Understanding Gamma-Linolenic Acid (GLA)
Gamma-linolenic acid (GLA) is a type of omega-6 polyunsaturated fatty acid. While some omega-6s are pro-inflammatory, GLA is distinct because it is converted by the body into substances that have an anti-inflammatory effect. This makes it an important component in regulating inflammation, hormone production, and the health of our cells. The body can naturally produce GLA from linoleic acid, a more common omega-6 fatty acid found in many foods like sunflower and corn oil. However, certain factors can hinder this conversion process, leading to a deficiency. These factors include aging, diabetes, high alcohol consumption, viral infections, and deficiencies in co-factors like magnesium, zinc, and certain B vitamins. When the body's ability to produce GLA is compromised, recognizing the resulting symptoms is the first step toward correcting the imbalance.
Key Symptoms of GLA Deficiency
Skin Problems and Barrier Dysfunction
One of the most visible indicators of a GLA deficiency is a decline in skin health. GLA is vital for maintaining the skin's moisture barrier, preventing transepidermal water loss (TEWL). When this barrier is compromised, the skin becomes dry, rough, and vulnerable to external irritants.
- Eczema and Dermatitis: Many individuals suffering from chronic skin conditions like eczema and atopic dermatitis are found to have low GLA levels. Supplementation has shown promising results in improving the condition of the skin barrier for some, with studies indicating a reduction in inflammation and flakiness.
- Dry, Flaky Skin: Beyond diagnosed conditions, generalized dry and flaky skin can be a sign of inadequate GLA intake. This dryness may not respond effectively to topical moisturizers alone, as the issue stems from an internal imbalance.
- Other Skin Symptoms: Additional signs include cracked fingertips and small bumps on the back of the arms.
Hormonal Imbalances and Menstrual Health
GLA plays a crucial role in the production of hormone-like substances called prostaglandins, which help regulate hormonal activity. A deficiency can disrupt this delicate balance.
- Severe PMS: Women with low GLA levels often experience more severe premenstrual syndrome (PMS) symptoms, including breast pain (mastalgia), cramps, bloating, and mood swings. Supplementation has been shown to reduce the severity of these issues for many.
- Menopausal Discomfort: For women undergoing menopause, the enzyme responsible for converting linoleic acid to GLA can become less efficient. This can lead to increased skin dryness and a higher prevalence of hot flashes and night sweats, which GLA supplementation may help to mitigate.
Neurological Issues
GLA is a component of neuronal membrane phospholipids and is a precursor for compounds that help maintain nerve health and blood flow.
- Diabetic Neuropathy: Individuals with diabetes, who often have impaired fatty acid metabolism, may experience nerve damage. Studies have indicated that GLA supplementation can help restore nerve function and improve blood flow, thereby mitigating some of the symptoms of diabetic neuropathy.
- Attentional Problems: While requiring further research, some associations have been noted between GLA levels and attentional problems.
Immune System and Inflammation
Because GLA can be converted into anti-inflammatory compounds, a lack of it can lead to a state of chronic inflammation.
- Increased Susceptibility to Infection: An impaired immune system response is a known symptom of essential fatty acid deficiency, which includes GLA.
- Chronic Inflammatory Conditions: Low GLA levels may be a contributing factor to conditions characterized by chronic inflammation, such as rheumatoid arthritis.
Sources of Gamma-Linolenic Acid
Unlike some fatty acids, GLA is not widely available in common foods in significant quantities, which is why supplementation is often considered when a deficiency is suspected. The table below compares some of the most concentrated sources.
| Source | Primary Form | GLA Content (approx.) | Best For | Notes |
|---|---|---|---|---|
| Borage Oil | Supplement (capsules or oil) | 18-26% GLA | Addressing severe deficiency due to high potency | The most potent natural source of GLA; should be cold-pressed |
| Evening Primrose Oil | Supplement (capsules or oil) | 7-10% GLA | Mild-to-moderate symptoms, particularly PMS | A popular and well-researched option for hormonal and skin health |
| Black Currant Seed Oil | Supplement (capsules or oil) | 15-20% GLA | A blend of omega-3 and omega-6 benefits | Also contains alpha-linolenic acid (omega-3) and other beneficial compounds |
| Hemp Seed Oil | Culinary Oil, Supplements | Up to 20% GLA | Balancing Omega-3 and Omega-6 intake | Provides a balanced ratio of essential fatty acids |
Diagnosis and Treatment
Diagnosing a GLA deficiency typically involves a dietary assessment and a review of symptoms. In some cases, blood tests can measure fatty acid levels. Based on these factors, a healthcare provider may recommend dietary changes or supplementation.
Treatment primarily focuses on addressing the deficiency with high-GLA foods and supplements. Borage oil is the most common and potent option, followed by evening primrose oil and black currant seed oil. Dosage and duration depend on the severity of the deficiency and the target symptoms. When supplementing, it is important to take GLA with meals, and pairing it with antioxidants like Vitamin E can help protect the fatty acids from oxidation. Long-term use (several months) is often necessary to see full benefits.
Conclusion
Understanding what are the symptoms of GLA deficiency is crucial for addressing underlying nutritional imbalances that can cause or exacerbate chronic conditions related to skin, hormones, and inflammation. Common signs like dry, irritated skin, severe PMS, or diabetic neuropathy should prompt consideration of your GLA intake. While the body can produce GLA, several factors can inhibit this process, making supplementation a viable option, particularly with concentrated sources like borage or evening primrose oil. By addressing a GLA deficiency through targeted nutritional strategies, many individuals can find relief from these persistent and uncomfortable symptoms. As with any supplement regimen, consulting a healthcare professional is always recommended before beginning. For further information on gamma-linolenic acid, consult comprehensive resources like those from the National Institutes of Health.
