For a long time, fats had a bad reputation and were anxiously avoided in many diets. Fortunately, we now know better and understand how important healthy fats are for your body. Particularly, Omega 3 fatty acids EPA and DHA are praised for their significant contribution to our health. DHA is beneficial for brain and eye function, and both DHA and EPA are favourable for the heart and blood pressure. Less known, however, is the polyunsaturated Omega 6 fatty acid Gamma-linolenic acid, abbreviated as GLA. Therefore, we will tell you more about this important fatty acid.
What is GLA?
Gamma-linolenic acid is an omega 6 fatty acid that is converted in the body into prostaglandins 1 and 3 with the help of vitamins B3, B6, and C. There are few dietary sources of GLA, but our body can produce GLA from linoleic acid. We consume sufficient linoleic acid through our diet, which is found in many vegetable oils such as sunflower oil. Although we get enough linoleic acid, the conversion to GLA is not always optimal. This is due to several reasons including:
- poor diet: too much sugar, alcohol, saturated fats, and trans fats
- insufficient essential vitamins and minerals: substances needed for the conversion
- a deficiency of the enzyme involved in the conversion (older people, for example, produce less of this enzyme)
Some people cannot adequately convert linoleic acid into GLA and therefore rely on one of the two main sources of GLA: evening primrose oil and borage oil (read more about these below!).
GLA-rich foods
There are two plants whose seeds are rich in GLA: the Borage flower (Borago officinalis), also known as Cucumber herb or Borage, and the Evening Primrose (Oenothera). Besides Borage and Evening Primrose oil, black currant oil (not to be confused with blueberries) also contains a small amount of GLA, but significantly less than the two previously mentioned sources.
Borage Flower
The Borage flower is a distinctive, coarse-haired, annual plant with blue flowers. The flowers are edible and often used in dishes. They have a slight cucumber taste, hence the flower's nickname, cucumber herb. The flowers are rich in choline, glucose, fructose, amino acids, and tannins. The seeds mainly contain proteins and an oil rich in gamma-linolenic acid (GLA).
Evening Primrose
The Evening Primrose is a large plant (growing about 1.2 metres) with beautiful large yellow flowers. The Evening Primrose has the nickname Night Candle and the English name Evening Primrose because the flowers only open in the evening. They smell delightful, somewhat lemony. Although these flowers are not edible, the seeds can be used to make an oil rich in GLA.
GLA Supplements
Oil is pressed from the seeds of the Borage flower and the Evening Primrose and used in GLA supplements in capsule form. Borage oil contains slightly more GLA than Evening Primrose oil. This difference is reflected in the amount of mg GLA per capsule, which is significantly higher in Borage oil. When using polyunsaturated fatty acids like GLA, it is advisable to take sufficient vitamin E, a fat-soluble antioxidant. A good guideline is 200 IU per day.
Health Benefits of GLA
GLA revitalises the skin and protects it against ageing. It supports the skin's natural ability to retain moisture. It nourishes the skin from within and helps maintain the skin's elasticity and softness. As a result, the skin appears youthful, smooth, and radiant. Additionally, GLA also promotes the production of prostaglandins that help maintain a regular menstrual cycle.
Author: Noëlle van Seggelen
