding between fish oil and krill oil, start with the part of the label that matters most: the named EPA and DHA in the daily serve. Then look at source, capsule count, allergy information, directions and the practical features that make the product easy for you to take consistently.
If clear EPA and DHA amounts and a simple one-capsule daily direction appeal to you, our Super Fish Oil 2XP is an easy place to start. You can also compare our fish oil range before choosing.
References
- NIH Office of Dietary Supplements: Omega-3 Fatty Acids Fact Sheet for Health Professionals
- PubMed PMID 37413768: phospholipid-enhanced fish oil versus krill oil after acute administration
- PubMed PMID 26328782: fish oil versus krill oil in a four-week matched-dose bioavailability study
General information only. Supplements are not a substitute for medical care or prescribed medicines. If you are unsure what suits you, check with a pharmacist, GP or other qualified health professional.
