Understanding Gamma Linoleic Acid (GLA)
Gamma linoleic acid (GLA) is a polyunsaturated omega-6 fatty acid that is essential for human health, meaning the body cannot produce it from scratch. While many foods contain linoleic acid (LA), another omega-6 fatty acid, the body's conversion of LA to GLA can sometimes be inefficient due to factors like diet, age, and nutritional deficiencies. Therefore, obtaining GLA directly from specific dietary sources or supplements is often necessary.
GLA is converted in the body to dihomo-gamma-linolenic acid (DGLA), which plays a role in producing anti-inflammatory eicosanoids like prostaglandin E1 (PGE1). This makes GLA unique among omega-6 fats, which are often associated with pro-inflammatory effects. By promoting the formation of PGE1, GLA can help regulate the body's inflammatory response, potentially offering benefits for skin, hormone, and nerve health.
Top Supplemental Sources of GLA
When diet alone is not enough, supplements offer a concentrated and reliable way to increase GLA intake. Here are the most effective options:
- Borage Oil (Starflower Oil): This is the richest plant-based source of GLA, containing approximately 20–25% GLA by weight. Due to its high concentration, borage oil supplements can provide the therapeutic doses of GLA often used in clinical studies with fewer capsules than evening primrose oil. It has also been shown to possess potent anti-inflammatory properties and benefits for skin regeneration.
- Evening Primrose Oil (EPO): A well-known and widely used source, EPO contains about 7–10% GLA. It is frequently used to address women's health issues, such as PMS and menopausal symptoms, as well as various skin conditions. While its GLA content is lower than borage oil, it remains a popular and effective supplement.
- Blackcurrant Seed Oil: Providing a mid-range concentration of GLA at 15–20%, blackcurrant seed oil is another viable plant-based option. It offers similar benefits to borage and evening primrose oils and is also a source of omega-3 fatty acids, which helps maintain a healthy omega-6 to omega-3 balance.
- Spirulina: This blue-green algae contains a notable amount of GLA and can be a good option for vegans and vegetarians. It is available in powder and tablet form and is valued for its overall nutritional profile in addition to its GLA content.
Dietary Strategies to Support GLA Production
Even if you are supplementing, optimizing your diet can support your body's ability to produce GLA from linoleic acid (LA). These strategies focus on improving the efficiency of the delta-6-desaturase enzyme, which converts LA to GLA.
- Ensure Adequate Cofactors: The conversion process requires specific vitamins and minerals, including B6, zinc, and magnesium. Incorporating foods rich in these nutrients can boost your body's ability to synthesize GLA. Good sources include nuts, seeds, legumes, and green vegetables.
- Reduce Intake of Impairing Substances: Excessive consumption of alcohol, sugar, and saturated fats can inhibit the delta-6-desaturase enzyme. Limiting these items helps maintain a healthy metabolic pathway for GLA synthesis.
- Balance Omega-6 and Omega-3 Intake: An optimal balance between omega-6 and omega-3 fatty acids is important for regulating inflammation. While consuming GLA provides a targeted omega-6, increasing dietary omega-3s from sources like fatty fish or flaxseed oil can help manage the overall inflammatory landscape.
Comparison of GLA Oil Sources
| Feature | Borage Oil (Starflower) | Evening Primrose Oil (EPO) | Blackcurrant Seed Oil |
|---|---|---|---|
| GLA Concentration | Highest (approx. 20–25%) | Moderate (approx. 7–10%) | High (approx. 15–20%) |
| Capsule Requirement | Fewer capsules needed for therapeutic dose | More capsules typically needed for therapeutic dose | Fewer capsules needed compared to EPO |
| Additional Benefits | May support skin health, immunity, and hormonal balance | Often used for PMS, menopause, and various skin issues | Contains other omega fatty acids, contributing to a better balance |
| Potential Side Effects | Generally well-tolerated, but can cause digestive issues | Possible mild digestive upset | Mild digestive issues possible |
Considerations for Supplementing with GLA
When choosing a GLA supplement, selecting a high-quality, reputable brand is crucial, as is considering the source and concentration. For example, borage oil offers the highest potency, while evening primrose oil may be more suitable for those preferring a lower initial dose. Combining GLA supplements with antioxidants like Vitamin E can help protect the fatty acids from oxidation and improve efficacy. Always consult a healthcare provider before starting a new supplement regimen, especially if pregnant, nursing, or on other medications that affect blood clotting.
Conclusion
To get gamma linoleic acid, you can either rely on your body’s internal conversion from dietary linoleic acid or, more effectively, consume specific seed oils and supplements. The most potent and targeted sources are borage oil, evening primrose oil, blackcurrant seed oil, and spirulina. While supplementation offers the most direct route, supporting your body's natural synthesis with a balanced diet rich in cofactors like zinc and B6, and low in inflammatory triggers, can further enhance your results. Incorporating these strategies can help ensure you receive adequate GLA to support overall health and specific concerns like skin conditions or hormonal fluctuations. For those seeking specific benefits, borage oil and EPO remain the most-researched options. Borage vs Evening Primrose Oil provides more detailed information on comparing these sources.
Frequently Asked Questions
What are the main sources of gamma linoleic acid (GLA)?
The primary supplemental sources are oils from borage seeds, evening primrose seeds, and blackcurrant seeds. Vegan food sources include spirulina and hemp seeds.
Can my body produce its own GLA?
Yes, the body can produce GLA from linoleic acid (LA), a more common omega-6 found in foods like sunflower oil. However, this conversion can be inefficient due to factors like age, diet, or health conditions.
What are the benefits of getting GLA?
GLA is known to support skin health by improving moisture and elasticity, regulate hormonal balance, and reduce inflammation. Some research also suggests benefits for rheumatoid arthritis and diabetic neuropathy.
Is borage oil or evening primrose oil better for GLA intake?
Borage oil contains approximately twice the concentration of GLA as evening primrose oil, meaning a smaller dose is needed for a similar effect. However, both are effective sources.
What can interfere with the body's conversion to GLA?
High intake of saturated fats, trans fats, sugar, and alcohol can impair the enzyme needed for LA to GLA conversion. Nutrient deficiencies, particularly in zinc and vitamin B6, can also hinder this process.
What are the potential side effects of GLA supplements?
Common side effects are generally mild and can include digestive issues like soft stools, gas, and belching. Higher doses may increase the risk of bruising and bleeding for those on anticoagulant medications.
Are there any vegan food sources for GLA?
Yes, spirulina (a type of microalgae) and hemp seeds are excellent vegan sources of GLA. Spirulina is often sold in supplement form, while hemp seeds can be incorporated into various meals.
