EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are some of the fats that make up omega-3. These are essential for your health and brain function, and most people aren’t getting enough of them in their diet.
Krill oil is a rich source of these important fats. Since most people are falling short of proper omega-3 levels, EPA and DHA (in the form of krill oil) makes Bulletproof’s list of 10 Supplements Everyone Needs.
This is the one supplement that Bulletproof recommends a smaller dose than the government RDA:
Health Canada’s Recommended Dietary Allowances (RDA): 1.6g/day for adult males, 1.1g/day adult females
Bulletproof Recommended Supplement Dose: 1000mg / day
Here’s a look at what Bulletproof has to say about Krill Oil:
EPA/DHA (Krill oil)
This is a tricky one. Small doses of high-quality fish oil reduce inflammation, improve brain function, and even enhance muscle growth, but poor quality or high doses can cause more problems than they help to solve. Not all fish oil is created equal. Most of the brands you are likely to buy at your local grocery are contaminated, oxidized, and low potency. If you can’t find a good fish oil – you’re much better off avoiding it all together.
That’s why I recommend krill oil over fish oil altogether. Krill is more stable and it is phosphorylated, meaning it’s easier for your brain to use. It also comes with astaxanthin, a potent antioxidant.
There are real benefits to taking EPA and DHA, but most of these are strongest if your diet is deficient in omega-3, or too high in omega-6. If you’re eating a Bulletproof Diet, this won’t be a problem. Humans only need 350mg of DHA and EPA a day to have optimal brain function. If you’re eating grass-fed meat and wild caught fish, this is easily obtainable. If you can’t find grass-fed meat or wild caught seafood, you should supplement with at least 1000mg of krill oil per day.
Dose: 1000mg / day
Forms: Krill Oil
Time Taken: With meals.
Recommended Brand: Jarrow Krill oil
In addition to these basic supplements, there are a few you should also consider taking.
You can get the same benefits from both krill oil or fish oil. The big difference is that fish oil is more likely to be rancid and be bad for you. In this video, Dr. Josh Axe discusses what makes for a good fish oil supplement. Watch the video or read the summary below:
Dr Axe starts off by estimating that over 90% of Americans who consume fish oil are taking a supplement that contains mercury or hydrogenated oil. If you’re buying your supplement from a grocery store, drug store, or most health stores it’s probably not good fish oil.
Good fish oil is so important for us because it contains omega-3 fats called EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Recent studies show that DHA is crucial for women’s health, and for the development of young children. EPA is important because it naturally reduces inflammation.
For centuries we got our omega-3 from eating wild fish like salmon, mackerel, and sardines. If you aren’t eating fish on a daily basis you aren’t getting enough omega-3. Also while fish is a good source of omega-3, most fish today is going to contain mercury, which should be avoided.
Dr Axe recommends avoiding fish oils that don’t contain antioxidants. Fish oil is very delicate. If it doesn’t contain antioxidants the oil can become rancid, and bad for you. Dr Axe recommends buying fish oil supplements that contain antioxidants like astaxanthin. He also notes that you should avoid buying fish oil that contains any other oils or chemicals. It should say low or no mercury. It should also be tested and processed at a low temperature.
Dr Axe recommends Oceans 3, which contains astaxanthin. It is key for anti-aging, recovering from workouts, reducing inflammation, and boosting the immune system. This may be the best antioxidant for keeping omega-3 healthy.
For a natural source of omega-3, sardines and salmon are your best options.
According to research your omega-6 to omega-3 ratio should be 1:1. In America, the average ratio is 30:1. That means that a good portion of the population is omega-3 deficient, and this is why Dr. Axe recommends people take an omega-3 supplement. He says most doctors recommend 1000mg per day.
Ocean’s 3 contains 3 important ingredients: omega-3 fats, astaxanthin, and fucoxanthin. Fucoxanthin helps you burn fat and lose weight.
Dr Axe explains he doesn’t take krill oil because krill is a shellfish. Anyone with a shellfish allergy, or trying to follow kosher or Levitical principles cannot eat shellfish. Both krill oil and fish oil are great sources of omega-3, assuming you are ensuring you take good, uncontaminated supplements.
Dr Axe has also provided a list of the benefits of astaxanthin:
Astaxanthin is considered one of the most powerful antioxidants available, and has shown benefits, anti-aging being a primary benefit.*
Astaxanthin is an Antioxidant in the carotenoid family that gives Salmon its red-orange colour. Research published in The Journal of Nutrition and Metabolism suggests Astaxanthin can help reduce oxidative stress, inflammation, and enhance the immune system!*
According to several studies, when it comes to singlet oxygen quenching or eliminating free radicals astaxanthin can be as much as:
- 550 times stronger than vitamin E*
- 800 times more powerful than CoQ10*
- 6000 times more potent than vitamin C*
Astaxanthin was even found to be more than 500 times more powerful than catechins found in green tea!*
Here’s a quick summary of all the ways you may potentially benefit from astaxanthin:
- Reduce wrinkles and age spots*
- Improves vision*
- Supports joint health*
- Reduce signs of aging*
- Improves endurance and exercise recovery*
- Support immune system*
Improves skin and reduce sun damage*
Benefits of EPA and DHA
It is important to keep a healthy balance of omega-6 to omega-3. As stated above, we should strive to keep as close to a 1:1 balance as possible. An imbalance can lead to inflammation, while a balanced ratio will lower inflammation.
Proper EPA and DHA levels have been shown to work as an antidepressant. A high omega-3 diet has been shown to help alleviate the signs of depression. Studies have also shown that as little as 1g of pure EPA can be enough to treat borderline personality disorders.
Fish oil is also great for your hair and skin. EPA and DHA help to nourish the skin, and work as an anti-aging product, reducing wrinkles and keeping skin young. An omega-3 deficiency can lead to dandruff, thin hair, eczema, psoriasis, sun spots, and age spots.
Like vitamin A, fish oil has been shown to help with ocular health. Not only does it help prevent dry eyes, but it also helps prevent age-related eye disorders like cataracts.
As we’ve highlighted above, fish oil is a powerful antioxidant. It reduces the free radicals and works as an anti-inflammatory. These functions reduce your risk of diseases like diabetes, cardiovascular disease, and cancer.
Fish oil also improves brain function. It helps you think clearer and has also been to tied to reducing the cognitive decline in Alzheimer’s patients. It has also been shown to increase attention, helping people who have ADD or ADHD.
Omega-3 has been shown to boost fertility in both men and women. DHA is key for sperm mobility and producing healthy sperm. Fish oil can also reduce inflammation, balance hormones, and regulate women’s fertility cycle. It is also important for pregnant women because fish oil boosts the brain, nerve, and eye function in infants.
Supplements that contain the antioxidant fucoxanthin will also help you burn fat and lose weight.
Good Whole Food Packed with EPA and DHA (Omega-3)
A 100g serving of wild salmon contains 2.539g of omega-3 (0.321g of EPA and 1.115g of DHA). This is a substantial amount of this essential fatty acid. Wild salmon is definitely a good whole food you will want in your diet.
Sardines
If you are looking to get high levels of omega-3 in your diet then look no further than sardines. Atlantic sardines canned in oil contain 5.148g of omega-3 per 100g (0.473g of EPA and 0.509g of DHA).
Omega-3 Supplements
Garden of Life, Oceans 3, Beyond Omega-3 with OmegaXanthin This is the supplement recommended by Dr. Axe. It contains EPA, DHA, astaxanthin, and fucoxanthin. This supplement is a healthy fish oil choice that will also help you burn fat. 2 softgels provides you with 450mg of DHA and 675mg of EPA. It is also tested for mercury, lead, pesticides, and other toxins.
Jarrow Formulas, Krill Oil This is the supplement recommended in the Bulletproof supplement list. 2 softgels contain 110mg of EPA and 55mg of DHA. It also contains astaxanthin, which is an important antioxidant that will keep the oil safe. This supplement contains shellfish.
Disclaimer: We are not medical professionals. Please consult with a doctor before adding/changing your dosage of any supplement in your diet. Take any supplements at your own risk.
