Evening Primrose Oil (EPO) is one of those supplements that you’ve probably heard of, maybe you have taken it at some point… This article will deep dive on EPO to give you a refresher on why we love this ingredient so much!
First up, what is EPO, does it really come from evening primroses?
First up, what is EPO, does it really come from evening primroses?
Evening Primrose oil is rich in Omega 6 essential fatty acids and comes from cold-pressing the seeds of the Evening Primrose plant. It’s native to North and South America, but is also naturalised throughout Europe and Asia.
The Evening Primrose plant, Oenothera biennis, is a wildflower with yellow flowers that open at sunset and close during the day. It was traditionally used by Native Americans to treat swellings, bruises, haemorrhoids, sore throats and digestive upsets. In the 17th century, it was introduced to England and Europe where it was used for its edible root, leaves and seeds. It earned the common names ‘King’s cure-all’ and the ‘night willow’ herb.
What makes EPO so good for us?
What makes EPO so good for us?
The oil from Evening Primrose seeds contains two omega-6 essential fatty acids – linoleic acid (LA) and, most importantly, gamma-linolenic acid (GLA). They are referred to as essential fatty acids because your body does not manufacture them, so they need to be included in your diet.
GLA is an important anti-inflammatory fatty acid for the body. In the body, GLA converts into a substance called DGLA (dihomo-gamma linolenic acid). This in turn converts to a hormone-like substance called prostaglandin E1 (PGE1) which fights inflammation. It is also a potent vasodilator which means it dilates the blood vessels and also helps thin the blood. Having enough nutrients like magnesium, zinc, vitamins B3, B6 and C are important to help support this conversion.
Because of its GLA contents, Evening Primrose oil can support joint discomfort as well as skin health challenges. It also has benefits for normal hormone production and hormone balance.
Can we get gamma-linolenic acid (GLA) from our diet?
Can we get gamma-linolenic acid (GLA) from our diet?
Unlike linoleic acid (LA) which is found easily in vegetable oils, nuts, seeds, meat and eggs, GLA is much harder to come by. GLA is found in some other seed oils such as black currant seed oil, borage oil, and hemp oil. It is also found in some foods such as oats, barley and the microalgae spirulina.
Evening Primrose oil provides one of the richest sources of GLA.
What are the benefits of taking EPO?
What are the benefits of taking EPO?
GLA is beneficial for supporting the female reproductive system especially for supporting PMS (premenstrual syndrome) and menopause symptoms. It also has benefit supporting the joints and skin, including dry skin conditions.
GLA supports:
- Joint and muscle comfort
- Healthy hormonal balance for the menstrual and premenstrual period
- Increased feelings of wellbeing during menopause
- Bowel comfort
- Management of carbohydrate cravings
- Healthy skin and improves itchy, red or dry skin
- Nerve health.
How do I know if I need more GLA?
You may need more GLA if you:
- Over-consume sugar, trans fatty acids and refined grains
- Experience blood sugar imbalance
- Have thyroid or pituitary hormone imbalances
- Overeat or are overweight
- Overconsume alcohol
- Follow a vegan diet
- Experience stress
Can men take EPO?
Can men take EPO?
Men can also benefit from EPO! Everyone is subject to the damaging effects of inflammation which makes EPO useful for all.
Is EPO the same as other oils, like flax, hemp, fish?
Oils are made up with a variety of fatty acid types. Fish oil is solely made of omega-3 fatty acids, which we need to balance our omega-6 fatty acid intake. Both flax and hemp seed oils contain a mix of omegas 3, 6 and 9, but:
- Flax seed oil contains more omega 3 than 6 and no GLA. It has slightly more omega 9 than hemp.
- Hemp seed oil contains more omega 6 than 3 or 9, with a small amount of GLA (but less than EPO).