Hiomega
Also known as: Hiomega, Fish oil, Marine omega-3s, Polyunsaturated fatty acids (PUFAs), Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), Alpha-linolenic acid (ALA), Omega-3 Fatty Acids
Overview
Omega-3 fatty acids are essential polyunsaturated fatty acids (PUFAs) crucial for human health, as the body cannot produce them. They are primarily found in fish oils (EPA and DHA) and some plant oils (ALA). Hiomega is a branded supplement containing these omega-3 fatty acids, typically derived from fish oil. These supplements are widely used for their potential benefits in cardiovascular health, cognitive function, and anti-inflammatory effects. Extensive research, including numerous randomized controlled trials and meta-analyses, has explored their efficacy. While some high-quality studies suggest benefits in specific outcomes like reducing major cardiovascular events and improving memory, the overall evidence for preventing major cardiovascular diseases or mortality remains mixed.
Benefits
Omega-3 supplementation offers several evidence-based benefits. For cardiovascular health, moderate evidence suggests it may reduce the risk of major cardiovascular events and myocardial infarction, though results are inconsistent across studies. A systematic review of 15 RCTs found moderate evidence for cardiovascular benefit but noted insufficient overall evidence for the prevention of cardiovascular disease. Cognitive function can also be enhanced; a meta-analysis showed omega-3 supplementation significantly improves primary memory with a standardized mean difference (SMD) of 0.77. Furthermore, omega-3s significantly increase serum brain-derived neurotrophic factor (BDNF) levels (SMD: 0.72 pg/mL), which is linked to neuroplasticity and cognitive health. These cognitive and neurotrophic effects have been observed in trials as short as 10 weeks. Cardiovascular benefits appear more pronounced in individuals at risk or with existing cardiovascular disease, while cognitive benefits are observed in general adult populations. However, omega-3s have shown no significant effect on lean body mass or BMI in cancer patients.
How it works
Omega-3 fatty acids exert their effects through multiple biological pathways. They modulate inflammatory responses by influencing the production of eicosanoids and cytokines, thereby reducing systemic inflammation. They also improve endothelial function, which is crucial for healthy blood vessel activity. In the cardiovascular system, omega-3s can help stabilize heart rhythm, reduce triglyceride levels, and improve blood lipid profiles. In the nervous system, they are integral components of cell membranes, influencing membrane fluidity and cell signaling. They also promote neuroplasticity and increase brain-derived neurotrophic factor (BDNF) levels, which supports neuronal growth and survival. Omega-3s interact with nuclear receptors like PPARs, further regulating gene expression related to lipid metabolism and inflammation. They are absorbed in the small intestine, with bioavailability varying based on the formulation, such as ethyl esters versus triglycerides.
Side effects
Omega-3 fatty acids are generally considered safe with a low incidence of adverse effects. The most common side effects, occurring in over 5% of users, include mild gastrointestinal discomfort such as indigestion, nausea, or diarrhea, and a fishy aftertaste or burps. Less common side effects, affecting 1-5% of individuals, involve a potential increase in bleeding tendency, particularly at higher doses. Rare side effects, occurring in less than 1% of users, include allergic reactions. Omega-3s can interact with certain medications, notably anticoagulants (blood thinners) and antiplatelet drugs, which can further increase the risk of bleeding. Therefore, caution is advised for patients with bleeding disorders or those on blood-thinning medications. While generally safe during pregnancy and lactation, appropriate dosing should be maintained. It is always recommended to consult a healthcare professional before starting supplementation, especially if on other medications or with pre-existing health conditions.
Dosage
The recommended dosage of omega-3 fatty acids varies depending on the intended therapeutic effect. For general health and cardiovascular benefits, a common dosage is 1 gram per day of combined EPA and DHA. For more pronounced therapeutic effects, such as triglyceride reduction, dosages typically range from 1 to 4 grams per day of combined EPA and DHA. Regulatory agencies generally consider up to 3-4 grams per day as safe. Omega-3 supplements are best taken with meals, as the presence of dietary fats can significantly enhance their absorption and bioavailability. The triglyceride form of omega-3s is often preferred over ethyl esters due to potentially better absorption. There are no specific cofactors required for omega-3 absorption, but overall dietary quality can influence their efficacy. It is important not to exceed the maximum safe dose without medical supervision due to the increased risk of side effects like bleeding.
FAQs
Is omega-3 supplementation effective for heart disease prevention?
Evidence is mixed; some moderate benefit exists in reducing major cardiovascular events, but it does not consistently reduce overall mortality. Consult your doctor for personalized advice.
Does omega-3 improve cognitive function?
Yes, meta-analyses indicate that omega-3 supplementation can improve primary memory and increase brain-derived neurotrophic factor (BDNF) levels, supporting neuroplasticity.
Are there risks of bleeding with omega-3 supplements?
There is a slightly increased risk of bleeding at high doses, especially when taken with anticoagulants or antiplatelet drugs. Discuss this with your healthcare provider.
How long does it take to see benefits from omega-3 supplementation?
Cognitive and neurotrophic effects may appear within 10 weeks. Cardiovascular benefits may require longer-term supplementation to manifest.
What are the most common side effects of omega-3s?
The most common side effects are mild gastrointestinal discomfort, such as indigestion or nausea, and a fishy aftertaste or burps.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36103100/ – This systematic review and meta-analysis of 15 RCTs found moderate evidence that omega-3 supplementation reduces major cardiovascular events. However, it concluded that there is insufficient overall evidence for the prevention of cardiovascular disease, highlighting heterogeneity among studies and unclear dose-response relationships.
- https://jamanetwork.com/journals/jama/fullarticle/1357266 – This systematic review and meta-analysis of 20 studies involving 68,680 patients found no significant association between omega-3 supplementation and all-cause mortality or major cardiovascular events. Limitations included low doses in some studies and potential publication bias.
- https://pubmed.ncbi.nlm.nih.gov/37589276/ – This systematic review and meta-analysis of 12 RCTs with 587 subjects demonstrated that omega-3 supplementation significantly increases serum brain-derived neurotrophic factor (BDNF) levels (SMD 0.72, p<0.001). The study noted high heterogeneity among the included trials.
- https://www.nature.com/articles/s41430-022-01100-x – This systematic review and meta-analysis of 14 RCTs in cancer patients found no significant effect of omega-3 supplementation on lean body mass or body mass index (BMI). The findings were limited to cancer patients and involved variable dosing regimens.
- https://www.nature.com/articles/s41598-025-16129-8 – This systematic review and meta-analysis concluded that omega-3 supplementation improves primary memory (SMD 0.77). The study acknowledged limitations due to heterogeneity across the included randomized controlled trials.
