Evening primrose oil (EPO)

Tier 2 — promising · Women's health · PMS · Skin

Rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that modulates prostaglandin production. A 2024 meta-analysis of 8 trials found EPO significantly reduced breast pain (mastalgia) severity. Also shows modest benefits for eczema and PMS symptoms. Very safe at standard doses. NICE guidelines note it may help cyclical breast pain when taken for 3–6 months.

Dose: 1,000–3,000 mg/day EPO (providing 80–240 mg GLA); take for at least 3 months for cyclical breast pain