Evening primrose oil is rich in gamma-linolenic acid (GLA). GLA is a specific type of omega-6 fatty acid that plays a key role in hormonal health and sebum regulation, making it highly beneficial for skin health.
This article outlines the indications and contraindications for using evening primrose oil (as well as borage and blackcurrant seed oils) and the recommended dosages.
Indications for evening primrose oil
Evening primrose oil may be used in cases of:
- Painful periods (e.g. endometriosis)
- Menopause
- Premenstrual Syndrome (PMS) – particularly in cases of acne or breast tenderness
- Oily skin
- Dry mucous membranes
- Eczema and dermatitis (Simon, 2014)
Evening primrose oil may also be indicated in:
- Hypercholesterolemia (can reduce triglycerides and increase HDL) – Khorshidi, 2020
- Arthritis (Ismail, 2008; Hajiaghayi, 2024)
- Neuropathic pain
Where to find it
You have two options:
- Capsules: The dosage will depend on the product
- Oil (liquid form) – not common in NZ expect for topical/external use :
➤ Dosage: ½ tsp during the luteal phase (from ovulation to menstruation
Always take with meals for better absorption and store in the fridge. Do not heat the oil.
For topical use (skin benefits), follow the recommendation provided by the manufacturer.
Precautions for use
Like with any beneficial substance, too much can be harmful! In cases of overconsumption, GLA can convert into arachidonic acid (AA) — a pro-inflammatory omega-6 fatty acid.
It’s essential to balance intake with sufficient omega-3s.
Additionally, in individuals with existing inflammation, it’s especially important to follow the recommended doses. If antioxidant status is good and inflammation is low, evening primrose oil can be taken throughout the menstrual cycle.
If you don’t know your ovulation timing, start supplementation 10 days before your period.
Pregnant women should not take evening primrose oil, expect closer to labour as it could help soften the cervix (weak evidence).
Evening Primrose or Borage Oil – which one to choose?
Although borage oil contains 2 to 3 times more GLA, the GLA in evening primrose oil is better absorbed. As a result, both oils are considered equally effective, and their dosages are similar.
Blackcurrant seed oil also completes this trio of GLA-rich oils.