Evening Primrose Oil & GLA Explained
Friends and relatives in the Gulf often pass on evening primrose oil as a women's wellness staple. Before you buy, this guide explains what the oil actually contains, how to read GLA on the label, what studies have found so far, and why no health claim for it is authorised in the EU.
What evening primrose oil is
Evening primrose oil (EPO) is pressed from the seeds of Oenothera biennis, a plant with yellow flowers that open in the evening. It is mostly made of omega-6 fatty acids: linoleic acid makes up the majority, and gamma-linolenic acid (GLA) usually accounts for around 9 to 10% of the oil, according to typical product labels.
No health claim is authorised in the EU for evening primrose oil or for GLA. That means a product cannot legally promise a specific health benefit on its pack in the EU, and we do not make one here either. Studies have looked at evening primrose oil for skin, breast comfort, monthly-cycle and menopause topics, and labour. According to the US National Center for Complementary and Integrative Health (NCCIH), there is not enough evidence to support its use for any health condition, and results across studies have been mixed or not supportive.
Forms you'll see on labels
| Form | What to know |
|---|---|
| Standard EPO softgels | Usually 500 mg or 1,000 mg of oil per capsule, giving about 45 to 100 mg of GLA. |
| High-strength EPO (1,300 mg) | More oil per capsule, so a larger softgel; GLA rises in proportion. |
| Standardised GLA (for example "10% GLA") | The label states the GLA percentage or amount, which makes products easier to compare. |
| EPO with vitamin E | Vitamin E is often added as an antioxidant to help keep the oil from going rancid. |
| Starflower (borage) or blackcurrant seed oil | Other GLA-containing oils; borage oil is generally richer in GLA per gram. |
| Blends with fish oil or other ingredients | Women's formulas may combine EPO with fish oil, vitamins or royal jelly; the EPO amount per capsule is usually lower. |
Examples from our shelves for some of the forms in the table above.
Standard EPO softgelsGELTEC Primosa 1000 mg, 30 CapsulesBHD7.700
High-strength EPO (1,300 mg)NOW Super Primrose 1300 mg, 60 SoftgelsBHD14.390
Standardised GLA (for example "10% GLA")Nature's Bounty Evening Primrose Oil 1000 mg, 60 SoftgelsBHD14.390
Blends with fish oil or other ingredientsGELTEC Seacod Women's Fish Oil, 60 CapsulesBHD6.600You will find evening primrose oil alongside other products in our women's health collection.
How much evening primrose oil?
- NRV: none. Evening primrose oil is not an essential nutrient, so there is no reference value.
- Upper limit: none has been set by EFSA or other authorities.
- Typical products: 500 to 1,300 mg of oil per capsule, taken once or twice daily according to the label. Amounts used in studies vary widely.
- Food sources: GLA is not common in everyday foods. Linoleic acid, the main fat in EPO, is plentiful in sunflower, corn and soybean oils, nuts and seeds, so most diets already supply plenty of omega-6.
Who should check with a doctor or pharmacist first
- Pregnancy and breastfeeding: NCCIH notes it may be safe, but the evidence is not conclusive. Do not use it during pregnancy, including near the due date, unless your doctor or midwife advises it.
- Anyone taking medicines, particularly blood-thinning medicines such as warfarin or antiplatelet medicines: herbs and oils can interact with medicines, so ask your doctor or pharmacist first.
- Before surgery: tell your medical team about any oils or herbal products you take.
- Children: less is known about safety in children. Check the age range on the pack and ask a doctor or pharmacist.
- People with a medical condition should speak to their doctor rather than using evening primrose oil in place of advice.
Most adults tolerate evening primrose oil well. The most common side effects are stomach-related, such as stomach pain, nausea or loose stools; taking it with food may help.
How to read an evening primrose oil label
- Oil vs GLA: "Evening primrose oil 1,000 mg" is the total oil. Look for a separate GLA line, such as "GLA 90 mg".
- Per serving vs per capsule: some products suggest two or more capsules per day.
- Check the capsule shell: softgels may use bovine or fish gelatin, or a plant-based shell; read it if this matters for your diet.
- Look for added vitamin E and include it in your total if you take other vitamin E supplements.
- Servings per pack and expiry date: oils can go rancid, so use the pack within its date.
Bahrain & GCC notes
Like other oils, evening primrose oil degrades faster in heat and sunlight. Keep softgels in a cool, dark cupboard, never in a car in summer, and close the lid tightly. If a capsule smells sharp or paint-like when opened, the oil has likely oxidised. Compare amounts per capsule in our women's health range.
Reading a real label
Nature's Bounty Evening Primrose Oil 1000 mg, 60 Softgels| On the label | What it means |
|---|---|
| 1000 mg evening primrose oil | The oil per softgel |
| Standardised to 90 mg GLA | 9% GLA: the figure that lets you compare oils |
| 1 softgel 3 times a day | 270 mg GLA a day at the full serving |
| 60 softgels | Lasts 20 days at 3 a day |
No health claim is authorised for this ingredient in the EU. We share facts only.
Products with Evening Primrose Oil
Always read the label and check the amount per serving.
NOWNOW Super Primrose 1300 mg, 60 SoftgelsBHD14.390
JP NutraceuticalsJP Nutraceuticals Everose Evening Primrose Oil 500 mg, 60 SoftgelsOut of stock
GELTECGELTEC Seacod Women's Fish Oil, 60 CapsulesBHD6.600
GELTECGELTEC Primosa 1000 mg, 30 CapsulesBHD7.700
NATURE'S BOUNTYNature's Bounty Evening Primrose Oil 1000 mg, 60 SoftgelsBHD14.390
BPBP Evening Primrose Oil 1000 mg, 60 CapsulesBHD13.750Frequently asked questions
What does evening primrose oil do?
It is a plant oil rich in omega-6 fats, including GLA. No health claim is authorised for it in the EU, and NCCIH says there is not enough evidence to support its use for any health condition.
How much GLA is in a capsule?
Typical labels show about 9 to 10% GLA, so a 1,000 mg capsule usually gives around 90 to 100 mg. Check the GLA line on the pack.
Can I take evening primrose oil while pregnant?
Only if your doctor or midwife advises it. NCCIH says the evidence on safety in pregnancy is not conclusive.
Does it have side effects?
Most adults tolerate it well. The most common side effects are stomach upset, nausea or loose stools.
Is evening primrose oil the same as omega-3?
No. It is mainly omega-6 fat. Omega-3 EPA and DHA come from fish, krill or algae oils.
