Borage oil is obtained from the seeds of the plant Borago officinalis. It is valued for its high content of gamma-linolenic acid and pronounced anti-inflammatory effects.
The oil is used to support the skin, hormonal balance, joints, and the nervous system, as well as an additional source of healthy fats in a keto diet.
History and Origin
Borage has been cultivated in the Mediterranean for several thousand years. In ancient medicine, the plant was used as a remedy to strengthen the heart and relieve nervous tension.
Later, the seeds began to be cold-pressed, yielding oil with a high concentration of the rare omega-6 fraction—gamma-linolenic acid.
Today, borage oil is included in the pharmacopoeias of some countries and is widely used in cosmetology and dietetics.
Nutritional Value
Borage oil is one of the most concentrated natural sources of GLA.
It is calorie-dense, contains only fats, has no carbohydrates, and is suitable for a keto diet.
Additionally, it contains phytosterols, tocopherols, and trace minerals that provide antioxidant and immunomodulatory effects.
| Calories | 900 kcal per 100 g |
| Fats | 100 g |
| Proteins | 0 g |
| Carbohydrates | 0 g |
Additional active components:
- gamma-linolenic acid (up to 20–25%)—skin support, reduction of inflammatory reactions;
- linoleic acid—strengthening the skin’s lipid barrier;
- phytosterols—possible reduction of cholesterol levels;
- vitamin E—protection of cells from oxidative damage;
- magnesium and manganese in trace amounts—participation in enzymatic reactions.
Health Benefits
Due to its high GLA content, borage oil affects the metabolism of prostaglandins—biologically active molecules that regulate inflammation, recovery, and the functioning of the vascular system.
Main effects:
- skin support—reduction of dryness, flakiness, and irritation in eczema and atopic dermatitis;
- reduction of inflammatory processes in the body;
- vascular support—improvement of wall elasticity and blood flow;
- joint support—reduction of morning stiffness and pain in arthritis;
- antioxidant action—protection of cells from damage;
- gentle hormone-regulating effect in women—improvement of conditions during PMS and prostaglandin imbalance;
- hair support—increased elasticity and density of the hair shaft.
Studies show that regular intake of GLA can improve the barrier functions of the skin, reduce inflammatory markers, and support metabolic processes related to weight control and tissue sensitivity to insulin.
Daily Requirement and Sources
Borage oil is most often taken in the form of liquid oil or capsules.
The daily dose depends on the purpose of use:
- for skin and hormonal balance, usually 400–800 mg of GLA per day is sufficient, which corresponds to 1–2 teaspoons of oil.
- for skin and PMS—1 tsp of oil or 500–1000 mg of GLA in capsules;
- for joints—1–1.5 tsp per day;
- for skin recovery on keto—0.5–1 tsp daily.
The oil is not used for frying due to its low thermal stability. It is suitable only for cold dishes: salads, smoothies, cooked vegetables, and as an addition to keto sauces.
Symptoms and Consequences of GLA Deficiency
- dry skin and tendency to irritation;
- brittle hair;
- increased inflammatory reactions;
- increased sensitivity to stress and hormonal fluctuations;
- frequent mood swings during PMS;
- increased joint stiffness.
Deficiency is more common with high consumption of processed omega-6 fats, low magnesium levels, chronic stress, and liver diseases.
Possible Risks of Excess and Their Manifestations
Borage oil is safe when consumed in moderation. However, excess can lead to undesirable effects:
- excess caloric intake when exceeding dosages;
- rarely—stomach discomfort;
- exacerbation of inflammation when combined with highly oxidized vegetable oils;
- it is undesirable to combine with anticoagulants without consulting a doctor.
Pregnant and breastfeeding women are advised to consult a specialist before use.
Use in a Keto Diet
Borage oil is suitable for a keto diet as it contains only fats and zero carbohydrate load.
It helps stabilize skin conditions, which often worsen during the adaptation to ketosis, and reduces inflammatory reactions that some people experience with a sudden decrease in carbohydrates.
Main actions:
- support for fat metabolism;
- improvement of skin and hair quality;
- reduction of inflammation during the transition to ketosis;
- supplementing the diet with healthy unsaturated fats.
The optimal portion is 1 teaspoon per day, added to salads, smoothies, or cooked vegetables.
