Borage Oil

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

Evidence under review. — Not yet rated

Plant oil rich in GLA. May modestly improve blood lipids, blood pressure, acne, and skin health.

What it does

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...
Evidence quality

Evidence base hasn't been formally rated yet. See research below.
Clinical dose

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 cholesterol, reduce blood pressure in hypertensive women, and help reduce acne lesions when taken for 6–10 weeks. Applied topically, it may also improve skin brightness and support the skin's lipid barrier.

What It Doesn't Do

Won't boost your metabolism or help you lose weight — studies found no effect on resting metabolic rate or BMI. Not a proven fat burner despite some marketing claims. Results vary significantly based on your genetics, so it won't work the same for everyone. Not a replacement for blood pressure medication.

Evidence-Based Benefits

Lowers triglycerides and raises HDL cholesterol in overweight young adults.

Weak Evidence

Effective at: 880 mg GLA daily

Supporting studies (click to view on PubMed):

PMID 34606560

Reduces systolic and diastolic blood pressure in postmenopausal hypertensive women.

Weak Evidence

Effective at: 1000 mg borage oil daily

Supporting studies (click to view on PubMed):

PMID 33534427

Reduces inflammatory and non-inflammatory acne lesions as an adjunct treatment.

Weak Evidence

Effective at: 400 mg GLA daily

Supporting studies (click to view on PubMed):

PMID 24553997

Topical borage oil cream reduces melasma and improves skin brightness over 8 weeks.

Weak Evidence

Effective at: 1% lipase-treated borage oil in cream

Supporting studies (click to view on PubMed):

PMID 33128473

Absorption & Bioavailability

Moderate — GLA from borage oil is absorbed and measurably raises serum GLA and DGLA levels, but how much depends heavily on individual genetic variation in the FADS1 gene. 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) dramatically changes how your body processes GLA — the same dose can have very different effects person to person
In severe ARDS patients, borage oil did not help and was associated with increased blood pressure — avoid in serious acute illness without medical supervision
Most clinical trials are small (21–96 participants) and short-term (6–10 weeks), so long-term safety and efficacy are not established
Borage plants naturally contain pyrrolizidine alkaloids (PAs), which are liver-toxic — always choose PA-free certified borage oil supplements

Frequently Asked Questions

What does Borage Oil do?

Plant oil rich in GLA. May modestly improve blood lipids, blood pressure, acne, and skin health.

What is the effective dose of Borage Oil?

400–1000 mg GLA daily (from borage oil)

Is Borage Oil safe?

Genetic variation (FADS1 gene) dramatically changes how your body processes GLA — the same dose can have very different effects person to person

What doesn't Borage Oil do?

Won't boost your metabolism or help you lose weight — studies found no effect on resting metabolic rate or BMI.

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: 2026-05-25