Gamma-linolenic acid, or GLA, is a unique omega-6 fatty acid with potent anti-inflammatory properties, distinguishing it from other omega-6s. While many people associate omega-6 with pro-inflammatory effects, GLA is metabolized differently, producing beneficial anti-inflammatory compounds. Your body can produce some GLA from linoleic acid found in nuts and seeds, but this conversion can be inefficient due to age, diet, and certain health conditions. For this reason, many individuals turn to supplements to boost their GLA intake. The most common supplemental sources are evening primrose, black currant seed, and borage oils, but their GLA content varies significantly. For those seeking the most concentrated dose, understanding which supplement contains the highest GLA is crucial for maximizing potential benefits.
The Top Contender: Borage Oil
When it comes to the highest concentration of GLA, borage oil (extracted from the seeds of the Borago officinalis plant) stands out as the clear winner. Containing approximately 17% to 25% GLA, it delivers significantly more of this fatty acid per dose than its competitors. This makes borage oil a more efficient option for achieving higher therapeutic levels. Its high GLA content is what provides its notable anti-inflammatory effects, which have been studied for conditions such as rheumatoid arthritis and atopic dermatitis. Some advanced extraction processes can even yield products with GLA content exceeding 50%.
Factors to consider with borage oil
- Potency: A higher GLA percentage means you may need to take fewer capsules to get a desired level, which can be more convenient.
- Safety: Borage plants can produce potentially toxic compounds called pyrrolizidine alkaloids (PAs), which can harm the liver. When purchasing a borage oil supplement, it is essential to choose a product that is certified PA-free by the manufacturer.
Runners-Up: Black Currant and Evening Primrose Oil
While not as concentrated as borage oil, both black currant seed oil and evening primrose oil are widely used and offer substantial GLA content. They are valuable alternatives, especially for individuals with sensitivities or those who prefer a specific plant-based source.
Black Currant Seed Oil
Black currant seed oil is a source of GLA, typically containing between 15% and 20%. It also contains the omega-3 fatty acid alpha-linolenic acid (ALA), offering a balanced omega profile that may be beneficial for cellular health.
Evening Primrose Oil
Perhaps the most well-known GLA supplement, evening primrose oil is traditionally used for women's health and skin conditions. However, its GLA content is the lowest of the three primary sources, generally ranging from 7% to 10%. This means a higher quantity of evening primrose oil might be needed to match the GLA intake from borage oil.
Comparison of GLA-Rich Oils
| Feature | Borage Oil | Black Currant Seed Oil | Evening Primrose Oil |
|---|---|---|---|
| GLA Content | 17-25% (highest) | 15-20% (medium-high) | 7-10% (lowest) |
| Other Omega Content | Predominantly Linoleic Acid (Omega-6) | Also contains ALA (Omega-3) | Also contains Linoleic Acid (Omega-6) |
| Additional Considerations | Must be certified PA-free | Contains a beneficial blend of Omega-3s and Omega-6s | Well-known for traditional uses, but requires a higher amount for equivalent GLA |
The Therapeutic Benefits of a High-GLA Supplement
The reason for seeking a supplement with a high GLA concentration is to effectively increase the body's levels of the anti-inflammatory metabolite, dihomo-gamma-linolenic acid (DGLA).
- Skin Health: Research indicates that GLA can significantly improve the appearance of skin by reducing inflammation and transepidermal water loss (TEWL). This can lead to increased skin hydration and improved barrier function, potentially benefiting conditions like eczema.
- Rheumatoid Arthritis: Some studies have shown that GLA may reduce symptoms of rheumatoid arthritis, such as joint tenderness and stiffness.
- Hormonal Support: GLA is often used to alleviate symptoms of premenstrual syndrome (PMS) and cyclic mastalgia, though the evidence for this is mixed.
- Diabetic Neuropathy: Some preliminary studies suggest that GLA supplementation might offer benefits for individuals with diabetic neuropathy by supporting nerve function.
Choosing the Right High-GLA Supplement
Selecting a high-GLA supplement involves more than just looking at the concentration percentage. Consider these factors before making your choice:
- Purity and Processing: Ensure the oil is cold-pressed and hexane-free, which preserves the integrity of the fatty acids. For borage oil, verify it is certified PA-free to avoid hepatotoxicity.
- Combination Formulas: Some manufacturers offer blends that combine GLA with omega-3 fatty acids like EPA. This combination is theorized to enhance GLA's anti-inflammatory effects by promoting the conversion of DGLA and inhibiting the production of pro-inflammatory arachidonic acid.
- Consultation with a Healthcare Provider: Consulting a healthcare provider is recommended to determine what is appropriate for your specific needs.
- Reputation: Look for reputable brands that provide third-party testing to ensure the product contains the stated amount of GLA and is free of contaminants. The FDA does not regulate supplements like prescription drugs, so brand trust is important.
Potential Side Effects and Safety
GLA supplements are generally considered safe for most adults when taken appropriately. However, some mild side effects have been reported, including gastrointestinal issues like gas, bloating, and soft stools. Due to its potential to slow blood clotting, individuals with bleeding disorders or those taking blood-thinning medications should use caution and consult a healthcare professional. It is also advisable to stop taking GLA at least two weeks before any scheduled surgery. Pregnant and breastfeeding women should also consult a doctor before use, particularly with borage oil, due to unresolved safety concerns related to PAs and potential hormone effects. More information on side effects and interactions can be found on resources like the WebMD GLA page.
Conclusion
For those asking "what is the highest GLA supplement?" the answer is unequivocally borage oil, which offers a significantly higher concentration of this beneficial omega-6 fatty acid than evening primrose or black currant seed oil. The increased potency of borage oil can be advantageous for achieving higher therapeutic levels to support skin health, joint function, and combat inflammation. When choosing a borage oil supplement, however, it is critical to select a product that is certified free of toxic pyrrolizidine alkaloids. While evening primrose and black currant seed oils are also viable options, borage oil provides the most concentrated dose of GLA. As with any dietary supplement, consulting with a healthcare professional is the best course of action to ensure safety and align supplementation with your personal health goals.
