GLA Supplements: What They Do, How to Use Them, and Where to Find Good Ones
If you’ve heard of GLA (gamma‑linolenic acid) and wonder whether it’s worth adding to your routine, you’re in the right place. GLA is a plant‑based omega‑6 fatty acid that shows up in evening‑primrose oil, borage oil, and black‑currant seed oil. People take it for skin health, hormone balance, joint comfort, and more. Below we break down the science, the right way to dose, safety notes, and tips for buying a reliable product.
Top Benefits of GLA
First, let’s talk about what GLA actually helps with. Many users report smoother skin and fewer eczema flare‑ups because GLA supports the skin’s barrier and reduces inflammation. Women with pre‑menstrual syndrome (PMS) often feel less cramping and mood swings when they supplement with 500‑800 mg of GLA daily. Joint pain from arthritis can also improve – studies show a modest reduction in stiffness after a few weeks of consistent use. Finally, because GLA converts into anti‑inflammatory compounds, it may aid nerve health and reduce general inflammation.
How Much GLA Should You Take?
Typical dosing ranges from 300 mg to 1,200 mg per day, split into two doses with meals. If you’re new, start low – 300‑400 mg in the morning and see how you feel. For skin or PMS concerns, many clinicians suggest 600‑800 mg total per day. For arthritis, 1,000‑1,200 mg divided across meals is common. Always check the label for the exact amount of GLA per softgel, as oil content can vary between brands.
Take GLA with food that contains some fat; it helps absorption. If you’re on blood‑thinners or have a seizure disorder, talk to a pharmacist before starting – GLA can affect clotting time and interact with certain medications.
Choosing a Quality GLA Supplement
Not all GLA products are created equal. Look for oils that list the percentage of GLA, such as “borage oil 24% GLA” or “evening‑primrose oil 8‑10% GLA.” This lets you calculate the exact dose you’ll get per capsule. Third‑party testing is a must – certifications from USP, NSF, or a reputable lab indicate the product is free from contaminants like heavy metals.
Purity matters too. Some manufacturers add extra polyunsaturated fats that dilute the GLA content. Stick with brands that keep the ingredient list short: “borage oil, gelatin (capsule), rice bran oil” is a good sign. Avoid products with unnecessary fillers, artificial colors, or excessive soy oil.
Reputable online pharmacies or health‑food stores often provide batch numbers and a Certificate of Analysis (COA) on request. If a deal looks too good to be true, it probably is – cheap bulk oils may be oxidized and lose effectiveness.
Safety Tips and Who Should Skip GLA
GLA is generally safe for most adults, but there are a few red flags. Pregnant or nursing women should consult their doctor before using GLA, as high doses could affect hormone levels. People with a history of bleeding disorders, on anticoagulants (warfarin, aspirin), or scheduled for surgery should hold off, because GLA can thin blood a bit.
Allergic reactions are rare but possible, especially if you’re sensitive to the source plant (e.g., evening‑primrose). Stop the supplement and seek medical advice if you notice itching, rash, or stomach upset. As with any supplement, start with the lowest effective dose and increase only if you tolerate it well.
Bottom Line
GLA can be a useful addition for skin health, menstrual comfort, and joint support, as long as you choose a high‑quality product, respect the dosage guidelines, and check for any medical interactions. Use the tips above to pick a trusted brand, and you’ll be set to see whether GLA makes a positive difference in your daily life.
June 17, 2025
Alyssa Penford
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Discover how gamma linolenic acid (GLA) supplements can optimize health. Learn about benefits for inflammation, skin disorders, hormones, and the best ways to use these powerful omega-6 fats.
