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including those of neurons, are made of phospholipids
rather than triglycerides. While many fish oil supplements
provide DHA and EPA omega-3s in the form of
triglycerides, the omega-3s provided by krill oil are found in
the membrane-equivalent phospholipid form (krill oil is
made from the tiny invertebrate crustaceans that make up
much of a whale’s diet).
While the majority of research validating the use of
omega-3 supplementation for brain health and function has
used fish oil, new research suggests that krill oil may
provide a superior and more bioavailable form of omega-3,
and in particular DHA, which is more readily absorbed and
incorporated into neuronal membranes. Krill oil also
contains a number of other vital nutrients such as choline
and astaxanthin. The former is the precursor to the
neurotransmitter acetylcholine, which is critical for optimal
memory function, and the latter is a powerful fat-soluble
antioxidant.
So, should you take krill oil instead of fish oil? The most
sensible solution is to consume wild fish, which contains
both triglyceride and phospholipid forms of EPA and DHA.
Fish roe (caviar, or for sushi fans, ikura or tobiko) is also a
delicious source of phospholipid-bound omega-3s. If cost is
not an issue and you choose to supplement, covering your
bases with both a triglyceride-based fish oil as well as krill
oil may be beneficial. If cost or practicality is an issue, high-
quality triglyceride fish oil should work fine.