Gamma-linolenic acid (GLA)

Tier 2 — promising · Inflammation · Eczema · PMS

Helps relieve eczema symptoms and PMS-related breast pain. A 2024 review of 11 trials found evening primrose oil, which contains the active omega-6 fatty acid GLA, significantly improves both conditions. The anti-inflammatory effects typically take 8 to 12 weeks to become noticeable. Generally well tolerated with mild digestive side effects.

Dose: 1,000–2,000 mg/day evening primrose oil (~80–160 mg GLA) or 500 mg borage oil (~100 mg GLA)