Borage Oil: Nutrition Facts and Health Benefits

Borage oil is gaining recognition as a nutritional powerhouse, especially among those seeking natural ways to support their health and well-being. Extracted from the seeds of the borage plant (Borago officinalis), this golden oil is rich in unique fatty acids and potent micronutrients that set it apart from other plant-based oils. Whether you’re looking to improve your skin, support your body's essential fatty acid needs, or explore its broader health effects, understanding borage oil’s nutrition facts and benefits is essential.

Borage Oil Nutrition Facts

Borage oil’s nutritional profile is what makes it stand out among plant oils. It is especially valued for its high content of gamma-linolenic acid (GLA), a rare and beneficial omega-6 fatty acid, alongside other vital nutrients and bioactive compounds. Let’s take a closer look at what makes this oil nutritionally unique.

Table 1: Core Nutritional Components of Borage Oil

The Fatty Acid Profile: Why GLA Matters

Borage oil’s defining feature is its exceptionally high gamma-linolenic acid (GLA) content—ranging from 26% to 38% of total fatty acids—making it the richest known plant source of GLA. For comparison, evening primrose oil, another GLA-rich oil, typically contains only 9–13% GLA, while borage oil boasts two to three times that amount 1, 2, 7.

GLA is an omega-6 fatty acid that plays a crucial role in anti-inflammatory processes, skin health, and cellular signaling. The body can convert linoleic acid (the most common omega-6) into GLA, but this process is often inefficient, especially in older adults or those with certain metabolic conditions. Supplementing with borage oil skips this metabolic step by providing pre-formed GLA 5.

Other important fatty acids in borage oil include:

• Linoleic acid (LA): Another essential omega-6 fatty acid (35–38%), vital for skin barrier function and cell membranes 2, 7.
• Oleic acid: A heart-healthy monounsaturated fat (16–20%) 7.
• Saturated fats: Palmitic and stearic acids (together 13–15%) contribute to cellular structure 7.

Micronutrients and Antioxidants

Borage oil is not just about fatty acids. It also provides a significant amount of vitamin E in the form of tocopherols, especially γ-tocopherol. Some wild Borago species contain up to 514 mg/100g of tocopherols, which is considerably higher than many common plant oils 1, 2. Tocopherols act as potent antioxidants, protecting skin and body cells from oxidative stress.

Phytosterols (like β-sitosterol, campesterol, and Δ5-avenasterol) are present in meaningful quantities (over 100 mg/100g in some species) and are known for their cholesterol-lowering properties 1.

Squalene is another noteworthy compound, present at around 3.9 mg/100g seeds, known for its antioxidant and skin-protective effects 1.

Carotenoids—though present in lower amounts (0.36 mg/100g)—contribute further antioxidant capacity and may support skin and eye health 3.

Comparing Borage Oil to Other Plant Oils

• Evening Primrose Oil: Similar in GLA content, but borage oil contains about twice as much GLA and more γ-tocopherol 2.
• Flaxseed Oil: Higher in omega-3 fatty acids but lacks significant GLA 8.

Nutritional Summary

Borage oil stands out in the plant oil world for:

• Its exceptionally high GLA content
• Abundant tocopherols and phytosterols
• A balanced profile of other essential fatty acids
• Unique antioxidants like squalene and carotenoids

Borage Oil Health Benefits

With such a rich nutritional profile, borage oil has been studied for a range of health benefits—most notably for skin health, anti-inflammatory effects, and potential roles in various conditions. While not a cure-all, its unique composition offers some promising supportive effects.

Table 2: Evidence-Based Health Benefits of Borage Oil

Skin Health and Barrier Function

One of borage oil’s best-supported benefits is its ability to nourish and protect the skin. Clinical studies in both elderly adults and women have shown that oral supplementation with borage oil:

• Significantly improves the skin’s barrier, as measured by a reduction in transepidermal water loss (TEWL) by about 10% 5, 8.
• Reduces skin dryness, roughness, scaling, and itch—participants report softer, less irritated skin 5, 8.
• Increases skin hydration over time 8.

These effects are attributed to borage oil’s high GLA content, which is a critical building block for healthy skin lipids. GLA can be directly incorporated into skin cell membranes, supporting repair and moisture retention—an important benefit for people prone to dry, sensitive, or aging skin 5, 8.

Anti-Inflammatory Effects

GLA in borage oil is metabolized in the body into dihomo-gamma-linolenic acid (DGLA), a precursor to anti-inflammatory eicosanoids (hormone-like substances). This pathway is especially relevant in conditions where the enzyme delta-6-desaturase is impaired, such as aging or certain chronic diseases 5, 4.

• Atopic Dermatitis: Some studies suggest borage oil can help reduce symptoms of atopic dermatitis (eczema), particularly itch and dryness. However, results are mixed, with some trials showing significant benefits and others finding little effect. The majority of research suggests a small but possible benefit, especially in people with mild forms or those seeking alternative therapies 4, 5.
• Other Inflammatory Conditions: Borage oil has been explored for its potential in arthritis, heart disease, and autoimmune conditions, though robust evidence is still lacking 7.

Antioxidant and DNA Protective Effects

Borage oil contains not only vitamin E (tocopherols) but also squalene and trace carotenoids, contributing to its antioxidant properties. Laboratory studies have shown that borage oil and its GLA component:

• Protect DNA from oxidative and mutagenic damage 6.
• Exhibit antimutagenic and cytotoxic effects towards certain cancer cell lines (at low, non-toxic doses) 6.

This antioxidant activity may contribute to its skin-protective and anti-aging benefits, as well as general cellular health.

Cholesterol and Cardiovascular Support

The phytosterols present in borage oil may help lower cholesterol by competing with dietary cholesterol absorption in the gut 1. While this effect is well established for phytosterols in general, specific clinical studies on borage oil for cholesterol management are still limited.

Other Potential Benefits

Traditional and early scientific research has explored borage oil for:

• Rheumatoid arthritis: Some improvement in joint symptoms due to anti-inflammatory action 7.
• Heart disease: Potential benefits from balanced unsaturated fatty acids and antioxidants 7.
• Diabetes and multiple sclerosis: Early studies, but more research needed 7.

Safety Considerations

• Short-term use: Borage oil is generally well tolerated, with few side effects reported in studies 4, 5.
• Long-term safety: Data are limited; as with all supplements, consult a healthcare provider, especially if you have liver disease or are on medication.
• GLA vs. Whole Oil: Some in vivo studies suggest that whole borage oil may be safer and more beneficial than isolated GLA, supporting DNA and cellular health without adverse effects 6.

Conclusion

Borage oil is a unique plant oil, prized for its exceptionally high gamma-linolenic acid (GLA) content and its rich blend of antioxidants and phytosterols. Scientific research supports a range of potential health benefits, particularly for skin health and anti-inflammatory support. While some other benefits are promising, further research is warranted to fully validate its applications. Here’s a quick summary of what we’ve covered:

• Nutritional Powerhouse:

  • The richest plant source of GLA (26–38%), plus ample linoleic and oleic acids 1, 2, 7.
  • High levels of tocopherols (vitamin E), phytosterols, and squalene 1, 2.
  • Contains antioxidants like carotenoids 3.

• Health Benefits:

  • Improves skin barrier, reduces dryness and irritation 5, 8.
  • Supports anti-inflammatory pathways; may help mild eczema 4, 5.
  • Offers antioxidant protection to skin and DNA 6.
  • May support cholesterol management and cardiovascular health 1.

• Safety:

  • Well tolerated short-term, but more research needed for long-term use 4, 6.

• Best Uses:

  • Skin health, mild inflammatory conditions, and as a dietary omega-6 supplement.

Borage oil is a valuable addition to the toolkit of those seeking natural ways to support skin health and overall wellness. As with any supplement, consider consulting a healthcare provider before adding it to your routine, and look for high-quality, food-grade products to ensure safety and efficacy.