Gamma-Linolenic Acid: What It Is and Its Impact on Health

11 Dec 2024

Gamma-linolenic acid (GLA) is a specific type of healthy fat, part of the Omega-6 fatty acid family. Although the term “fats” might seem associated with something unhealthy, GLA offers multiple health benefits. It is found naturally in certain vegetable oils, such as evening primrose oil or hemp seed oil. Since our body needs it but cannot produce it efficiently, proper nutrition and natural supplements are key to adequate fatty acid intake.

Learn all about gamma-linolenic acid and its benefits for our health!

Gamma-linolenic Acid (GLA): What It Is and What Properties It Has?

Omega-6 fatty acids are a type of essential fat that must be obtained from the diet, as our body cannot produce it on its own. They play an important role in maintaining cell structure and the proper functioning of the immune system.

GLA is considered a “special type” of healthy fat: an important nutrient with beneficial effects on the immune system and beyond.

Gamma-linolenic Acid: Which Category of Essential Fatty Acids Does It Belong To?

Gamma-linolenic acid (GLA) is an essential polyunsaturated fatty acid belonging to the Omega-6 fatty acid family. Although it is part of a family of fatty acids known for their pro-inflammatory potential (as is the case with excess linoleic acid), GLA actually has anti-inflammatory properties and brings numerous health benefits.

Our body synthesizes GLA into substances with anti-inflammatory and anti-cancer properties. Once metabolized, gamma-linolenic acid is an essential nutrient with multiple benefits, especially for skin and joint health, and for reducing general inflammation in the body.

Physical Properties of GLA

Gamma-linolenic acid is an oily liquid, colorless or slightly yellowish, depending on its source. For example, evening primrose oil and borage oil, which are rich in GLA, have a slightly yellow tint. The taste is neutral or slightly bitter and it may have a characteristic, slightly rancid odor if exposed to air and oxidized.

Thus, gamma-linolenic acid has chemical and physical properties that allow it to be an essential nutrient in many biological processes. Due to its sensitivity to oxidation, GLA must be stored correctly to maintain its beneficial properties.

GLA or Gamma-Linolenic Acid: Chemical Structure

Chemically, gamma-linolenic acid (GLA) is also known by the chemical name (6Z,9Z,12Z)-octadeca-6,9,12 trienoic acid. It is a polyunsaturated fatty acid from the Omega-6 fatty acid family. GLA has anti-inflammatory effects and brings important benefits to health.

Its chemical formula is C₁₈H₃₀O₂, meaning it has 18 carbon atoms and 3 double bonds, which are in the **cis** configuration (where the hydrogen atoms are on the same side of the double bond). This structure gives the molecule a “bent” or “kinked” shape, which contributes to cell membrane flexibility. GLA also aids in essential bodily processes like reducing inflammation and supporting cellular health.

Metabolizing GLA Provides Specific Benefits to the Body

GLA has a special role in the body due to how it is processed. Usually, Omega-6 fatty acids, like linoleic acid, are converted into arachidonic acid, a compound that can promote inflammation. However, GLA follows a different process. After being consumed, GLA is transformed into a substance called dihomo-gamma-linolenic acid (DGLA), which helps produce beneficial prostaglandins, known for their anti-inflammatory properties. Thus, GLA is a “special” type of Omega-6 fatty acid, having positive effects on reducing inflammation and protecting DNA.

Gamma-Linolenic Acid: What Role Does It Play in Fighting Various Conditions?

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Gamma-linoleic acid is often used to combat numerous conditions: eczema, high blood pressure, asthma, arthritis, neuralgia, etc. However, scientific evidence of its effectiveness is still in its early stages.

What we do know is that GLA helps reduce inflammation in the body and contributes to maintaining the health of the skin, hair, and joints. When we consume it, the body converts it into prostaglandins: those compounds that regulate many bodily processes, including inflammation and immune response.

An important aspect regarding Omega-6 fatty acids is their balance with Omega-3 fatty acids. In the modern diet, there is a tendency to consume too much Omega-6 (from less healthy sources like refined oils and processed foods) and too little Omega-3. This imbalance can promote inflammation and the occurrence of chronic diseases.

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GLA Benefits According to Field Research

There are numerous clinical studies and research that have explored the effects of gamma-linolenic acid on several conditions: inflammatory, autoimmune, dermatological, and hormonal.

Rheumatoid Arthritis.

GLA has been studied for its ability to reduce symptoms associated with rheumatoid arthritis, such as joint inflammation, pain, and swelling. This effect is due to the regulation of cytokines and the reduction of inflammatory prostaglandin production. Following a study, a significant reduction in joint pain and morning stiffness was observed compared to placebo.

Diabetes.

Diabetic nephropathy is a kidney disease that occurs in the context of diabetes. GLA is considered useful in managing this health problem as well. Its effects in the treatment of diabetic neuropathy, which refers to discomfort and tingling in the extremities due to nerve damage in those areas, have also been studied.

Atopic Dermatitis and Other Skin Conditions.

In skin conditions with an inflammatory component, GLA can help reduce inflammation and improve the structure and function of the skin barrier. After a 12-week course of primrose oil, results showed a reduction in redness, itching (pruritus), and skin dryness.

Premenstrual Syndrome (PMS).

GLA is sometimes recommended to alleviate PMS-associated symptoms, such as breast pain, bloating, and mood swings. However, GLA’s effectiveness in treating PMS may vary depending on each person’s hormonal imbalance.

Autoimmune Disorders.

Some studies suggest that GLA may also help in managing autoimmune diseases by reducing abnormal immune activity and chronic inflammation.

GLA can interact with certain medications, particularly anticoagulants and anti-inflammatories. Individuals taking such medications should consult a doctor before starting any supplements.

The studies are promising, but it is important to note that more research is needed to clarify the exact mechanisms and clinical applicability of GLA. Additionally, effects appear slowly, following rigorous administration tailored to the individual needs of each organism.

GLA: Gamma-Linoleic Acid – Natural Sources

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Although GLA-rich sources are relatively few in the diet, there are various ways to include these foods and supplements in your daily diet:

Oils rich in GLA, such as evening primrose, black currant, borage, and hemp seed oil, can be taken in capsule or liquid form.

These oils can be used in cold preparations, such as a salad dressing or a smoothie. Avoid heating them to avoid damaging the essential fatty acids.
Evening primrose, black currant, borage, or hemp oil capsules can help you ensure your daily GLA intake. This is a practical and effective way to obtain a controlled amount of GLA when your diet is insufficient.

Seaweed and spirulina. Spirulina and other seaweeds are natural sources of GLA and can be added to smoothies or taken as dietary supplements for a natural intake of GLA and other essential nutrients.
Gamma-linoleic acid is also present in smaller quantities in some plant-based foods, such as nuts and seeds, although these are not as rich a source as oils.

Supplements and Recommended Dosage

The optimal dose of GLA can vary depending on the condition and doctor’s recommendations. Here are some general guidelines:

for skin health or inflammatory conditions, usual doses are between 300 and 600 mg per day;
for premenstrual syndrome (PMS) or hormonal issues, between 500 and 1,000 mg per day is recommended;
for arthritis and joint inflammation, the dose can range from 1,000 to 3,000 mg per day, depending on the severity of symptoms and doctor’s recommendations.

Generally, GLA is well tolerated by the body. However, there may be situations where it causes mild side effects. These include gastrointestinal problems, such as stomach discomfort. In some cases, diarrhea may also occur. Headaches can also be an associated symptom. Individuals taking anticoagulant medications should be very careful. GLA can have a blood-thinning effect. This can increase the risk of bleeding.

Gamma-Linoleic: The Acid That Supports Skin Health, Immune Function, and Inflammatory Balance in the Body

The immune system reacts to infections and other threats through inflammation, a process that helps the body fight pathogens. Although inflammation is essential for the body’s defense, when it becomes chronic, it can be harmful.

This is where GLA (gamma-linolenic acid) comes in, which is converted into dihomo-gamma-linolenic acid (DGLA), a precursor to anti-inflammatory compounds called series 1 prostaglandins and leukotrienes. These compounds help maintain a balanced inflammatory response, preventing excessive or chronic inflammation.

Modulating Immune Cells and Protection Against Autoimmune Diseases

GLA influences the production and activity of cytokines, proteins that regulate the immune response. Some of these cytokines, such as interleukins and tumor necrosis factor (TNF), play a crucial role in coordinating immune cell activity. GLA helps maintain a healthy balance between pro-inflammatory and anti-inflammatory cytokines, contributing to an adequate and balanced immune reaction.

In autoimmune diseases, the immune system attacks the body’s healthy tissues, mistakenly believing they are foreign agents. GLA can have a protective role against autoimmune diseases, such as rheumatoid arthritis or lupus, by reducing inflammation and calming an overactive immune response. In cases of rheumatoid arthritis, for instance, studies have shown that GLA supplements can reduce joint pain and swelling.

Other Health Benefits:

GLA is used to treat conditions like eczema or dermatitis, reducing inflammation and helping the skin to repair.
Due to its anti-inflammatory effect, it can reduce pain and stiffness in people with arthritis. GLA can help improve joint mobility and reduce the need for traditional anti-inflammatory medications.
GLA may have beneficial effects on heart and blood vessel health, reducing inflammation and the risk of cardiovascular diseases. There is also some evidence that it can help regulate cholesterol levels.

Although it is available without a prescription, it is important to talk to a doctor before starting a GLA treatment course, especially if you already have certain health problems or are taking other medications.

Gamma-linolenic acid is an essential fatty acid from the Omega-6 family, with unique anti-inflammatory properties and multiple health benefits. Unlike most Omega-6 fatty acids, which can contribute to inflammation when consumed in excess, GLA helps reduce inflammation. It is also beneficial for skin, joints, hormonal balance, and cardiovascular health.

By paying attention to how we nourish ourselves and incorporating essential nutrients, we keep our body healthy and strong. Taking care of our health begins with conscious choices, and adequate Omega-6 intake is a small step, but one that can bring us significant benefits.

References:

https://www.webmd.com/vitamins/ai/ingredientmono-805/gamma-linolenic-acid-gla

https://pubchem.ncbi.nlm.nih.gov/compound/gamma-Linolenic-acid

https://www.healthline.com/health/gla-fit-for-a-king

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