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 the Omega 3 fatty acids EPA and DHA are praised for their significant contribution to our health. For instance, DHA is beneficial for brain and eye function* and both DHA and EPA are advantageous for the heart and blood pressure*. However, less well-known 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 obtain plenty of linoleic acid from our diet, often found in plant oils such as sunflower oil. Although we consume enough linoleic acid, the conversion to GLA is not always optimal. This can be due to several reasons such as:
- poor diet: too much sugar, alcohol, saturated fats, and trans fats
- insufficient essential vitamins and minerals: substances necessary for the conversion
- a deficiency of the enzyme involved in the conversion (older individuals, 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 Starflower or Borage, and the Evening Primrose (Oenothera). In addition to Borage and Evening Primrose oil, blackcurrant (not to be confused with blueberry) oil contains a small amount of GLA, but significantly less than the two aforementioned sources.
Borage flower
The Borage flower is a distinctive, rough-haired, annual plant with blue flowers. The flowers are edible and are frequently used in dishes. They taste somewhat like cucumber, hence the nickname for the flower is Starflower. The flowers are rich in choline, glucose, fructose, amino acids, and tannins. The seeds mainly contain proteins and an oil that is rich in gamma-linolenic acid (GLA).
Evening Primrose
The Evening Primrose is a large plant (grows to about 1.2 metres) with beautiful large yellow flowers. The Evening Primrose is nicknamed Night Candle and the English name Evening Primrose, because the flowers only open in the evening. They smell delightful, a bit lemony. Although these flowers are not edible, an oil rich in GLA can be made from the seeds.
GLA supplements
Oil is pressed from the seeds of the Borage and Evening Primrose flowers 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 enough 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 remains youthful, smooth, and radiant. Additionally, GLA promotes the production of prostaglandins that help maintain a regular menstrual cycle**.
* DHA contributes to the maintenance of normal brain function and normal vision (at 250 mg DHA/day). EPA and DHA contribute to the normal functioning of the heart (250 mg EPA+DHA/day). For contribution to normal blood pressure: 3 g EPA+DHA/day (max. 5 g/day).
**Health claims pending approval by the European Commission.
Author: Noëlle van Seggelen
