The Core Supplemental Sources of Gamma Linolenic Acid (GLA)
Gamma linolenic acid (GLA) is a polyunsaturated omega-6 fatty acid that, unlike many other omega-6s, is known for its anti-inflammatory properties. While the body can synthesize GLA from linoleic acid (LA), certain factors such as aging, specific health conditions, and dietary deficiencies can impair this conversion. This is why many people turn to supplements to ensure an adequate intake. The most common and potent sources of GLA in supplements are derived from plant seed oils.
Borage Oil: The Most Potent Source
Borage oil, extracted from the seeds of the Borago officinalis plant, is widely recognized as the richest dietary supplement source of GLA. Its gamma linolenic acid content typically ranges from 20% to 26%, significantly higher than other plant oils. This high concentration makes it a very efficient way to supplement GLA. Borage oil is converted in the body into dihomo-gamma-linolenic acid (DGLA), which leads to the formation of anti-inflammatory compounds. Supplements are readily available in softgel form, often providing a concentrated dose of this valuable fatty acid.
Evening Primrose Oil: A Well-Known Alternative
Evening primrose oil (EPO), derived from the seeds of the evening primrose plant (Oenothera biennis), is another popular source of GLA, though its concentration is lower than borage oil. The GLA content in evening primrose oil typically falls between 7% and 10%. Historically, it has been used as a traditional folk remedy and became more widespread in the 1980s and 1990s as a supplement for various inflammatory conditions. Despite its long history, research on its effectiveness has yielded mixed results for some applications, but it remains a widely used GLA supplement.
Black Currant Seed Oil: A Dual-Action Fatty Acid Source
Black currant seed oil is unique because it provides both gamma linolenic acid (GLA) and alpha-linolenic acid (ALA), an omega-3 fatty acid. This makes it a balanced choice for individuals looking to supplement both types of essential fatty acids. The GLA content of black currant seed oil is typically around 15% to 20%, placing it between borage and evening primrose oil in terms of concentration. Similar to other GLA sources, it is available in supplement form for easy consumption.
Other Sources of GLA Supplements
While less common as primary sources of high-concentration GLA, other supplements also contain this fatty acid, though often in smaller amounts:
- Hemp Seed Oil: This oil, derived from the seeds of the hemp plant, is a source of GLA as well as other essential fatty acids. It is often sold as a general health and wellness supplement rather than specifically for GLA content.
- Spirulina: This blue-green algae is a superfood that contains a variety of nutrients, including GLA. Spirulina supplements are available in tablet or powder form and offer a natural, plant-based source of this fatty acid.
- Fungal-Derived Oils: Some dietary supplements use oils extracted from fungi, which have been cultivated specifically to be rich in GLA. These are less common than plant-based oils but provide another option for supplementation.
Comparison of Major GLA Supplemental Sources
To help you decide which supplement might be right for you, here is a comparison of the three most popular GLA-rich oils based on concentration and additional benefits.
| Feature | Borage Oil (Starflower Oil) | Evening Primrose Oil (EPO) | Black Currant Seed Oil |
|---|---|---|---|
| GLA Content | 20%–26% | 7%–10% | 15%–20% |
| Additional Fatty Acids | Contains other omega-6s, but primary benefit is high GLA. | Contains other omega-6s and is a traditional remedy. | Also contains omega-3 (ALA) and stearidonic acid (SDA). |
| Concentration | Highest concentration of GLA among common supplements. | Lower concentration, but widely available and studied. | Offers a balanced omega-6 to omega-3 profile. |
| Traditional Use | Medicinally used since ancient times. | Historically used for PMS and skin health. | Found in jams and herbal teas; seeds provide valuable oil. |
Potential Benefits and Safety Considerations
While GLA supplements are often promoted for a variety of health conditions, it is important to understand the scientific evidence behind these claims. Some research suggests potential benefits for conditions such as diabetic neuropathy and certain inflammatory issues like rheumatoid arthritis. However, conclusive evidence is often limited, especially for common claims regarding eczema and PMS, with some studies indicating a placebo effect.
It is essential to consult a healthcare provider before starting any new supplement, as GLA may cause mild side effects like soft stools, gas, and belching, and could interact with blood-clotting medications. The long-term effects of supplementation are not fully known, and some experts suggest caution regarding potential imbalances in fatty acid levels.
Conclusion
For those seeking to increase their intake of gamma linolenic acid, dietary supplements derived from plant seed oils offer several reliable options. Borage oil stands out with the highest concentration, while evening primrose oil is a long-standing popular choice, and black currant seed oil provides a balanced combination of omega-3 and omega-6 fatty acids. While the human body can produce its own GLA, supplementation is a viable path for those whose conversion is inefficient. Before beginning any supplement regimen, it is crucial to consult a healthcare professional to ensure safety and determine the appropriate dosage for your specific needs.
For a general overview of gamma linolenic acid, its properties, and history, the wikidoc resource provides further information: wikidoc.org/index.php/Gamma-Linolenic_acid.
