Gamma-linolenic acid (GLA, Omega-6)

Gamma-linolenic acid (GLA) is a polyunsaturated fatty acid belonging to the Omega-6 group.

It promotes the synthesis of prostaglandins, which are involved in the immune response and maintaining normal blood circulation.

This acid helps maintain skin health and may also assist in combating inflammatory processes.

GLA plays an important role in maintaining the health of cell membranes.

Major sources of GLA include:

• Evening primrose oil
• Black currant oil
• Marigold oil
• Nuts and seeds, such as walnuts

Recommended daily dose

The recommended daily dose of gamma-linolenic acid (GLA) is approximately 300-500 mg for adults.

However, the exact dose may vary depending on individual needs and health conditions.

For children aged 4-8 years, the estimated safe dose may be around 100-200 mg per day.

Possible forms and their learnability

Nutrient forms are listed from best to worst:

GLA in the composition of triglycerides of vegetable oils (evening primrose oil, borage oil, blackcurrant oil). This is the most common form. The acid is incorporated into glycerides and released during digestion with the involvement of lipase. It is well absorbed, especially when taken with food containing fats. It is used to correct hormonal balance, in PMS, menopausal symptoms, eczema, and inflammatory skin conditions. The downside is the high cost and the need for long-term use.

Options on iHerb:

NOW Foods, Evening Primrose Oil, 500 mg, 250 Softgels

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≈ $22.28

Swanson, Evening Primrose Oil, 250 Softgels (500 mg per Softgel)

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≈ $18.84

NOW Foods, Borage Oil, Concentration GLA , 1,000 mg, 120 Softgels

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≈ $27.09

GLA in the composition of phospholipids (for example, phosphatidylcholine with GLA). A rarer form, more often found in specialized supplements. Phospholipids are incorporated directly into cell membranes, which increases bioavailability and speed of action. This form is better tolerated in cases of gastrointestinal issues when fats are broken down less effectively. The downside is the high cost and limited availability.

Free gamma-linolenic acid (Free GLA). Rarely found in its pure form, as it oxidizes quickly. The bioavailability is high, but protection with antioxidants (vitamin E, C) is required. It is predominantly found in capsules with added stabilizers. It is used in therapeutic protocols where rapid correction of GLA levels is important.

GLA in liposomal form. New delivery technology. The fatty acid is encapsulated in liposomes, which protects it from oxidation and enhances cell penetration. Bioavailability is higher than that of regular oils, and doses can be reduced. The downside is the high price and limited number of manufacturers.

GLA from whole seeds (borage, evening primrose, black currant, hemp). In this form, GLA comes in combination with other fatty acids, vitamins, and phytonutrients. Absorption depends on the degree of processing of the seeds and the condition of the gastrointestinal tract. It is suitable as a mild option for a general diet, but in therapeutic doses, the concentration of GLA is usually insufficient.

Consequences of GLA deficiency

Deficiency of gamma-linolenic acid can lead to various health problems.

One of the main consequences is the deterioration of skin condition, which may manifest as dryness, eczema, and dermatitis.

In addition, a lack of GLA can negatively affect the nervous system, causing symptoms such as:

• depression;
• anxiety;
• mental fatigue.

These issues highlight the importance of regular intake of GLA for maintaining overall health.

Problems associated with excess GLA

Excessive consumption of GLA can cause inflammatory reactions in the body, which contradicts the goal of a keto diet aimed at reducing inflammation.

Moreover, high doses of GLA can lead to digestive disorders, such as diarrhea or abdominal pain.

The safe level of GLA varies, but exceeding more than 3000 mg per day may be dangerous.

In rare cases, excess GLA may trigger allergic reactions and increase the risk of thrombosis, which can lead to serious cardiovascular problems.

How GLA differs from ordinary Omega-6

GLA belongs to the Omega-6 family, but it should not automatically be treated like excess linoleic acid from refined seed oils. In the body, GLA can be converted to dihomo-gamma-linolenic acid, a precursor of regulatory eicosanoids.

Practical interest in GLA is usually related to skin barrier, dryness, premenstrual symptoms and inflammatory conditions. Response varies and depends on dose, duration, Omega-3 status, insulin resistance and overall diet quality.

Keto, LCHF and caution

On keto, GLA may be used as an additional fatty acid, but it is not required for everyone. A diet based on fish, eggs, meat, olive oil, nuts and greens usually matters more than a capsule of evening primrose oil.

Caution is appropriate with anticoagulants, anticonvulsants, pregnancy, liver disease and poor gastrointestinal tolerance. If the goal is skin or inflammation support, the whole diet should be reviewed: sugar, alcohol, protein adequacy, Omega-3 intake and micronutrients.