Hormonal balance and PMS relief
Supports healthy hormone production and may reduce PMS symptoms
GLA
Essential omega-6 fatty acid with unique anti-inflammatory properties, supporting hormonal balance, skin health, and inflammatory regulation
Scientific nameGamma-linolenic acid (C18:3 n-6)
FormulaC18H30O2
Molecular weight278.43 g/mol
CAS506-26-3
85
absorption score
8
safety / 10
35
USD per month
6
documented interactions
Check it against something
GLA with:
- Amylase
- Ashwagandha
- Avocado Oil
- BCAA (Branched-Chain Amino Acids)
- Beetroot Powder
- Beta-Alanine
- Bifidobacterium lactis
- Bifidobacterium longum
- Bovine Collagen
- Caffeine
- Calcium
- Calcium Bone Formula
- Calcium Carbonate
- Casein Protein
- Chicken Collagen
- Choline (Bitartrate)
- Chondroitin Sulfate
- Coconut Oil
- Collagen Peptides
- Comprehensive Immune Support Complex
- Comprehensive Multivitamin-Mineral Complex
- Creatine HCL
- Creatine Monohydrate
- D-Mannose
- DHA
- Electrolyte Blend
- EPA
- Fish Oil (EPA/DHA)
- Folate (5-MTHF)
- Ginger
- Iron Fumarate
- Iron Sulfate
- Joint Mobility Formula
- Keratin
- Krill Oil
- L-Carnitine
- L-Citrulline
- Lactase
- Lactobacillus acidophilus
- Lactobacillus rhamnosus
- Lipase
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Oxide
- Marine Collagen
- Melatonin
- Modafinil
- Olive Oil Extract
- Omega-3 + Curcumin + Vitamin D Triple Anti-Inflammatory Formula
- Papain
- Protease
- Saccharomyces boulardii
- Turmeric
- Vitamin B12 (Cyanocobalamin)
- Vitamin B12 (Methylcobalamin)
- Vitamin C (Ascorbic Acid)
- Vitamin C (Sodium Ascorbate)
- Vitamin D3
- Vitamin E (Gamma-Tocopherol)
- Whey Protein
- Zinc Gluconate
Nothing found
78
out of 100
Works better together
Compatible. Timing differs, so follow each supplement's own window.
What it does
mechanism and evidence for each claimSkin health and dermatitis relief
Improves skin barrier function and may help with eczema and dermatitis
Anti-inflammatory effects
Unique anti-inflammatory omega-6 that reduces systemic inflammation
Joint health and rheumatoid arthritis support
May help reduce joint inflammation and improve mobility
Nerve health and diabetic neuropathy support
May help protect nerve function and reduce neuropathy symptoms
Every pair we checked
12 combinations scored by the engine
GLA + Caffeine
No documented interaction either way
No known interaction
70
GLA + Creatine Monohydrate
No documented interaction either way
No known interaction
70
GLA + Calcium Carbonate
No documented interaction either way
No known interaction
70
GLA + Whey Protein
No documented interaction either way
No known interaction
70
GLA + Lactase
No documented interaction either way
No known interaction
70
GLA + Bovine Collagen
No documented interaction either way
No known interaction
70
GLA + DHA
No documented interaction either way
No known interaction
70
GLA + Turmeric
No documented interaction either way
No known interaction
70
GLA + Fish Oil (EPA/DHA)
No documented interaction either way
No known interaction
70
GLA + Vitamin D3
Protects GLA from oxidation and enhances stability
Works better together
78
GLA + Zinc Gluconate
Required for delta-6-desaturase enzyme function
Works better together
78
GLA + Omega-3 + Curcumin + Vitamin D Triple Anti-Inflammatory Formula
Essential for balanced inflammatory response and optimal GLA benefits
Works better together
82
Dosage
Daily240-480 mg
Hormonal support240-480 mg GLA daily
Skin health320-640 mg GLA daily
Anti inflammatory240-480 mg GLA daily
Rheumatoid arthritis480-960 mg GLA daily
When to expect it
First Effects4-6 weeks for initial anti-inflammatory and skin benefits
Peak Benefits12-16 weeks for maximum hormonal and skin health benefits
Deficiency DevelopmentGLA deficiency common due to impaired delta-6-desaturase activity
Toxicity OnsetGenerally safe - monitor for increased inflammation without adequate omega-3
How to measure it
MarkerGLA levels, DGLA levels, PGE1/PGE2 ratio, inflammatory markers
OptimalAdequate GLA levels, balanced prostaglandin ratios
Deficient belowLow GLA/DGLA levels, poor PGE1 production
FrequencyMonitor every 3-6 months during supplementation
What people actually reported to the FDA
CAERS, 4 reports naming it as the suspectMost reported effects
Named as the suspect
4 reports
of 4 that mention it at all
Serious outcome
67%
hospitalisation, emergency room or worse
Visited a Health Care Provider3
Other Serious or Important Medical Event3
Disability1
Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →
What actually reaches you
The label counts the carrier, your body does not
Absorption
Very high 85 of 100 · best absorbed form of this compound
Delivered daily
306 mg
Cost per 100 mg delivered
$0.38 comparative — uses the absorption score, not a measured percentage
Works better with
+
Omega 3 Fatty Acids
Essential for balanced inflammatory response and optimal GLA benefits
Omega-3s prevent GLA from becoming pro-inflammatory · level A
+
Vitamin E
Protects GLA from oxidation and enhances stability
Vitamin E acts as antioxidant protecting omega-6 fatty acids · level B
+
Zinc
Required for delta-6-desaturase enzyme function
Zinc is cofactor for fatty acid desaturase enzymes · level BWhat not to take with GLA
!
Trans Fats
Trans fats interfere with GLA metabolism and benefits
Disrupts fatty acid metabolism and enzyme function · high significance
!
Excessive Omega 6 Oils
High linoleic acid intake may reduce GLA effectiveness
Competes for enzymes and may promote inflammation · moderate significance
!
Alcohol Excess
Excessive alcohol may impair GLA metabolism
Alcohol affects fatty acid metabolism and liver function · moderate significanceMedication interactions
Discuss these with a pharmacist before combiningMay enhance blood-thinning effects
What to do: Monitor bleeding time if using high doses
May increase risk of seizures
What to do: Use caution in seizure-prone individuals
Available forms
Evening primrose oil (8-10% GLA): Natural source, Well-researched, Gentle effects, Proven safety
Food sources
Evening primrose oil
80-100 mg GLA per 1000mg oil · 85
Borage oil
200-240 mg GLA per 1000mg oil · 85
Black currant oil
150-180 mg GLA per 1000mg oil · 80
Hemp seed oil
20-40 mg GLA per 1000mg oil · 75
Too little
- GLA deficiency symptoms:
- Hormonal imbalances including severe PMS and menstrual irregularities
- Skin problems including eczema, dermatitis, and poor barrier function
- Chronic inflammation despite adequate omega-3 intake
- Joint pain and stiffness from inflammatory conditions
- Poor wound healing and skin regeneration
- Nerve problems and reduced nerve function
Too much
- Generally safe with potential for mild adverse effects:
- Increased inflammation if omega-3 intake is insufficient
- Digestive discomfort including nausea and loose stools
- Skin irritation in sensitive individuals
- Safe for long-term use when balanced with omega-3s
Who benefits most
hormonal-imbalance-women
Supports hormonal balance and may reduce PMS symptoms
240-480 mg GLA daily
skin-health-seekers
Essential for skin barrier function and dermatitis management
320-640 mg GLA daily
anti-inflammatory-support
Unique anti-inflammatory omega-6 for balanced inflammation
240-480 mg GLA daily
rheumatoid-arthritis-sufferers
May help reduce joint inflammation and improve mobility
480-960 mg GLA daily
diabetic-neuropathy-patients
May support nerve health and reduce neuropathy symptoms
480-720 mg GLA dailyWhere to buy it
Look for GLA at 240-480 mg per serving. The form that matters here is Evening primrose oil (8-10% GLA).
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What else affects it
Beyond other supplements
!
Trans fats
Trans fats interfere with GLA metabolism and benefits
Disrupts fatty acid metabolism and enzyme function
!
Excessive omega 6 oils
High linoleic acid intake may reduce GLA effectiveness
Competes for enzymes and may promote inflammation
!
Alcohol excess
Excessive alcohol may impair GLA metabolism
Alcohol affects fatty acid metabolism and liver functionHow it works
- Converts to dihomo-gamma-linolenic acid (DGLA) and then to anti-inflammatory PGE1
- Bypasses the rate-limiting delta-6-desaturase enzyme
- Competes with arachidonic acid for inflammatory enzyme pathways
- Essential component of skin ceramides and barrier lipids
- Modulates hormone-sensitive lipase and steroid hormone production
- Supports healthy prostaglandin balance favoring anti-inflammatory pathways
Key findings
what the evidence supports- Effective for hormonal balance and PMS symptom reduction
- Proven benefits for skin health and atopic dermatitis
- Unique anti-inflammatory omega-6 with beneficial effects
- Good safety profile with minimal adverse effects
Sources: NIH Examine.com · data reviewed 2026-08-02
Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →
Common questions
What are the benefits of GLA?
Documented effects: Hormonal balance and PMS relief; Skin health and dermatitis relief; Anti-inflammatory effects; Joint health and rheumatoid arthritis support. Supports healthy hormone production and may reduce PMS symptoms
How much GLA should you take per day?
The common daily range is 240-480 mg. By goal — hormonal support: 240-480 mg GLA daily; skin health: 320-640 mg GLA daily; anti inflammatory: 240-480 mg GLA daily; rheumatoid arthritis: 480-960 mg GLA daily.
When is the best time to take GLA?
With meals for absorption. First effects are typically reported within 4-6 weeks for initial anti-inflammatory and skin benefits.
What are the side effects of GLA?
At excessive doses: Generally safe with potential for mild adverse effects:, Increased inflammation if omega-3 intake is insufficient, Digestive discomfort including nausea and loose stools, Skin irritation in sensitive individuals, Safe for long-term use when balanced with omega-3s. Safety rating at normal doses is 8 out of 10.
What should you not take with GLA?
Separate it from Trans Fats, Excessive Omega 6 Oils, Alcohol Excess by two to four hours. Trans fats interfere with GLA metabolism and benefits
Does GLA interact with medications?
Documented interactions with anticoagulants, phenothiazines. Discuss these with a pharmacist before combining.
How do you know if you need GLA?
The marker is GLA levels, DGLA levels, PGE1/PGE2 ratio, inflammatory markers, optimal range Adequate GLA levels, balanced prostaglandin ratios. Common deficiency signs: GLA deficiency symptoms:, Hormonal imbalances including severe PMS and menstrual irregularities, Skin problems including eczema, dermatitis, and poor barrier function, Chronic inflammation despite adequate omega-3 intake.