Borage oil comes from the seeds of the borage plant and contains a fatty acid called GLA that your body doesn't make on its own
Borage oil is a supplement made by pressing seeds from the borage plant, a herb with blue flowers that grows in Mediterranean regions. The oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that appears in very few food sources. Your body can produce some GLA from other fats you eat, but not always in large amounts, which is why people take borage oil as a concentrated source.
The supplement comes in soft gel capsules, liquid form, or sometimes as a powder. A typical dose ranges from 1,000 to 3,000 milligrams per day, though the amount varies depending on what someone is taking it for and what their healthcare provider recommends. Borage oil has a mild, slightly nutty taste if taken as a liquid, and the capsules are usually small enough to swallow easily.
Key Takeaways
- Borage oil contains GLA, an omega-6 fatty acid that your body cannot produce in large quantities on its own.
- People commonly take borage oil for joint comfort, skin health, and to support their body's inflammatory response.
- Most research on borage oil focuses on rheumatoid arthritis and eczema, with mixed but generally positive findings.
- Borage oil can interact with blood thinners and some other medications, so checking with a healthcare provider before starting is important.
- Quality varies between brands, so looking for third-party testing on the label helps may support you are getting what the package says.
Why people take borage oil for joint and skin health
The main reason people turn to borage oil is that GLA may help calm inflammatory responses in the body. When inflammation builds up in joints, it can cause discomfort and stiffness—a pattern many people with rheumatoid arthritis experience. Some people also take it for general joint comfort during exercise or aging, even without a diagnosed condition.
Borage oil is also used for skin concerns like eczema and dermatitis. The theory is that GLA supports the skin barrier and reduces the inflammatory signals that trigger itching and irritation. People with dry, sensitive, or inflamed skin sometimes report improvements after taking borage oil regularly, though results vary widely from person to person.
Beyond joints and skin, some people take borage oil for general wellness—to support their body's natural inflammatory response, to maintain energy levels, or as part of a broader supplement routine. The oil is also sometimes recommended by practitioners of herbal medicine for hormonal balance, though research on that use is limited.
What research shows about borage oil's effects
The strongest research on borage oil focuses on rheumatoid arthritis. Several studies have found that people taking borage oil supplements showed improvements in joint swelling, pain, and morning stiffness compared to those taking a placebo. However, the improvements were often modest, and not everyone responded equally. The studies typically ran for several months, suggesting that borage oil works slowly if it works at all.
For eczema and other skin conditions, the evidence is more mixed. Some studies show that borage oil reduced itching and improved skin barrier function, while others found no significant difference from placebo. Skin conditions are highly individual, so what helps one person may not help another.
Research on borage oil for other uses—such as hormonal balance, bone health, or general inflammation—is much thinner. Most claims beyond joint and skin health are based on how GLA works in the body rather than on solid human studies. This does not mean borage oil does not help with those issues; it means the evidence has not been gathered yet.
How borage oil works in your body
When you take borage oil, your body breaks down the GLA and converts it into other compounds that influence inflammation. Specifically, GLA is converted into a substance called DGLA, which your body can then use to create anti-inflammatory signaling molecules. This is different from how your body handles other omega-6 fats, which tend to promote inflammation instead of reducing it.
The process is not when ready. It typically takes several weeks of regular use before you might notice any changes, and some people never notice a difference at all. Your genetics, diet, and overall health all affect how efficiently your body converts GLA and whether the resulting compounds actually reduce your symptoms.
Possible side effects and who should be cautious
Borage oil is generally well tolerated, and most people who take it experience no side effects. The most common complaints are mild digestive issues—nausea, bloating, or loose stools—which usually fade after the first week or two. Some people report headaches or a slight rash, though these are rare.
Borage oil can thin the blood slightly, which matters if you are already taking blood thinners like warfarin or aspirin. Combining them could increase bleeding risk. It may also interact with certain medications used for diabetes or blood pressure, so mentioning borage oil to your healthcare provider before starting is important, especially if you take any regular medications.
Pregnant and breastfeeding people should avoid borage oil, as there is not enough research on its safety in those situations. People with bleeding disorders or those scheduled for surgery should also check with their doctor first.
How to choose a borage oil supplement
Borage oil supplements vary in quality and purity. The amount of GLA in each capsule or dose can differ between brands, even if the total borage oil amount is the same. Look for a label that clearly states the GLA content per serving—this tells you how much of the active compound you are actually getting.
Third-party testing is a useful sign of quality. Organizations like NSF International, USP, or ConsumerLab test supplements to verify that they contain what the label says and are free of contaminants. If a brand lists one of these certifications on the bottle or website, that is a good indicator.
Price alone does not determine quality, but extremely cheap borage oil is sometimes a red flag. Reputable brands are usually transparent about where they source their seeds and how they extract the oil. Reading customer reviews can help, though remember that individual results vary widely and one person's experience may not match yours.
How long it takes to notice results and what to expect
If borage oil is going to help you, it usually takes at least four to eight weeks of consistent daily use before you notice anything. Some people see changes sooner, and others never see a clear difference. This slow timeline is one reason people sometimes give up on borage oil too early—they stop taking it before their body has had time to respond.
When borage oil does work, the changes are usually gradual. Joint pain might decrease slightly, or morning stiffness might be a little less severe. Skin might feel less itchy or look less inflamed. These are not dramatic transformations, but they can add up to a meaningful improvement in daily comfort over weeks or months.
If you have been taking borage oil consistently for three months and notice no change, it may not be the right supplement for you. Everyone's body is different, and what works for one person does not work for everyone.
Borage oil compared to other omega supplements
Borage oil is not the same as fish oil or flaxseed oil, even though all three are omega supplements. Fish oil is high in EPA and DHA, omega-3 fats that reduce inflammation in a different way than GLA does. Flaxseed oil contains ALA, another omega-3, which your body converts to EPA and DHA but not very efficiently. Borage oil is unique because it is one of the few plant sources of GLA.
Some people take borage oil and fish oil together, thinking they will get better results. There is limited research on combining them, and it is not clear whether the combination is more effective than either one alone. If you are considering taking both, your healthcare provider can help you decide whether that makes sense for your situation.
Evening primrose oil is another supplement that contains GLA, though usually in smaller amounts than borage oil. If you are looking for a GLA source and borage oil is not available or affordable, evening primrose oil is an alternative worth discussing with a healthcare provider.
Frequently Asked Questions
Can I get enough GLA from food instead of taking a supplement?
Very few foods contain significant amounts of GLA. Spirulina, hemp seeds, and some types of mushrooms have small amounts, but you would need to eat large quantities to match a borage oil supplement. For most people, borage oil is the most practical way to get a meaningful dose of GLA.
Will borage oil help with my arthritis?
Borage oil may help reduce joint pain and swelling in rheumatoid arthritis, based on research studies, but results are not may provide and vary from person to person. It works slowly and is not a replacement for prescribed arthritis medications. Talk to your doctor about whether adding borage oil makes sense alongside your current treatment.
How long can I safely take borage oil?
Most research studies on borage oil ran for six months to a year, and people generally tolerated it well over that time. Long-term safety beyond a year is less clear. If you plan to take borage oil for more than a few months, checking in with your healthcare provider periodically is a good idea.
Does borage oil interact with birth control?
There is no strong evidence that borage oil interferes with birth control pills. However, if you take any hormonal medications or have concerns about interactions, mentioning borage oil to your doctor or pharmacist is always the safest approach.
What is the difference between borage oil and borage seed oil?
These terms are used interchangeably—borage oil is made by pressing borage seeds, so borage oil and borage seed oil are the same product. The label might say either one, but you are getting the same supplement.