GLA (Gamma-Linolenic Acid)
An omega-6 fatty acid that plays a role in reducing inflammation and supporting skin health.
Also known as: Gamma-Linolenic Acid
Overview
Gamma-linolenic acid (GLA) is an omega-6 fatty acid that is found in various plant-based oils, such as evening primrose oil, borage oil, and black currant seed oil. While most omega-6 fatty acids are considered to be pro-inflammatory, GLA is unique in that it has anti-inflammatory properties. The body can convert GLA into a substance called dihomo-gamma-linolenic acid (DGLA), which is a precursor to prostaglandins, a type of hormone-like substance that helps to regulate inflammation. By increasing the production of anti-inflammatory prostaglandins, GLA may help to reduce inflammation associated with conditions like rheumatoid arthritis, eczema, and premenstrual syndrome (PMS). GLA is also important for maintaining healthy skin and may help to improve skin hydration, elasticity, and firmness. While the body can produce GLA from linoleic acid, another omega-6 fatty acid, this conversion can be impaired by factors such as aging, stress, and certain health conditions. Therefore, supplementing with GLA may be beneficial for some individuals.
Key Benefits
Reduces Inflammation
May help to alleviate symptoms of inflammatory conditions like rheumatoid arthritis and eczema.
Supports Healthy Skin
May improve skin hydration, reduce inflammation, and promote a healthy skin barrier.
Promotes Hormonal Balance
May help to relieve symptoms of PMS, such as breast pain and mood swings.
Dosage & How to Take
The dosage of GLA can vary depending on the source and the individual's needs.
| Purpose | Dose | Notes |
|---|---|---|
| Rheumatoid Arthritis | 500-1000 mg of GLA per day | May take several months to see an effect. |
| Eczema | 300-600 mg of GLA per day | Can be taken orally or applied topically. |
Best Time to Take
It is best to take GLA with meals to enhance absorption.
With or Without Food
Should be taken with food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Borage Oil | High | A potent source of GLA | Contains the highest concentration of GLA of any plant-based oil. |
| Evening Primrose Oil | Medium | A well-researched and popular source of GLA | Often used for PMS and skin health. |
| Black Currant Seed Oil | Medium | A balanced source of GLA and other fatty acids | Also contains an omega-3 fatty acid called alpha-linolenic acid (ALA). |
Side Effects & Safety
Common
- Headache
- Nausea
- Diarrhea
- Stomach upset
Rare
- Bleeding (in high doses)
- Seizures (in people with seizure disorders)
Contraindications
- Bleeding disorders
- Seizure disorders
- Pregnancy
Interactions
May increase the risk of bleeding.
May increase the risk of seizures.
Scientific Research
Gamma-linolenic acid for rheumatoid arthritis
A 2011 review of 7 studies found that GLA supplementation was associated with a significant reduction in pain and disability in people with rheumatoid arthritis.
Herbal treatment for atopic dermatitis: a systematic review and meta-analysis
A 2018 review of 27 studies found that evening primrose oil, a source of GLA, was effective for reducing the severity of eczema.
Food Sources
Products With GLA (Gamma-Linolenic Acid)
7 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.