Gamma-Linolenic Acid
Also known as: GLA, gamma-linolenic acid, evening primrose oil, borage oil, black currant seed oil, Gamma-Linolenic Acid
Overview
Gamma-Linolenic Acid (GLA) is an essential omega-6 fatty acid, primarily sourced from oils such as evening primrose oil, borage oil, and black currant seed oil. This fatty acid is well-regarded for its anti-inflammatory properties and is commonly utilized in managing conditions like atopic dermatitis, menopausal symptoms, and rheumatoid arthritis. Evening primrose oil is the most prevalent supplement form containing approximately 8-10% GLA. GLA's therapeutic effects arise mainly from its conversion into dihomo-gamma-linolenic acid (DGLA), which further produces eicosanoids that regulate inflammation. However, the variability in research quality necessitates cautious consideration when incorporating GLA into health regimens.
Benefits
Research supports several health benefits associated with Gamma-Linolenic Acid. A systematic review (Koch et al., 2008) demonstrated that GLA significantly alleviates atopic dermatitis, with a reported mean reduction in SCORAD scores of -7.27 in supplementation groups compared to placebo. A meta-analysis (Cameron et al., 2010) noted improvements in pain (SMD -0.41) and disability (SMD -0.34) in rheumatoid arthritis patients supplementing with GLA. Furthermore, Chenoy et al. (1994) reported benefits in menopausal symptoms, such as reduced hot flashes. Continuous and consistent supplementation over several weeks is essential for optimal results.
How it works
Gamma-Linolenic Acid exerts its effects through conversion into dihomo-gamma-linolenic acid, which is metabolized to anti-inflammatory eicosanoids like prostaglandin E1 (PGE1). This metabolic pathway is key in modulating immune responses and managing inflammation, which can improve skin health and provide relief for various inflammatory conditions. GLA's involvement in lipid metabolism further contributes to its anti-inflammatory properties.
Side effects
Gamma-Linolenic Acid is typically safe if used properly. Common side effects (over 5% incidence) include gastrointestinal upset, nausea, and headaches. Rarely, 1-5% of users may experience allergic reactions or skin rashes, while severe adverse reactions occur in less than 1% of cases. Care should be taken by individuals on anticoagulants due to GLA's potential to increase bleeding risk. Pregnant and breastfeeding women should consult healthcare professionals as safety data is limited. Individuals with epilepsy should also exercise caution, as GLA may reduce the seizure threshold.
Dosage
Typical dosages of Gamma-Linolenic Acid-rich supplements, like Evening Primrose Oil, range from 500 mg to 3000 mg daily, dependent on the targeted health conditions. For atopic dermatitis, effective doses are usually between 500-1000 mg per day, while rheumatoid arthritis patients may require 1000-2000 mg daily. Although doses up to 3000 mg are generally safe, higher doses need more extensive research for validation. To mitigate gastrointestinal discomfort, it is advisable to take GLA supplements with meals, and it is recommended that products contain at least 8% GLA. Oral intake of antioxidants such as vitamin E may improve absorption.
FAQs
How long does it take to see benefits?
Benefits typically manifest after several weeks to months of consistent supplementation.
Can I take it with other medications?
Consult your healthcare provider, especially if you are on anticoagulants or anti-inflammatory drugs.
Is it safe during pregnancy?
Use with caution and under medical guidance due to limited safety data.
What are the common side effects?
Common side effects include gastrointestinal upset, nausea, and headaches.
When should I take it?
It can be taken with meals to reduce side effects and typically once or twice daily.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/19050251/ – Koch et al. (2008) conducted a systematic review emphasizing GLA's effectiveness in managing atopic dermatitis, showcasing significant symptom improvement in patients receiving GLA supplementation.
- https://pubmed.ncbi.nlm.nih.gov/19805113/ – Cameron et al. (2010) presented a meta-analysis confirming the beneficial effects of GLA on pain and disability in rheumatoid arthritis patients, demonstrating noteworthy reductions in both metrics.
- https://pubmed.ncbi.nlm.nih.gov/7737408/ – Chenoy et al. (1994) explored the effects of GLA on menopausal symptoms, reporting a significant reduction in hot flashes and other related discomforts among participants.
Supplements Containing Gamma-Linolenic Acid
Omega Creamy Flax Blend Natural Flavor Orange Creme
GNC Natural Brand
Evening Primrose Oil 1300 mg
Vitamin World
Evening Primrose Oil 500 mg
Vitamin World
Omega Surge 3-6-9
Country Life
Revolution Abdominal Cuts Green
Corr-Jensen Labs
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