Borage oil vs. evening primrose oil – the factual comparison
Borage oil ( Borago officinalis ) and evening primrose oil ( Oenothera biennis ) are plant oils naturally rich in unsaturated fatty acids , including gamma-linolenic acid (GLA) – an omega-6 fatty acid. Both are available in liquid form or as capsules and can be easily integrated into daily routine.
Summary
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GLA content: Borage oil typically provides more GLA (often ~ 20–24% ) than evening primrose oil (often ~ 8–10% ).
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Taste: Borage oil has a nutty/slightly bitter taste, evening primrose oil is mild/neutral .
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Formats: Oil (for cold dishes / shots) or capsules (tasteless, easy to dose).
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Quality counts: Organic, cold-pressed, solvent-free , gently processed, GLA standardization , and laboratory testing are strong purchasing criteria.
Similarities – both oils have this
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Plant sources of unsaturated fatty acids (including linoleic acid, GLA)
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Available dosage forms: Oil in bottle and capsules
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Use cold: ideal in salads, bowls, yogurt, smoothies or pure (small amount)
ℹ️ Note: There are no approved health claims for GLA in the EU/CH. Statements regarding diseases or symptoms are deliberately not made here.
| Characteristic | Borage oil | Evening primrose oil |
|---|---|---|
| GLA content: | Up to 30% | Up to 10% |
| Other ingredients: | Omega-6 fatty acids, vitamin E | Gamma-linolenyl alcohol, linoleic acid |
| Taste: | Slightly bitter | Neutral |
| Suitable for: | High GLA intake | Neutral taste |
Quality & Purchasing – what you should pay attention to
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Cold-pressed and solvent-free (e.g., without hexane)
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Organic quality and transparent GLA declaration (percentage and mg per serving )
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Laboratory tested (e.g. peroxide value/fatty acid profile, purity)
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Freshness & Protection: dark glass bottle, vitamin E (natural) as oxidation protection possible
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Borage oil specifically: “ PA-tested ” or checked for pyrrolizidine alkaloids (industry standard for good quality)
Application & Taste
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Pure oil: ½–1 teaspoon as a “shot” or stir into cold dishes.
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Kitchen: do not heat/fry (unsaturated fatty acids are sensitive to heat).
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Capsules: tasteless, easy to dose – follow the product’s recommended dosage .
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Tasting tip: Borage oil pairs well with tart dressings ; evening primrose oil is more versatile in mild dishes.
FAQ
Is the oil vegan? – Yes, the oils are plant-based; for capsules , look for a plant-based shell (e.g., tapioca/HPMC).
How much per day? – Please follow the manufacturer's recommended intake ; the relevant factor is the amount of GLA per daily serving .
Storage? – Cool, dark, tightly closed; consume promptly after opening.
Which oil is better for you?
The choice between borage oil and evening primrose oil depends on your individual needs and preferences:
- High GLA concentration: If you are looking for maximum GLA intake, borage oil is a better choice.
- Neutral taste: If you prefer a neutral taste, evening primrose oil is more suitable.
Here you can find our vital oils
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Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.
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