Gamma-linolenic acid (GLA) is a polyunsaturated fatty acid (PUFA) that belongs to the omega-6 family. It is found in various plant-based sources, such as evening primrose oil, borage (starflower) oil, and black currant seed oil. Despite being an omega-6 fatty acid, GLA has unique anti-inflammatory properties that can provide numerous health benefits. This article explores the science behind the potential benefits of GLA supplementation, particularly in the context of weight loss and overall health.
What is GLA?
Gamma-linolenic acid, or GLA, is a polyunsaturated fat belonging to the omega-6 family of fatty acids. While omega-6 fatty acids are often considered pro-inflammatory, GLA is unique in that it helps to modulate inflammation. Although our bodies can make GLA from linoleic acid, the parent of the omega-6 family of fatty acids, this conversion is not always efficient and can be hindered by a diet high in processed omega-6 fats (like corn, soy, safflower, sunflower, and cottonseed oils).
Historical Use of GLA
Gamma linolenic acid (GLA) is an omega-6 fatty acid. It’s most commonly found in the seeds of the evening primrose. It’s been used for centuries in homeopathic remedies and folk cures. Native Americans used it to reduce swelling, and by the time it made its way to Europe, it was used to treat almost everything. It was eventually nicknamed the “king’s cure-all.”
The Science Behind GLA's Benefits
GLA’s wide-ranging benefits are largely due to the fact that it is a precursor to series-1 prostaglandins and in particular to prostaglandin E1. Prostaglandins are powerful hormone-like chemicals that affect many functions in the body, including the inflammatory response. The series-1 prostaglandins help keep our blood flowing smoothly, relax blood vessels, and improve circulation. They help insulin work better and support nerve health and our immune systems. They also modulate inflammation throughout the body and help slow the production of series-2 prostaglandins, which tend to be pro-inflammatory.
To make series-1 prostaglandins, the body, using enzymes, converts GLA first into dihomo-gamma-linolenic acid (DGLA) and then into series-1 prostaglandins. Since DGLA can also be converted into the pro-inflammatory arachidonic acid (AA), getting adequate EPA (an omega-3 fatty acid found in cold water fish) is important. EPA helps to slow the conversion of DGLA to AA, thereby making more DGLA available for conversion to the more beneficial prostaglandin E1.
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Anti-Inflammatory Properties of GLA
One of the key healing properties of GLA is its anti-inflammatory effect. Once consumed, GLA is converted into dihomo-gamma-linolenic acid (DGLA) in the body. DGLA, in turn, can either be converted to arachidonic acid (AA) or used to produce anti-inflammatory eicosanoids called prostaglandin E1 (PGE1). The balance between AA and PGE1 is vital in regulating inflammation, and GLA can shift this balance towards PGE1, thereby reducing inflammation.
GLA can help to decrease inflammation. Some studies show that it can improve your symptoms and functionality, and that the risk of side effects is low.
GLA and Weight Management
While more research is needed in this area, some studies have suggested that GLA may help with weight management by enhancing fat metabolism and promoting the feeling of fullness. This can potentially help individuals maintain a healthy weight or lose weight when combined with a balanced diet and exercise regimen.
The purpose of one study was to determine whether gamma-linolenate (GLA) supplementation would suppress weight regain following major weight loss. Fifty formerly obese humans were randomized into a double-blind study and given either 890 mg/d of GLA (5 g/d borage oil) or 5 g/d olive oil (controls) for 1 year. Body weight and composition and adipose fatty acids of fasting subjects were assessed at 0, 3, 12, and 33 months. After 12 subjects in each group had completed 1 year of supplementation, weight regain differed between the GLA (2.17 +/- 1.78 kg) and control (8.78 +/- 2.78 kg) groups (P < 0.03). The initial study was terminated, and all remaining subjects were assessed over a 6-week period. Unblinding revealed weight regains of 1.8 +/- 1.6 kg in the GLA group and 7.6 +/- 2.1 kg in controls for the 13 and 17 subjects, respectively, who completed a minimum of 50 weeks in the study. Weight regain did not differ in the remaining 10 GLA and 5 control subjects who completed <50 weeks in the study.
In a follow-up study, a subgroup from both the original GLA (GLA-GLA, n = 9) and the original control (Control-GLA, n = 14) populations either continued or crossed over to GLA supplementation for an additional 21 months. Interim weight regains between 15 and 33 months were 6.48 +/- 1.79 kg and 6.04 +/- 2.52 kg for the GLA-GLA and Control-GLA groups, respectively. Adipose triglyceride GLA levels increased 152% (P < 0.0001) in the GLA group at 12 months, but did not increase further after 33 months of GLA administration.
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The prostaglandins produced from GLA are thought to play a major role in metabolism. One aspect in particular is their effects on brown adipose tissue (BAT), which is a particular type of insulating fat found around the organs. BAT is very metabolically active, burning many calories and boosting metabolism when it is active. The prostaglandins formed from GLA are believed to turn on BAT. These same prostaglandins are connected to the processes that balance sodium and potassium within the cells.
Additional Health Benefits of GLA
Beyond weight management, GLA offers a variety of other potential health benefits:
Easing Symptoms of Eczema and Other Skin Conditions
Eczema is a common inflammatory skin condition characterized by dry, itchy, and red skin. Studies have shown that individuals with eczema have a deficiency in GLA and other essential fatty acids, leading to impaired skin barrier function. Supplementation with GLA has been found to alleviate the symptoms of eczema by improving skin hydration, reducing inflammation, and promoting a healthy skin barrier. Additionally, GLA can help with other skin conditions, such as psoriasis and acne, by reducing inflammation and regulating the production of sebum.
Fatty acids are essential for healthy skin, as they help to form a barrier to protect the skin from moisture loss. Several studies have linked fatty acid intake, including that of GLA, with healthy skin. In one such study, participants taking 500 mg of GLA three times a day for 12 weeks showed significant improvements in skin moisture, water loss, elasticity, firmness, and roughness. GLA’s effect on skin conditions such as psoriasis and eczema has also been the subject of many studies.
Alleviating Rheumatoid Arthritis Symptoms
Rheumatoid arthritis (RA) is an autoimmune disorder that causes chronic inflammation in the joints, leading to pain and stiffness. Research has indicated that GLA supplementation may help reduce the inflammation and joint pain associated with RA. Although it may not replace conventional treatments, GLA can be a valuable addition to the management of RA symptoms.
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Supporting Nerve Health and Reducing Neuropathy Symptoms
Diabetic neuropathy is a common complication of diabetes, characterized by nerve damage and resulting in pain, numbness, and weakness. Studies have suggested that GLA supplementation can improve nerve function and alleviate neuropathy symptoms by reducing inflammation, promoting blood flow, and supporting nerve regeneration.
Older studies have found that GLA may also help treat diabetic neuropathy. This is a type of nerve damage that causes tingling and discomfort in the extremities and often affects people with diabetes. More research is still needed to learn if GLA can help treat this condition and other common complications of diabetes.
Diabetic nephropathy is a type of kidney disease that affects many people with diabetes. Some research done on rats suggests that GLA may help treat this condition.
Menstrual and Premenstrual Syndrome Relief
GLA has shown promise in alleviating menstrual and premenstrual syndrome (PMS) symptoms. It is believed to reduce inflammation, which can help with cramps and bloating, as well as regulate hormone levels, particularly prostaglandins, which play a role in PMS symptoms. By modulating these hormones, GLA may help to relieve pain, mood swings, and other discomforts associated with PMS.
GLA has a real affinity for women and their hormones. An excess of proinflammatory prostaglandins, produced from too many bad fats and not enough good ones in the diet, is associated with a worsening of many PMS symptoms such as breast tenderness and painful menstruation. In one trial, 97% of women taking GLA for six months reported a reduction in cyclical breast tenderness. GLA may also help to stimulate serotonin production, which may help to balance out the blues many women experience as a result of their monthly cycle. As women leave their childbearing years and make the transition into post-menopause, GLA continues to be an ally.
Some people still believe it’s an effective treatment option. If you want to try evening primrose oil or other GLA supplements to treat PMS, it’s always best to talk to your doctor first.
Cardiovascular Health
GLA has been linked to improved cardiovascular health, thanks to its anti-inflammatory properties. Inflammation plays a significant role in the development of various cardiovascular diseases, including atherosclerosis, heart attack, and stroke. GLA may help lower the risk of these conditions by reducing inflammation in blood vessels and promoting healthy blood flow. Additionally, some studies suggest that GLA supplementation can help decrease high blood pressure and improve blood lipid profiles, further contributing to better heart health.
Immune System Support
The immune system is essential for maintaining overall health and warding off infections. Research has shown that GLA can play a role in supporting the immune system by modulating the production of cytokines, which are vital for immune cell communication. By regulating cytokine production, GLA may help maintain a healthy balance between pro-inflammatory and anti-inflammatory responses, thereby promoting a well-functioning immune system.
Sources of GLA
GLA is available in many vegetable-based oils, including evening primrose oil, borage seed oil, and black currant seed oil. These oils are available in capsule form at most health food stores. But you may get enough GLA from your diet without taking supplements. Most supplemental GLA comes from evening primrose, borage, or black currant seed oil. The source of the GLA appears to be less important than the overall amount of GLA. GLA content can vary greatly among brands, so be sure to check the label for the amount of GLA per serving, instead of just relying on the total weight of the capsule.
Dosage Recommendations
In The Inflammation Syndrome, Jack Challem recommends 100-200 mg of GLA daily for most people.
Potential Side Effects and Interactions
GLA supplements are well-tolerated by most people, but they can cause side effects. These side effects are usually mild. They include symptoms such as headaches, loose stools, and nausea. Don’t take GLA if you have a seizure disorder. You should also avoid taking GLA if you’re going to have surgery soon or if you’re pregnant. GLA supplements can also interact with certain drugs, including warfarin.
Precautions and Considerations
It is essential to remember that while GLA can complement existing treatments, it should not replace conventional therapies prescribed by healthcare professionals. Before incorporating GLA into your supplement routine, it is crucial to consult with a healthcare professional to determine the appropriate dosage and ensure it does not interfere with any existing medications or medical conditions. As with any supplement, it is vital to choose high-quality GLA products from reputable manufacturers to ensure safety and efficacy.
GLA may improve your health, but like many supplements, it carries risks. Ask your doctor if GLA supplements are safe for you.
Balancing Omega-3 and Omega-6 Fatty Acids
It’s important to balance omega-3 and omega-6 fatty acids. Scientists think that many people consume too much omega-6 and too little omega-3. Paying attention to that balance can help reduce your risk of many chronic diseases.
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