GLA (Gamma-Linolenic Acid)
An unusual omega-6 with anti-inflammatory effects.
What is GLA (Gamma-Linolenic Acid)?
Gamma-linolenic acid (GLA) is an omega-6 fatty acid that, unlike most omega-6s, the body can use to make anti-inflammatory compounds. It is found in evening primrose, borage and blackcurrant-seed oils, and is studied for skin conditions and inflammation.
Health benefits of GLA (Gamma-Linolenic Acid)
- Can be converted to anti-inflammatory signaling molecules
- Studied for eczema and other skin conditions
- May help with symptoms like joint discomfort
- An omega-6 that behaves differently from most
Top food sources of GLA (Gamma-Linolenic Acid)
See full rankingEvening primrose, borage and blackcurrant-seed oils; small amounts in hemp and oats. Values shown per 100 g.
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)
590 mg
Margarine, regular, 80% fat, composite, tub, with salt
354 mg
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D
354 mg
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil
171 mg
Margarine, regular, 80% fat, composite, stick, with salt
83 mg
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils
83 mg
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D
83 mg
Chicken, broilers or fryers, skin only, cooked, rotisserie, original seasoning
62 mg
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick
60 mg
Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt
58 mg
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D
58 mg
Bread, pound cake type, pan de torta salvadoran
55 mg
How much GLA (Gamma-Linolenic Acid) do you need?
There is no Daily Value. It is taken mainly as evening primrose or borage oil rather than from everyday foods.
GLA (Gamma-Linolenic Acid) deficiency
The body usually makes GLA from linoleic acid, so deficiency is uncommon; supplements are used for specific concerns.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does GLA (Gamma-Linolenic Acid) do?
Gamma-linolenic acid (GLA) is an omega-6 fatty acid that, unlike most omega-6s, the body can use to make anti-inflammatory compounds. It is found in evening primrose, borage and blackcurrant-seed oils, and is studied for skin conditions and inflammation.
How much GLA (Gamma-Linolenic Acid) do I need per day?
There is no Daily Value. It is taken mainly as evening primrose or borage oil rather than from everyday foods.
Which foods are highest in GLA (Gamma-Linolenic Acid)?
Per 100 g, some of the richest sources are Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils), Margarine, regular, 80% fat, composite, tub, with salt, Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D, Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil, Margarine, regular, 80% fat, composite, stick, with salt.
What happens if I don't get enough GLA (Gamma-Linolenic Acid)?
The body usually makes GLA from linoleic acid, so deficiency is uncommon; supplements are used for specific concerns.