Borage seed oil is a plant-based oil best known for its high concentration of gamma-linolenic acid (GLA), an omega-6 fatty acid. It is commonly sold as softgels or liquid oil and is often promoted for skin health, inflammation, joint comfort, and other wellness purposes.
However, borage seed oil deserves some caution because the quality of the product matters. Borage plants can contain pyrrolizidine alkaloids (PAs), compounds associated with liver toxicity. Therefore, supplements should be sourced from reputable manufacturers and specifically certified or tested to be free of unsaturated pyrrolizidine alkaloids.
The evidence for borage seed oil is strongest for some inflammatory and joint-related applications, while evidence for several popular uses, including eczema and menopause symptoms, remains mixed or insufficient.
What Is Borage Seed Oil?
Borage seed oil is extracted from the seeds of Borago officinalis, a flowering plant sometimes called starflower. Unlike borage leaves and other plant parts, the seed oil is particularly valued for its fatty-acid composition.
Its most notable component is gamma-linolenic acid (GLA), a polyunsaturated omega-6 fatty acid. Commercial borage oils can contain roughly 20–25% GLA, although the exact concentration varies by product. Some supplement labels list approximately 240 mg of GLA per 1,000–1,200 mg of borage oil.
GLA can be converted in the body into other fatty acids involved in signaling pathways related to inflammation. This is one reason researchers have investigated borage oil for inflammatory conditions.
Borage seed oil is available as:
- Softgel capsules
- Liquid oil
- Dietary supplement blends
- Some cosmetic and skincare formulations
Importantly, borage seed oil should not be confused with consuming borage leaves or other parts of the plant, which have different safety considerations because of their pyrrolizidine alkaloid content.
Nutrition Facts of Borage Seed Oil
The nutritional composition varies according to the extraction method and manufacturer. Because borage seed oil is primarily a fat, it does not provide meaningful amounts of protein, carbohydrates, fiber, vitamins, or minerals.
| Nutrient/Component | Approximate Amount |
|---|---|
| Calories | About 9–10 kcal per gram |
| Total fat | About 1 g per 1 g oil |
| Polyunsaturated fat | About 500 mg per 1 g oil |
| Gamma-linolenic acid (GLA) | About 200–250 mg per 1 g oil |
| Linoleic acid (LA) | About 350–400 mg per 1 g oil |
| Protein | 0 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Cholesterol | 0 mg |
Values are approximate and can differ substantially between products. Always check the Supplement Facts panel for the specific product.
20 Proven Benefits of Borage Seed Oil
1. Provides Gamma-Linolenic Acid: Borage seed oil is one of the richest plant-derived sources of GLA, an omega-6 fatty acid involved in normal fatty-acid metabolism.
2. Supports Fatty-Acid Metabolism: GLA can be converted into dihomo-gamma-linolenic acid (DGLA), which participates in pathways involved in cellular signaling.
3. May Support Joint Comfort: Clinical research suggests GLA-containing oils, including borage oil, may provide some relief from rheumatoid arthritis symptoms in certain people.
4. May Help Support a Healthy Inflammatory Response: The fatty acids in borage oil can influence lipid mediators involved in inflammatory signaling, although the clinical effects vary between individuals.
5. May Support Skin Barrier Function: Its essential fatty acids contribute to normal skin structure and may help maintain healthy skin when consumed as part of an adequate diet.
6. May Support Skin Moisture: Fatty acids are important components of the skin barrier, making borage oil a popular ingredient in some cosmetic products.
7. May Be Studied for Eczema: Borage oil has been investigated for atopic dermatitis, although clinical evidence has not consistently demonstrated a meaningful benefit.
8. May Support Joint Mobility: By potentially influencing inflammation-related pathways, GLA supplementation has been studied for its possible role in joint function and comfort.
9. Provides Essential Polyunsaturated Fats: Borage seed oil supplies linoleic acid along with GLA, contributing to dietary polyunsaturated fat intake.
10. May Complement an Anti-Inflammatory Lifestyle: Borage oil can provide GLA alongside a balanced diet rich in vegetables, fruits, whole grains, legumes, nuts, and other nutrient-dense foods.
11. May Support Normal Nerve Function: Essential fatty acids are important components of cell membranes, including those found in nervous tissue, although this does not establish borage oil as a treatment for nerve disorders.
12. May Support Cardiometabolic Health: Preliminary research has investigated borage-derived fatty acids in relation to lipid and inflammatory markers, but more research is needed before making specific cardiovascular claims.
13. May Support Healthy Cellular Signaling: GLA-derived fatty acids participate in biochemical signaling pathways throughout the body.
14. May Support Overall Fatty-Acid Balance: Borage oil can increase dietary intake of GLA, which is relatively uncommon in the typical diet.
15. May Be Useful for People Seeking Plant-Based GLA: Borage seed oil offers a plant-derived alternative to other GLA-containing oils such as evening primrose oil.
16. May Support Healthy Skin Appearance: Adequate dietary fats help maintain normal skin structure and may contribute to a healthy-looking complexion.
17. May Support Comfortable Movement: Some research on GLA-containing supplements suggests potential benefits for discomfort associated with inflammatory joint conditions.
18. May Help Maintain Normal Cell Membranes: Polyunsaturated fatty acids are structural components of cell membranes and are required for normal cellular function.
19. May Support Nutritional Omega-6 Intake: Borage oil provides concentrated omega-6 fatty acids without requiring large amounts of oil.
20. May Offer a Concentrated GLA Supplement: For adults who have a specific reason to supplement GLA, borage oil provides a relatively concentrated source, although individual suitability and dosage should be discussed with a healthcare professional.
10 Side Effects of Borage Seed Oil
Borage seed oil is generally tolerated by many adults when an appropriate, purified product is used, but side effects and safety concerns are possible.
1. Nausea: Some people may experience nausea after taking borage seed oil, particularly with higher supplemental amounts.
2. Stomach Discomfort: Abdominal discomfort can occur in some users taking concentrated oil supplements.
3. Loose Stools: Borage oil may occasionally cause loose stools or digestive changes.
4. Belching: Oil-based supplements can sometimes cause burping or an unpleasant aftertaste.
5. Headache: Headache has been reported occasionally in association with borage preparations.
6. Bleeding Concerns: Borage oil may theoretically increase bleeding risk when combined with anticoagulant or antiplatelet medicines, so medical advice is important before combining them.
7. Liver Toxicity Risk: Products contaminated with unsaturated pyrrolizidine alkaloids can pose a serious liver-safety concern, particularly with prolonged exposure.
8. Medication Interactions: Borage oil may interact with certain medicines, especially drugs affecting blood clotting or the liver.
9. Pregnancy-Related Risk: Borage oil is generally advised against during pregnancy because of potential safety concerns, including possible effects associated with its compounds.
10. Seizure Concerns: A case report has associated short-term borage oil use with continuous seizure activity, although this represents a rare reported event rather than an established common effect.
How to Use Borage Seed Oil?
Borage seed oil is most commonly taken orally in softgel form. Some products contain approximately 1,000–1,200 mg of borage oil per softgel and provide around 230–240 mg of GLA, but formulations vary.
It can also be found in some topical skincare products.
For oral supplementation, follow the manufacturer’s serving instructions unless a healthcare professional has recommended a different amount. Taking the supplement with food may be more comfortable for people who experience digestive discomfort.
Other Uses of Borage Seed Oil
Borage seed oil is used in several wellness and cosmetic applications.
- Skincare: Borage oil is incorporated into some creams, facial oils, and moisturizers because of its GLA and other fatty acids.
- Dry Skin Care: It may be included in formulations designed to support the skin barrier and improve the feel of dry skin.
- Dietary Supplement: Softgels are the most common form for obtaining concentrated GLA.
- Massage and Cosmetic Oils: Some formulations combine borage oil with other plant oils for topical use.
- Fatty-Acid Formulations: Borage oil may be combined with other oils in supplements designed to provide several types of polyunsaturated fatty acids.
Tips for Consuming Borage Seed Oil
- Choose PA-Free Products: Select borage seed oil that is specifically certified or independently tested to be free of unsaturated pyrrolizidine alkaloids.
- Check the GLA Content: Look at the Supplement Facts panel because the amount of borage oil does not necessarily equal the amount of GLA.
- Start Conservatively: If your healthcare professional approves supplementation, beginning according to the product’s recommended serving can help you assess tolerance.
- Take With Food: Taking an oil-based supplement with a meal may reduce digestive discomfort for some people.
- Do Not Exceed the Label: Higher doses are not automatically more effective and may increase the risk of adverse effects.
- Buy From Reputable Manufacturers: Choose products with transparent labeling, batch testing, and appropriate quality-control information.
- Check Other Supplements: Review your complete supplement list to avoid unnecessarily combining multiple concentrated fatty-acid products.
- Discuss Medicines: Ask your doctor or pharmacist about borage oil if you take prescription or over-the-counter medicines regularly.
How to Take Borage Seed Oil?
Borage seed oil is generally taken orally as a softgel or liquid supplement.
For softgels, swallow the recommended amount with water, preferably alongside a meal if the product instructions allow it. Liquid borage oil should be measured using the manufacturer’s serving instructions rather than estimating the amount with an ordinary kitchen spoon.
Because products vary considerably in GLA concentration, dosage should be based on both the amount of borage oil and the amount of GLA provided.
How Much Borage Seed Oil Can You Take Per Day?
There is no single universally established daily dose of borage seed oil that applies to everyone.
Commercial products commonly provide around 1,000–1,200 mg of borage oil per softgel, with approximately 230–240 mg of GLA in some formulations. Some labels recommend one softgel once or twice daily with meals, while others use different serving sizes.
The appropriate amount depends on the product’s GLA concentration, the reason for supplementation, other medicines, and individual health factors.
Borage Seed Oil Dosage
For general supplementation, follow the specific product label or the dosage recommended by your healthcare professional.
Clinical research has used different amounts of GLA, making it inappropriate to assume that one borage oil dosage will work for every condition. Memorial Sloan Kettering also notes that the effective dose and treatment duration for rheumatoid arthritis remain uncertain.
Do not increase the dose simply because a lower amount does not produce immediate results.
Best Time to Take Borage Seed Oil
There is no well-established evidence showing that morning, afternoon, or nighttime is universally the best time to take borage seed oil.
With a meal is a practical option because taking an oil-based supplement with food may be easier on the stomach.
If your product has specific instructions, follow those directions. For people taking multiple medicines or supplements, consistency and professional guidance are more important than choosing a particular time of day.
Who Should Take Borage Seed Oil?
- Adults Interested in GLA: Healthy adults who have a specific nutritional reason to increase GLA may consider borage seed oil after discussing it with a healthcare professional.
- Adults Exploring Joint Support: People interested in GLA for joint comfort may discuss borage oil with their healthcare provider because some clinical research has investigated it for rheumatoid arthritis symptoms.
- People Seeking Plant-Based GLA: Borage seed oil may be considered by adults looking for a concentrated plant-derived source of GLA.
- People Using It for Skin Support: Adults interested in dietary GLA for general skin support may consider supplementation, although evidence for treating specific skin diseases is inconsistent.
- People With a Clinically Appropriate Supplement Plan: Individuals whose healthcare professional has reviewed their medications, medical history, and supplement needs may use a quality-tested borage oil product when appropriate.
Who Should Not Take Borage Seed Oil?
- Pregnant Women: Borage seed oil should generally be avoided during pregnancy because of potential reproductive and fetal safety concerns.
- Breastfeeding Women: Breastfeeding individuals should avoid borage products unless specifically advised by a qualified healthcare professional because safety concerns exist regarding potentially toxic compounds.
- People With Liver Disease: People with liver disease should avoid borage oil unless their healthcare professional specifically approves its use.
- People Using Hepatotoxic Medicines: Anyone taking medicines that can damage the liver should consult a healthcare professional before using borage oil.
- People Taking Blood Thinners: Individuals taking anticoagulants such as warfarin should seek medical advice because of a potential bleeding interaction.
- People With Seizure Disorders: Because of a reported seizure-related adverse event, people with seizure disorders should discuss borage oil with their healthcare professional before use.
- Children: Borage seed oil should not be routinely given to children without guidance from a pediatric healthcare professional.
- People Using Unverified Products: Avoid products that do not provide adequate information about purification and pyrrolizidine alkaloid testing.
How to Store Borage Seed Oil?
Store borage seed oil according to the manufacturer’s instructions. In general:
- Keep the bottle tightly closed.
- Store it in a cool, dry location away from direct sunlight.
- Protect it from excessive heat.
- Avoid leaving liquid oil in a warm environment for extended periods.
- Refrigerate the product if the manufacturer recommends refrigeration.
- Do not use oil that has developed a strongly rancid or unusual odor.
- Keep softgels and liquid supplements away from children.
Because oils can oxidize over time, closing the container promptly after use is important.
Precautions and Interactions
- Pyrrolizidine Alkaloids: Only use borage seed oil products that are certified or tested to be free of unsaturated pyrrolizidine alkaloids because these compounds can be hepatotoxic.
- Liver Medicines: Use extra caution when combining borage oil with medicines known to affect the liver.
- Blood Thinners: Talk with a healthcare professional before taking borage oil with anticoagulants such as warfarin because bleeding effects may potentially increase.
- NSAIDs: A theoretical interaction has been proposed between GLA-containing oils and NSAIDs such as aspirin or ibuprofen, so regular users should seek professional advice.
- Pregnancy: Avoid borage seed oil during pregnancy unless specifically recommended by a qualified healthcare professional.
- Breastfeeding: Consult a healthcare professional before use while breastfeeding, and avoid non-seed borage plant products.
- Surgery: Tell your healthcare team about borage oil before a planned procedure, particularly if you take medicines that affect blood clotting.
- Product Quality: Choose manufacturers that provide reliable testing for contaminants and clearly state the GLA concentration.
- Long-Term Use: Avoid prolonged unsupervised use because potential liver toxicity is particularly concerning with cumulative exposure to pyrrolizidine alkaloids.
FAQ’s
What is borage seed oil good for?
Borage oil is mainly used as a source of gamma-linolenic acid (GLA) and is commonly studied for skin health, joint comfort, and inflammatory conditions.
Does borage seed oil help with eczema?
Borage seed oil has been studied for eczema and atopic dermatitis, but current evidence does not consistently show that oral supplementation improves these conditions.
Does borage seed oil help dry skin?
Borage oil provides GLA and other fatty acids that may support the skin barrier, although results from oral supplementation can vary.
Is borage seed oil good for arthritis?
Some research suggests that GLA-rich borage oil may help reduce symptoms of rheumatoid arthritis, but it should not replace prescribed arthritis treatment.
How long does borage seed oil take to work?
If benefits occur, they may take several weeks of consistent use, and the time can vary depending on the purpose, dosage, and individual response.
Does borage seed oil contain GLA?
Yes, borage oil is one of the richest plant-based sources of gamma-linolenic acid (GLA), although the exact amount varies by product.
Is borage seed oil the same as starflower oil?
Yes. Borage oil is also commonly called starflower oil because borage is known as the starflower plant.
Can you take borage seed oil every day?
Some products are intended for daily use, but the appropriate dose and duration should be based on the product label and individual health needs.
Can borage seed oil be taken at night?
There is no established evidence that nighttime is better than daytime, so it can generally be taken at a convenient time according to the product directions.
Should borage seed oil be taken with food?
Taking it with a meal may improve tolerance and can help reduce digestive discomfort in some people.
Does borage seed oil help with inflammation?
GLA can influence pathways involved in inflammatory signaling, but clinical benefits vary and evidence depends on the specific condition being studied.
Can borage seed oil help with menopause symptoms?
Borage seed oil has been investigated for some hormone-related symptoms, but there is not enough strong evidence to establish it as an effective treatment for menopause symptoms.
Can borage seed oil affect hormones?
Borage seed oil is not a hormone supplement, although GLA participates in biochemical pathways that can influence signaling molecules in the body.
Does borage seed oil have omega-3 fatty acids?
No. Borage seed oil is primarily an omega-6 fatty acid source and is particularly rich in GLA.
Does borage seed oil help hair growth?
There is limited evidence that oral borage seed oil directly promotes hair growth, although its fatty acids may contribute to overall skin and scalp health.
Can borage seed oil be used directly on the skin?
Yes, borage oil is used in some topical cosmetic products, particularly moisturizers and facial oils, but a patch test is recommended before widespread use.
Does borage seed oil smell?
Borage seed oil usually has a mild oily or nutty scent, although the smell can vary depending on processing, freshness, and storage.
Does borage seed oil expire?
Yes. Like other plant oils, borage seed oil can oxidize and become rancid, so check the expiration date and follow the manufacturer’s storage instructions.
Can borage seed oil cause stomach problems?
Yes, some people may experience nausea, abdominal discomfort, loose stools, or burping after taking borage seed oil.
Is borage seed oil safe for children?
Children should not be given borage seed oil routinely unless a pediatric healthcare professional specifically recommends it.
Can you take borage seed oil with fish oil?
They provide different fatty acids, but combining supplements should be discussed with a healthcare professional, particularly if you take medicines that affect blood clotting.
Is borage seed oil a blood thinner?
Borage seed oil is not an anticoagulant, but it may potentially affect bleeding risk when combined with blood-thinning medicines.
Can borage seed oil affect the liver?
The major concern is contamination with pyrrolizidine alkaloids, which can cause liver toxicity, making PA-free and appropriately tested products important.
How much GLA is in borage seed oil?
Many commercial products contain roughly 20–25% GLA, but the exact amount varies, so the Supplement Facts label should be checked.
Which is better, borage oil or evening primrose oil?
Both provide GLA, but borage seed oil generally contains a higher concentration of GLA; the appropriate choice depends on the intended use and product quality.
Can you take borage seed oil during pregnancy?
Borage seed oil is generally avoided during pregnancy because of potential safety concerns.
Can you take borage seed oil while breastfeeding?
Breastfeeding individuals should consult a healthcare professional before using borage seed oil because safety information is limited and contamination with pyrrolizidine alkaloids is a concern.
Sources / References:
Disclaimer:
This guide is for educational purposes only and does not replace professional medical advice. Consult your doctor before using borage seed oil, especially if you take medications or have an existing health condition.
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