Omega-6
Omega-6 supplements with GLA from starflower (borage) oil and evening primrose oil, plus omega 3-6-9 blends. We explain which form suits you, why GLA differs from the linoleic acid in cooking oils, and how to take it.Read more →
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Linoleic acid, GLA and the omega-6 forms worth choosing
Omega-6 is a family of polyunsaturated fats. The one your body cannot make itself is linoleic acid, or LA. It sits in sunflower oil, rapeseed oil, corn oil, nuts, seeds and eggs. Most people in the UK already eat plenty of it. So an omega-6 supplement is rarely about topping up linoleic acid.
What buyers are usually after is GLA, short for gamma-linolenic acid. Your body can build GLA from linoleic acid, but that step is slow in some people. GLA also barely appears in everyday food. That is why it is sold as pressed seed oil in softgels, alongside the rest of our range of essential fats.
The forms you will find here
- Starflower oil, also sold as borage seed oil capsules: the highest GLA share of the common seed oils, so you need fewer capsules for the same amount of GLA.
- Evening primrose oil: a lower GLA share, so a gentler step up. Often chosen by people who prefer a smaller daily amount.
- Combinations with omega-3: fish oil or flaxseed oil together with a GLA oil, in one softgel.
- Omega 3-6-9 formulas: small amounts of each fat. Sensible as general cover, less suitable if you want a specific GLA amount.
How we pick omega-6 for our shelves
We look at three things: the form, the amount and whether the combination makes sense. For omega-6 that means we want the GLA content stated on the label, not just the oil weight. A 1000 mg capsule tells you nothing until you know its GLA percentage. We prefer cold-pressed oils, because heat and solvents damage delicate fats, and we like vitamin E in the formula since it protects the oil in the capsule. We buy straight from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. You can read how we select brands and products.
Who it suits, and what it will not do
An omega-6 supplement makes most sense if you want GLA specifically. If your goal is general fat balance, an omega-3 supplement from fish or algae is usually the better first purchase, because omega-3 is the one most UK diets fall short on. Many people take both.
We should be straight with you about claims. There is no approved European claim for GLA. The one approved omega-6 claim is for linoleic acid: linoleic acid contributes to the maintenance of normal blood cholesterol levels, with the effect obtained at 10 g of LA per day. That is a food-level amount, far above what a GLA capsule provides. So buy GLA oils for the GLA, not for a cholesterol effect.
Fats also work slowly. Cell membranes renew over weeks, so give any omega-6 supplement two to three months of daily use before you judge it. Take it with a meal that contains some fat, keep the bottle cool and dark, and treat a rancid or sharply fishy smell as a reason to replace it.
Frequently asked questions
What is omega-6 and why is it called essential?
Omega-6 is a group of polyunsaturated fats. The parent fat is linoleic acid. It is called essential because your body cannot make it, so it has to come from food. From linoleic acid your body builds other omega-6 fats, including GLA and arachidonic acid. In the UK, linoleic acid comes mainly from vegetable oils, nuts, seeds, eggs and grains. Supplements in this collection focus on GLA, the omega-6 that is hard to get from an ordinary plate.
Do I actually need an omega-6 supplement?
For linoleic acid alone, probably not. A normal UK diet with cooking oil, nuts and eggs usually covers it, and shortage is rare in healthy adults. The honest reason to buy here is different: you want GLA, which is almost absent from everyday food. People choose GLA oils for skin comfort or around their cycle, and we cannot promise a result because no approved European claim exists for GLA. If you simply want broader fat cover, start with omega-3 instead.
Which omega-6 form should I choose?
It comes down to how much GLA you want per capsule and how many capsules you are happy to take.
| Form | GLA share | Suits |
|---|---|---|
| Starflower (borage) oil | Highest of the seed oils | Fewer capsules per day |
| Evening primrose oil | Lower | A gentler daily amount |
| Blackcurrant seed oil | Middle | An alternative source |
| Omega 3-6-9 blend | Small | General cover, not targeted GLA |
Always compare the stated GLA in milligrams, not the capsule weight.
How much omega-6 is recommended per day?
European reference values are set for linoleic acid as a share of your energy intake, not as a capsule dose. There is no upper limit for omega-6, and no official value for the omega-6 to omega-3 ratio.
| Fatty acid | Reference value | Upper limit |
|---|---|---|
| Linoleic acid (omega-6) | 4% of energy | None set |
| Alpha-linolenic acid (omega-3) | 0.5% of energy | None set |
| EPA plus DHA, adults | 250 mg per day | Not applicable |
| Omega-6 to omega-3 ratio | No value set | Not applicable |
When is the best time to take omega-6 capsules?
With a meal, and preferably one that contains some fat. Fats are absorbed with other fats, and food also reduces the chance of burping or a heavy feeling. The time of day does not matter much, so pick the meal you never skip. If your product asks for two or three capsules, splitting them across the day is fine. Consistency counts for more than timing, because fatty acids build up in your cell membranes gradually.
Will taking omega-6 spoil my omega-3 balance?
This is the most common worry we hear, and the amounts explain it. A GLA capsule delivers a few hundred milligrams of omega-6. A tablespoon of sunflower oil delivers several grams. So the capsule is a rounding error next to your cooking oil. European authorities also set no target ratio, because the evidence does not support one specific number. If balance is your goal, the practical move is to raise omega-3 and use less refined seed oil in the kitchen.
Can I take omega-6 and omega-3 together?
Yes, and many people do. They are different fats and do not cancel each other out. Some brands already combine fish oil or flaxseed oil with a GLA oil in one softgel, which saves you a capsule. If you take them separately, spread them across two meals so each one lands with food. Women looking at GLA oils around their cycle often browse our cycle and mood selection as well.
Who should be careful with omega-6 supplements?
Speak to your GP or pharmacist first if you take anticoagulant or antiplatelet medicine, since GLA oils may add to their effect. The same applies if you have a bleeding disorder, epilepsy or a seizure history, or if you have surgery planned. Evening primrose and starflower oil are usually not advised during pregnancy or breastfeeding unless a health professional says otherwise. Mild effects such as bloating or soft stools can happen, and often settle if you take the capsule with a full meal.
How do I judge the quality of a GLA oil?
Read past the front label. Check the GLA in milligrams per daily dose, because 1000 mg of oil can mean 90 mg or 220 mg of GLA depending on the source. Look for cold-pressed and solvent-free extraction, since heat and hexane damage the fat. Vitamin E in the formula helps keep the oil stable in the capsule. Storage matters too: keep it cool and out of the light, and replace it if the smell turns sharp or paint-like.
