There's a lot of talk about omega-3, but omega-6 is just as essential. Discover the question of balance, the role of GLA, and borage and evening primrose oils.
Omega-3 has captured general attention, and rightly so. But it isn't the only fatty acid our body can't make on its own. Omega-6 is just as essential, and the real question today isn't about avoiding a deficiency, but about finding the right balance.
"Essential": a word with a very precise meaning
In nutrition, "essential" doesn't mean "important": it means the body is unable to make it on its own and must receive it through diet.
In humans, there are only two strictly essential fatty acids: alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6). All other fatty acids in both families can, in theory, be derived from these, but as we'll see, the reality is more nuanced.
Two families, two roles
Among the omega-3s, EPA and DHA contribute to the normal function of the heart (the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA), and DHA contributes to the maintenance of normal brain function and normal vision (the beneficial effect is obtained with a daily intake of 250 mg of DHA). We've in fact dedicated a whole article to them.
Omega-6 gets less attention, but is just as essential.
The real question: balance
Here's the point that's often misunderstood. The problem with the modern diet generally isn't a lack of omega-6 (sunflower, corn, and soy oils, and processed products, are full of it), but an imbalance between the two families.
Omega-3 and omega-6 use the same enzymatic pathways in the body: in a way, they compete with each other. A marked excess of one family therefore weighs on the body's use of the other.
Hence the most useful recommendation in practice: it's less about drastically cutting omega-6 than about increasing omega-3 intake and diversifying your sources of fat.
GLA, a distinctive omega-6
Not all omega-6s are alike. Gamma-linolenic acid (GLA) holds a special place: it's a derivative of linoleic acid that the body can normally produce on its own, thanks to an enzyme called delta-6-desaturase.
This conversion depends on several nutritional cofactors. Direct dietary sources of GLA are rare: it's almost absent from our everyday diet.
Borage and evening primrose: two flowers, two oils
These two plants are precisely the most concentrated plant sources of GLA known to date.
Borage (Borago officinalis) is that star-shaped blue flower found in gardens and vegetable patches. Its seeds provide the oil with the highest GLA content of all.
Evening primrose (Oenothera biennis) carries a lovely nickname: the "evening primrose," because its yellow flowers open at nightfall. Native to North America, it was introduced to Europe in the 17th century. Its GLA content is more moderate than borage's, but its overall profile differs slightly.
Comparing the two oils
Combining them lets you draw on both their profiles rather than relying on a single source.
| Oil | GLA content | Distinctive feature |
|---|---|---|
| Borage | The highest of the plant sources | Blue garden flower, pressed seeds |
| Evening primrose | More moderate | "Evening primrose," complementary profile |
Let's stay honest
As always on this blog, a note for transparency.
In all honesty
Borage and evening primrose oils are linked to many commercial claims. However, to date, neither these oils nor GLA carry a health claim officially recognised by the EFSA. So we're presenting them for what they are: rare plant sources of a fatty acid that's scarce in the everyday diet, traditionally valued. No miracle promise, but a genuine nutritional distinction.
Choosing your oil well
Oils rich in polyunsaturated fatty acids are fragile: they oxidise easily when exposed to light, heat, and air. A few useful pointers:
- Favour first cold pressing, which preserves the quality of the fatty acids.
- Check the packaging: opaque capsules or a tinted glass bottle, kept away from light.
- Check the best-before date and store the product in a cool place.
- Look for the GLA content stated on the label: a good label states it precisely.
Bio-Gestion's Borage & Evening Primrose Oil
Our Borage & Evening Primrose Oil combines both oils to bring together their respective fatty acid profiles. It fits simply into a daily routine, alongside a varied diet.
As always at Bio-Gestion, the approach is understated: a quality natural product, presented for what it is: an oil that contains GLA, a fatty acid rare in the everyday diet.
In summary
Three things to remember:
- Omega-3 and omega-6 are both essential, the body can't make either one on its own.
- Today's challenge is the balance between the two, more than the absolute quantity.
- GLA is a special case: almost absent from the diet, it's found in hardly any foods other than a few plant oils such as borage and evening primrose.
Eating a varied diet, diversifying your oils, favouring quality: good fats deserve attention beyond omega-3 alone.
