This entry was posted on 6th March 2026.
Quick Answer: Think of GLA as a nutrient-rich stream restoring balance to your body during midlife—soothing inflamed joints, calming unpredictable hormones, and bringing vital moisture back to dry skin.
Both Evening Primrose Oil and Starflower Oil are rich sources of Gamma-Linolenic Acid (GLA), an essential omega-6 fatty acid that supports hormonal balance, reduces inflammation, and nourishes the skin. The key difference is potency: Starflower Oil contains roughly twice the GLA per capsule (20–26 percent) compared to Evening Primrose Oil (8–10 percent). Evening Primrose Oil, however, has a longer track record of use and remains the more widely trusted choice for gentle, everyday hormonal support.
Navigating the natural changes that arrive in midlife can feel overwhelming. If you are a UK woman in your forties, fifties, or sixties, you may already be contending with unpredictable periods, night sweats, aching joints, persistently dry skin, or the low mood that can accompany fluctuating hormone levels.
You are far from alone. In the United Kingdom, the average age for a woman’s final menstrual period is 51, but the hormonal transition leading up to that point, known as the perimenopause, can begin as early as the late thirties. During this extended phase, declining oestrogen levels can trigger a wide range of distressing symptoms that affect daily quality of life.
Many women with a history of hormone-sensitive conditions, or those who simply prefer a more natural approach, look to botanical supplements for support. Two names consistently rise to the top of those conversations: Evening Primrose Oil and Starflower Oil.
This guide explains clearly what each oil is, how it works, what the current evidence says, and most importantly, which one may be right for you.
What Is GLA and Why Does It Matter for Women’s Health?
Gamma-Linolenic Acid (GLA) is an essential omega-6 fatty acid that your body needs but cannot reliably produce on its own in sufficient quantities. Under ideal conditions, the body converts linoleic acid found in nuts, seeds, and vegetable oils into GLA via the enzyme delta-6-desaturase (D6D).
The problem is that D6D activity declines naturally with age and is further reduced by:
- Chronic stress
- A diet high in ultra-processed foods, sugar, or trans fats
- Certain health conditions, including diabetes
This means that even women eating a healthy, balanced diet may have a functional GLA deficiency – particularly during and after midlife.
Once absorbed, GLA is converted in the body into a substance called Prostaglandin E1 (PGE1) – a powerful, hormone-like compound that helps to:
- Regulate the body’s inflammatory response.
- Support healthy circulation
- Promote hormonal balance
By taking a supplement that already contains pre-formed GLA, you bypass the inefficient D6D enzyme entirely and deliver this anti-inflammatory nutrient directly to your cells. This is the central reason why Evening Primrose Oil and Starflower Oil are so widely used by women managing menopausal and premenstrual symptoms.
Evening Primrose Oil: What It Is, What the Evidence Says, and Who It Suits
What is Evening Primrose Oil?
Evening Primrose Oil (EPO) is extracted from the seeds of Oenothera biennis, a wildflower native to North and South America that opens its yellow petals at dusk. A high-quality EPO supplement typically contains 8-10% GLA.
The plant has a long history in traditional medicine. Indigenous peoples in the Americas used it for centuries to treat skin irritation and minor wounds. When European settlers brought it back to Britain in the 17th century, it became so highly regarded that it earned the nickname the “King’s Cure-All”, a reputation that has carried through to this day.
What does the evidence say?
The clinical picture for EPO is nuanced, and it is important to be honest about what the science currently shows:
- Skin hydration: Research suggests that oral EPO can improve transepidermal water loss (TEWL) in adults, meaning it can help nourish and plump dry, ageing skin from the inside out, a notable benefit for women experiencing the skin changes that accompany the menopause.
- EPO contains other compounds besides GLA that also help to reduce inflammation in the body. This is helpful as many chronic conditions can cause inflammation in the body.
- Hot flushes and night sweats: Anecdotal reports are overwhelmingly positive, and some research suggests that it may reduce the severity of these symptoms.
- Breast pain (mastalgia): Some NHS patient leaflets acknowledge that taking 240–360mg of GLA daily for a minimum of two months may offer meaningful relief for some women with cyclical breast pain, though evidence remains limited.
Who is Evening Primrose Oil best suited for?
Evening Primrose Oil is a good choice for when:
- You are looking for gentle, long-term hormonal support.
- Prefer a supplement with decades of established, widespread use.
- You are managing mild-to-moderate PMS, or early perimenopausal symptoms.
- Want to improve skin hydration and elasticity.
Starflower Oil (Borage Oil): What It Is, What the Evidence Says, and Who It Suits
What is Starflower Oil?
Starflower Oil – also widely known as Borage Oil – is extracted from the seeds of Borago officinalis, a plant recognised by its striking, vivid blue, star-shaped flowers. It is a familiar and attractive sight in British gardens.
In terms of GLA content, Starflower Oil provides 20-26% GLA per capsule, a rich source of this essential fatty acid.
The plant carries its own colourful history. Ancient Greek and Roman physicians believed borage imparted courage and lifted the spirits. Celtic warriors were said to drink borage-infused wine before battle.
What does the evidence say?
As with EPO, clinical research is ongoing, but findings to date are encouraging for several key areas:
- Joint inflammation: Studies suggest that high-dose GLA supplementation may help to reduce the inflammation associated with certain conditions. But it is best not to take it long-term because of its high GLA content.
- Skin barrier function: Research indicates Starflower Oil may help the skin barrier by reducing visible redness in inflammatory skin conditions.
- Hormonal balance and PMS: Like EPO, Starflower Oil may support hormonal balance and ease premenstrual discomfort, but large-scale trials are still needed to confirm the magnitude of benefit.
Who is Starflower Oil best suited for?
Starflower Oil is a good choice for women who:
- You are managing persistent symptoms, including joint pain or skin inflammation. If you are on medication, it’s best to check with your GP before taking this due to its high concentration of GLA.
Why Quality Matters: Always Choose Cold-Pressed
Choosing the right oil is only half the decision. How the oil is extracted matters, and many supplement buyers overlook this.
GLA is a fragile molecule. When oils are extracted using high heat, the delicate fatty acid structure can be damaged or degraded. This significantly reduces the nutritional value and potency of the final product.
Always look for Evening Primrose supplements prepared without heat. Cold-pressing uses gentle mechanical pressure, with no heat or oxygen exposure, to extract the oil. This preserves the full spectrum of bioactive compounds from seed to capsule.
For example, Woods Health produces its Evening Primrose Oil 1000mg capsules without the use of heat or oxygen, ensuring the oil’s natural, active properties reach your body intact, not degraded by the manufacturing process.
How to Get the Most From Your GLA Supplement
Take it with food
Both oils are fat-soluble. Taking your capsule with a meal that contains a small amount of fat, such as avocado, olive oil, or oily fish, significantly improves absorption.
Be consistent and patient.
GLA works cumulatively. Most women report noticing meaningful benefits from taking EPO, especially in skin hydration and joint comfort, after 8 to 12 weeks of consistent daily use. During this period, you may notice improvements such as reduced skin dryness or itching, smoother, more comfortable joints, greater flexibility, and sometimes a reduction in the frequency or intensity of hot flushes or night sweats. If you are tracking symptoms, look for gradual changes in these areas and consider reassessing your regimen after three months to see whether the supplement is meeting your needs. Do not expect overnight results.
The Omega Stacking Method: Separating Your Oils for Better Absorption
Many women sensibly combine a GLA supplement (EPO or Starflower) with a daily omega-3 fish oil capsule for comprehensive fatty acid support. This is an excellent strategy, but there is a simple trick that dramatically improves how well your body absorbs both.
Omega-3 and omega-6 fatty acids are like two trains vying for the same single track through your metabolic landscape, both aiming to reach their destinations first. If you take both supplements at the same time, they arrive at the station together, forcing a standoff as they compete for the same metabolic enzymes during digestion.
The solution is straightforward: for example, take your omega-3 fish oil with breakfast and your Evening Primrose Oil or Starflower Oil with your evening meal. Spacing them apart by several hours removes this enzymatic competition and ensures that your body can make full use of both.
Important Safety Information:
If you are on medication or have a medical condition, consult your GP before starting a new supplement
Frequently Asked Questions
What is the difference between Evening Primrose Oil and Starflower Oil?
Both contain GLA, an anti-inflammatory omega-6 fatty acid that supports hormonal balance and skin health. The primary difference is potency: Starflower Oil contains 20–26% GLA, compared to 8–10% in Evening Primrose Oil. There is more research to confirm that Evening Primrose Oil is beneficial to take.
Which oil is better for the menopause?
There is no single definitive answer, as individual responses vary. Evening Primrose Oil is the more established choice with a long history of use for menopausal and premenstrual symptoms. Starflower Oil may be more effective for women targeting joint inflammation.
Can I take Evening Primrose Oil and Starflower Oil together?
It is generally not necessary to take both, as they work via the same mechanism. However, if you do, consult your GP first and be mindful of your total daily GLA intake.
What does “cold-pressed” mean, and why does it matter?
Cold-pressing extracts oil using gentle mechanical pressure without heat or chemical solvents. This preserves the delicate GLA molecules and the oil’s full nutritional profile. Products not extracted this way may contain degraded fatty acids and offer reduced benefit.
The Verdict: Which Oil Should You Choose?
If you are new to GLA supplementation and looking for a gentle, well-established supplement with a long history of trusted use, Evening Primrose Oil is an excellent and reassuring place to start. It is widely available, affordable, and has been used by British women for decades.
If you are specifically targeting persistent joint stiffness and skin inflammation, Starflower Oil’s potency makes it the preferred choice, but it is not recommended for long-term use.
Whichever you choose, the most important factors are consistent daily use (for the duration you decide to take it), a certified cold-pressed product from a reputable manufacturer, and patience. Taking a high-quality GLA source is a thoughtful, holistic step to support your body.
Remember, every small choice in your wellness journey is a sign of care for yourself. Be proud of each step you take.
Please speak to your GP or a qualified healthcare professional before starting any new supplement, particularly if you have an existing medical condition or are taking prescription medication.
References and further reading
Evening primrose oil and borage oil in rheumatologic condition – American Journal of Clinical Nutrition – https://ajcn.nutrition.org/article/S0002-9165(23)06985-X/fulltext
Importance of Dietary y-Linolenic Acid in Human Health and Nutrition – The Journal of Nutrition – https://www.sciencedirect.com/science/article/pii/S0022316623018114
Effect of Evening Primrose Oil on Korean patients with mild atopic dermatitis: A randomized, double-blinded, placebo-controlled clinical study – https://pmc.ncbi.nlm.nih.gov/articles/PMC6029968/
Evening Primrose Oil: Usefulness and Safety | NCCIH – nccih.nih.gov/health/evening-primrose-oil
Herbal remedies and complementary medicines for menopause symptoms – NHS – nhs.uk/medicines/hormone-replacement-therapy-hrt/alternatives-to-hormone-replacement-therapy-hrt/herbal-remedies-and-complementary-medicines-for-menopause-symptoms
Evening primrose oil for breast pain | CUH – Cambridge University Hospitals – cuh.nhs.uk/patient-information/evening-primrose-oil-for-breast-pain
Effect of Evening Primrose Oil Supplementation on Selected Parameters of Skin Condition in a Group of Patients Treated with Isotretinoin—A Randomised Double-Blind Trial – MDPI – mdpi.com/2072-6643/14/14/2980
Effect of borage oil consumption on fatty acid metabolism, transepidermal water loss and skin parameters in elderly people. – https://www.sciencedirect.com/science/article/abs/pii/S0167494300000467
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