Borage Oil
Borage oil, also sold as starflower oil, in softgels and pure liquid. You will find capsules from 500 mg to 1000 mg. We explain how to read the GLA percentage on the label and why PA-free sourcing matters.Read more →
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Starflower oil, GLA and what the label really tells you
Borage oil is pressed from the seeds of Borago officinalis, the blue star-shaped flower that British shops usually call starflower. Both names describe the same oil. People take it for one ingredient: gamma-linolenic acid, or GLA. Borage seed oil contains roughly 20 to 26 percent GLA, around twice the level of evening primrose oil. That is why a single borage softgel can carry the GLA of two or three primrose capsules.
Your body already makes some GLA itself from linoleic acid, the main omega-6 fat in sunflower and rapeseed oil. That conversion step is slow in many people. A supplement skips it and delivers GLA directly. Borage oil does not replace fish oil, because the two sit in different fatty acid families and are chosen for different reasons.
Reading a borage oil label
Most packs lead with the oil weight: 500 mg or 1000 mg per softgel. On its own that number says little. The figure that counts is the GLA content. A 1000 mg softgel at 20 percent GLA gives 200 mg GLA, a 500 mg softgel gives about half. Compare GLA per capsule first, then the price per 100 mg GLA, and you can compare any two products in the wider range of fatty acid supplements fairly. Three more details worth checking:
- Cold-pressed: the seeds are pressed without added heat, which protects the delicate fatty acids.
- Antioxidant added: usually vitamin E, which keeps the oil from turning rancid inside the capsule.
- PA tested: pyrrolizidine alkaloids are plant compounds in borage leaves and flowers. They do not pass into the pressed seed oil, and EU law caps them in botanical supplements. Careful suppliers still test each batch and publish the result.
How we choose the borage oil we stock
Three things decide whether a borage oil goes live here: the form, the GLA dose and the purity data. We prefer cold-pressed seed oil with the GLA percentage printed on the pack, so you can work out exactly what you take. We ask suppliers for batch results on pyrrolizidine alkaloids instead of accepting a purity word on the front label. We keep several strengths, because one high-dose softgel suits some people while smaller capsules spread over the day suit others. We buy straight from the brands and every product passes our compliance team. You can read how we select brands.
Who it suits and what to expect
Borage oil is mostly bought by women who track how they feel across their cycle, and by people whose skin gets dry in winter. We will be straight with you here. The European food safety authority (EFSA) assessed GLA claims for skin, cholesterol and menstrual comfort and authorised none of them. So we describe the oil, the dose and the purity honestly, and leave the conclusion to you. Fatty acids also act slowly: most brands suggest daily use for around three months before you judge anything. Take your softgel with a meal, keep the pack away from light, and the oil and its added vitamin E stay stable for longer.
Frequently asked questions
Borage oil is the oil pressed from the seeds of the borage plant, Borago officinalis, a Mediterranean herb also grown in the UK. The seeds are unusual because their oil is rich in gamma-linolenic acid (GLA), a fatty acid from the omega-6 family, typically 20 to 26 percent of the oil. Most products are softgel capsules; some brands also sell the pure oil in a bottle. The oil is normally cold-pressed and protected with vitamin E.
Yes. Starflower is the common British name for borage, after its blue star-shaped flowers, so starflower oil and borage seed oil are the same product. UK brands use whichever name their customers recognise, which is why you can find two shelves that look different but hold the same oil. If you are comparing prices, ignore the name on the front and compare the GLA content per capsule instead.
Both are seed oils valued for GLA, but the concentration differs. Borage seed oil holds roughly 20 to 26 percent GLA, while evening primrose oil sits nearer 8 to 10 percent. To reach the same GLA intake from primrose oil you generally need two to three times as many capsules, which affects both the cost and how many softgels you swallow. Some people prefer primrose oil anyway because they are used to it and tolerate it well.
Almost everything on this page is a softgel, since the oil oxidises when air and light reach it. The differences are strength and format.
| Form | What it is | Suits you if |
|---|---|---|
| High-strength softgel | One capsule a day | You want the simplest routine |
| Standard softgel | Lower dose per capsule | You prefer to build up slowly |
| Combination softgel | Borage oil plus vitamin B6 or E | You want an added vitamin in one capsule |
| Bottled oil | Liquid, spoon dosed | You dislike swallowing capsules |
Bottled oil needs cool, dark storage and use within a few weeks of opening.
Labels commonly suggest one to three capsules daily with a meal, because fat is absorbed better alongside other food. Splitting a higher intake across two meals also reduces the mild burping or loose stools some people notice. There is no official reference intake for GLA, so follow the dose on your pack rather than a number you found online. For context, these are the official omega-6 reference values.
| EFSA reference value | Amount |
|---|---|
| Adequate intake, linoleic acid | 4% of energy |
| Upper limit, omega-6 fatty acids | None set |
| Reference value, GLA | None set |
Plan on about three months of daily use before you judge the result, and note that most brands say the same. Fatty acids are built into cell membranes gradually, so nothing changes in a week. We would rather tell you that upfront than sell you one small pack. If you are trying borage oil for a reason tied to your cycle, three full cycles gives you something fair to compare. Keep a short note of how you feel, otherwise slow change is easy to miss.
Speak to your GP or pharmacist first if you are pregnant or breastfeeding, if you take anticoagulants or anti-inflammatory medicines, or if you have a liver condition or epilepsy. UK labels carry these cautions, and interactions with borage oil have not been studied in detail. Anyone using it for support around the menstrual cycle can also look at our selection for cycle and mood. Side effects reported are usually mild: belching, soft stools or a little wind.
It is a fair question, and the answer depends on which part of the plant you take. Pyrrolizidine alkaloids (PAs) are natural plant compounds that can burden the liver, and they occur in borage leaves and flowers, which is why borage leaf tea is discouraged. They are not extracted with the pressed seed oil, so capsules of borage seed oil are a different case. EU law also sets maximum PA levels for botanical food supplements. We still ask for batch test data rather than take that for granted.
