What does Borage Oil do?

Plant oil rich in GLA. May modestly improve blood lipids and blood pressure; limited evidence for skin and acne.

Genetic variation (FADS1 gene) means the same dose can have very different effects in different people — what works for one person may not work for another

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Borage Oil

Also known as: Borago officinalis, starflower oil, GLA oil, gamma-linolenic acid oil

Effective Dosage

400–1000 mg GLA daily (from borage oil)

What the Science Says

Borage oil is a seed oil from the Borago officinalis plant and one of the richest plant sources of gamma-linolenic acid (GLA), an omega-6 fatty acid with anti-inflammatory properties. Clinical trials suggest it may lower triglycerides, raise HDL ('good') cholesterol, and reduce blood pressure in certain populations, particularly overweight adults and postmenopausal women. Small studies also show it may reduce acne lesions and improve skin brightness when used topically, though most human evidence comes from short trials with limited sample sizes.

What It Doesn't Do

Won't boost your metabolism or help you lose weight — a clinical trial found no effect on resting metabolic rate. Won't lower LDL cholesterol, total cholesterol, or blood glucose. Not a proven treatment for eczema — the evidence is too thin. Don't expect it to work the same for everyone; your genetics (FADS gene variants) significantly affect how your body processes GLA. Not a substitute for medical treatment in serious conditions like ARDS.

Evidence-Based Benefits

Borage oil is a rich source of gamma-linolenic acid (GLA) and has shown modest benefits for cardiovascular lipid markers, specifically lowering plasma triglycerides and raising HDL cholesterol in overweight adults (PMID: 34606560). In postmenopausal hypertensive women, supplementation significantly reduced systolic and diastolic blood pressure and improved waist-hip ratio over 6 months (PMID: 33534427). Preliminary evidence also suggests GLA from borage oil may reduce inflammatory acne lesions (PMID: 24553997) and modulate inflammatory pathways (NLRP3, TLR4, IL-1β) in mild-to-moderate ARDS in diabetic patients (PMID: 34933712).

Weak Evidence

Effective at: 400–1000 mg GLA daily (from borage oil); no universally established dose

Source: auto-research

Absorption & Bioavailability

Moderate — GLA from borage oil is absorbed and measurably raises serum GLA and DGLA levels, but the degree varies substantially by individual FADS1 genetic variation. Some people convert GLA to anti-inflammatory DGLA efficiently; others convert more to pro-inflammatory arachidonic acid.

Red Flags to Watch For

Genetic variation (FADS1 gene) means the same dose can have very different effects in different people — what works for one person may not work for another
One pilot study found borage oil increased blood pressure in diabetic patients with severe ARDS — caution in serious illness
Most clinical trials are small (21–96 participants) and short-term (6–10 weeks), so long-term safety and efficacy are not established
Borage plant contains pyrrolizidine alkaloids (PAs) — look for products certified PA-free, as PAs can be toxic to the liver
Widely marketed for weight loss and metabolism boosting despite clinical evidence showing no effect on these outcomes

Research Sources

PubMed
NIH DSLD

This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06