Introduction

Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain plant oils. In the body, GLA is converted to dihomo-gamma-linolenic acid (DGLA), a precursor to prostaglandin E₁ (PGE₁), which has been studied for its role in regulating inflammatory processes.

Role in the Body

GLA is elongated to DGLA, which can be further transformed into PGE₁, an eicosanoid involved in modulating inflammation and vascular tone.

Specific Functions

• Some studies indicate GLA-derived metabolites may contribute to inflammatory balance by supporting PGE₁ production.

• GLA participates in fatty acid metabolism pathways related to skin barrier function.

• GLA metabolites are involved in prostaglandin pathways relevant to hormonal regulation.

• GLA-derived fatty acids are present in neural tissue, suggesting a role in neurological health, although evidence is limited.

Effects of Deficiency

No specific deficiency syndrome for GLA alone has been described. However, severe essential fatty acid deficiency—typically involving linoleic acid—can lead to skin and neurological symptoms.

Dietary Sources

Best Food Sources

• Borage oil – contains up to 24%–26% GLA.

• Evening primrose oil – provides about 8%–10% GLA.

• Blackcurrant seed oil – contains approximately 15%–20% GLA.

• Spirulina – contains trace amounts of GLA.

Supplementation

Standardized GLA supplements (usually in oil capsules) have been studied in conditions such as atopic dermatitis, rheumatoid arthritis, premenstrual syndrome, and diabetic neuropathy. Evidence of benefit varies, and further research is needed.

Health Benefits

Research on GLA has focused primarily on its potential anti-inflammatory effects.

A systematic review and meta-analysis in Lipids in Health and Disease (2018) reported that GLA supplementation was associated with reductions in atopic dermatitis severity scores.

Key areas investigated include:

• Skin Health: Trials in atopic dermatitis have shown improvements in dryness and itchiness in some participants.

• Joint Comfort: Small studies in rheumatoid arthritis have reported modest reductions in morning stiffness and joint tenderness.

• Menstrual and Hormonal Balance: Preliminary research suggests GLA may influence premenstrual symptoms, though findings are mixed.

• Neuropathy Support: Early trials in diabetic neuropathy have observed changes in nerve conduction parameters, with varying results.

Daily Requirements

There is no formal Recommended Dietary Allowance (RDA) for GLA. Dosages used in research include:

• General wellness: 200–300 mg GLA per day.

• Specific conditions: 500–1,000 mg GLA per day under medical supervision.

• Children and pregnant or breastfeeding women: data are limited; supplementation should be guided by a healthcare professional.

Considerations:

• Balance omega-6 intake with omega-3 fatty acids to support overall fatty acid metabolism.

• Take GLA with meals to enhance absorption, as it is fat-soluble.

Tips for Incorporation

• Use cold-pressed evening primrose or blackcurrant seed oil in salad dressings.

• Add borage oil to smoothies or yogurt.

• Select supplements with standardized GLA content (e.g., ≥240 mg per capsule) and minimal additives.

• Maintain a balanced dietary pattern rich in a variety of fatty acids.

Conclusion & Call to Action

Gamma-linolenic acid (GLA) is an omega-6 fatty acid studied for its role in eicosanoid metabolism and potential effects on inflammatory conditions. If you’re considering GLA supplementation, consult a healthcare professional to determine appropriate dosing and to discuss evidence relevant to your health needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before making significant changes to your diet or supplement regimen.