Supplement
GLA (Gamma-Linolenic Acid)
SaveAn omega-6 fatty acid found in borage, evening primrose, and black currant seed oils. Unlike most omega-6 fats, GLA is converted to anti-inflammatory DGLA.
Quick verdict
Moderate evidence for skin conditions and inflammatory disorders; effects are modest and require consistent supplementation.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
GLA is metabolized to DGLA, which competes with arachidonic acid and produces anti-inflammatory eicosanoids. RCTs show benefit for eczema, rheumatoid arthritis symptoms, and diabetic neuropathy, though effect sizes are generally small to moderate.
Benefits
- Anti-inflammatory via DGLA production
- May improve eczema and skin barrier function
- Some evidence for rheumatoid arthritis symptom relief
Dosage notes
Typical GLA doses are 240-480 mg daily from evening primrose oil (providing ~9% GLA) or borage oil (~24% GLA).
Side effects
- Mild GI upset
- Soft stools
- Headache in some users
Who should be cautious
May increase bleeding risk when combined with anticoagulants. Some borage oil products may contain pyrrolizidine alkaloids.
What this page cannot tell you
Response varies by individual delta-6-desaturase activity. Benefits require weeks to months of consistent use. Source quality matters.
Leaderboard scores
- Pain40
- Immunity35
- Recovery30
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