What is GLA?
Gamma-linolenic acid is one of the omega-6 fatty acids. It's found in high amounts in the seed oils of evening primrose and borage (a European herb).
Omega-6 is usually known as "the fat that increases inflammation." But in your body, GLA goes through DGLA and turns into PGE1 (a substance that calms inflammation and widens blood vessels). That's why, even though it's an omega-6, it can work to reduce inflammation.
In some countries, it's an officially recognized ingredient that may help with blood cholesterol, circulation, premenstrual discomfort, and skin conditions linked to an overreactive immune system.
GLA benefits: where it may help
- Itchy, sensitive skin: This is its most common use — easing skin inflammation and itching. In a 12-week study on atopic skin, itching, redness and oozing decreased.
- Skin that didn't respond to omega-3: It's often added for skin issues omega-3 alone couldn't handle. There's even a personal account of severe hand eczema improving after 3 months of taking it with omega-3 and probiotics.
- Joint swelling: In a study of people with rheumatoid arthritis (a disease where the immune system attacks the joints), taking high doses for 24 weeks reduced the number of swollen joints.
- Numbness and tingling in hands and feet: In a 12-week study, pain from diabetic peripheral neuropathy (numbness and stinging in the hands and feet) went down.
- Circulation: It works to widen blood vessels and keep blood from clumping.
Who needs it
- □ Eczema or atopic dermatitis often makes your skin itchy and red
- □ Your skin inflammation doesn't settle down even with omega-3
- □ You're prone to allergies and your skin is sensitive
- □ Your hands and feet go numb and your circulation is poor
- □ You have significant premenstrual discomfort
Talk to your doctor first if you:
- Take blood thinners (warfarin, aspirin, etc.)
- Take immunosuppressants for an autoimmune condition — if you take it, start with a low dose
- Have surgery, a tooth extraction or an endoscopy coming up — stop 1 week before
Why you should take GLA with omega-3
In your body, GLA can go down one of two paths.
- The good path: It turns into PGE1, which calms inflammation.
- The bad path: Some of it can turn into arachidonic acid (a substance that drives inflammation).
The enzyme at the gateway to the bad path (delta-5 desaturase) prefers omega-3. When omega-3 takes up that enzyme first, less GLA goes down the bad path and more goes down the good one.
Sesamin, found in sesame seeds, also helps block this bad path. Some products sold overseas combine GLA with sesamin.
Evening primrose oil vs borage oil: types compared
| Type | GLA content | Features | Best for |
|---|---|---|---|
| Borage oil | About 20–25% | More GLA per capsule, so you can take fewer capsules | People who need a high dose |
| Evening primrose oil | About 10% | Cheap and easy to find, but you need more capsules for the same GLA | People starting out lightly |
| Black currant seed oil | Lower | Contains both plant omega-3 (ALA) and GLA | People who want both at once (not high-dose) |
| GLA with sesamin | Varies by product | Sesamin helps block the inflammatory path | People worried about omega-6 inflammation |
How to take GLA and how much
Bottom line: after meals, split between morning and evening. It's an oil, so taking it with food helps absorption and is easier on your stomach.
| Basis | Daily amount |
|---|---|
| Common starting dose | Evening primrose oil 1,300 mg × 2 capsules (about 240 mg GLA) |
| Amount used in skin studies | GLA 274 mg × twice a day |
| Numbness and tingling study | GLA 320 mg |
| Joint study | GLA 1,400 mg |
Many say that a fairly high dose is needed if your skin is in bad shape. But start low, see how your stomach handles it, and then increase.
How to choose a GLA product
- How many mg of GLA per capsule — Look at the GLA amount, not the total oil.
- Purity (%) — A high-purity oil like borage lets you take fewer capsules.
- Rancidity and potency testing — Oils go bad easily. Products that pass third-party testing like ConsumerLab are more trustworthy.
- Pairing with omega-3 — If you already take a good omega-3, adding a GLA-only product is the cleanest approach.
GLA side effects and cautions
- Stomach upset and allergies: Since it's an oil, it can cause bloating or loose stools. Split it up after meals.
- Bleeding and bruising: It works to keep blood from clumping. Combined with blood thinners, you may bruise easily.
- Before surgery or procedures: Stop 1 week before surgery, tooth extractions, endoscopies and similar procedures.
- Immunosuppressants: If you take medication for an autoimmune condition, talk to your doctor and start with a low dose.
- Some psychiatric drugs (phenothiazines): Some data show a higher risk of seizures when taken together. These drugs are rarely used today, but if you take one, be sure to talk to your doctor.
- Omega-6 concerns: If you're worried about inflammation, take it with omega-3 or sesamin.
Medications and conditions to watch
- Check Anticoagulant and antiplatelet drugs (warfarin, aspirin, etc.) — Bleeding and bruising risk may increase — talk to your doctor and stop 1 week before surgery
- Check Immunosuppressants — Possible interaction — talk to your doctor and start with a low dose
- Check Phenothiazine psychiatric drugs — Data show a higher seizure risk — if you take one, be sure to talk to your doctor
Combinations
Works well with: Omega-3
Frequently asked questions
Can I take GLA with omega-3?
Yes — in fact, it's recommended. Omega-3 takes up the gateway to the inflammatory path first, helping GLA go toward calming inflammation instead.
GLA is an omega-6. Won't it increase inflammation?
In your body, GLA mostly turns into a substance that calms inflammation (PGE1). Some can go toward the inflammatory path, so it's best taken with omega-3.
Are evening primrose oil and GLA the same thing?
Evening primrose oil is an oil that contains GLA. It's about 10% GLA, so a 1,300 mg capsule has about 120 mg of GLA.
Which is better, borage oil or evening primrose oil?
Borage oil has a higher GLA content (about 20–25%), so you can take fewer capsules. Evening primrose oil is cheaper. In the end, compare by how many mg of GLA are in each capsule.
When should I take GLA?
Take it after meals. If you take 2 or more capsules a day, splitting them between morning and evening is better for absorption and easier on your stomach.
Does GLA help eczema?
Many studies and personal accounts report less itching, redness and oozing. But it doesn't replace medication, so take it consistently with omega-3 and keep working with your doctor on treatment.
Related concerns
Last updated 2026-10-12