Borage Oil – What This Starflower Seed Oil Can and Cannot Do

Borage is one of the most cheerful plants in the herb garden, with fuzzy leaves, a cucumber-like scent, and bright blue star-shaped flowers that bees adore. Its tiny black seeds hold something even more interesting: an oil richer in a rare fatty acid than almost any other common plant source.

That oil, sold as borage oil or starflower oil, has been promoted for everything from arthritis to eczema to menopause. Some of those claims hold up better than others, and a few come with real safety questions.

In this guide, we will look at what borage oil is, how its key fatty acid works, what the research actually shows, how to choose a safe supplement, and who should avoid it altogether.

What Is Borage Oil?

Borage oil is pressed from the seeds of Borago officinalis, the same plant we profiled in our borage plant guide. It is a pale yellow oil valued mainly for its gamma-linolenic acid, or GLA.

Borage oil is the richest common source of GLA. Vanderbilt Health’s library notes that borage oil contains about 18 to 26 percent GLA, compared with 7 to 10 percent in evening primrose oil and 15 to 20 percent in black currant seed oil.

Researchers at Scotland’s Scottish Crop Research Institute report similar figures, describing evening primrose and borage oils as the major sources of GLA. In practice, that means you need fewer borage oil capsules than evening primrose capsules to get the same amount of GLA.

A Brief History of the Starflower

Long before anyone measured its fatty acids, borage had a reputation as a mood-lifting herb. The American Herbal Products Association’s history of borage traces this back to Pliny, who wrote that the plant, mixed into wine, was thought to make people cheerful.

Renaissance herbalists carried that tradition forward, and borage flowers floated in cups of wine and cordials for centuries. The old saying “I, borage, bring always courage” captures how highly early herbalists thought of it.

The seed oil is a much more modern story. It became popular as a supplement in the late twentieth century, once researchers began looking for concentrated plant sources of GLA.

How GLA Works in the Body

GLA is an omega-6 fatty acid, which surprises people who think of omega-6 fats as purely inflammatory. Memorial Sloan Kettering Cancer Center notes that GLA is also produced naturally in the body and is thought to have anti-inflammatory activity.

Here is the short version of how that may happen. The University of Michigan Health library explains that the body converts GLA into a hormone-like substance called prostaglandin E1, which is part of the body’s own system for regulating inflammation.

Healthy adults usually make enough GLA from the linoleic acid in their regular diet. Interest in borage oil comes from the idea that extra GLA might help in conditions where inflammation runs high, which is exactly what researchers have tried to test.

What the Research Says

Rheumatoid Arthritis: The Most Promising Evidence

The strongest case for borage oil is in rheumatoid arthritis. A Cochrane review of herbal therapies for rheumatoid arthritis found that evidence from seven studies points to potential benefits of GLA from evening primrose, borage, or black currant seed oil for pain and disability.

The reviewers rated this as moderate evidence that GLA-containing oils give some benefit in relieving rheumatoid arthritis symptoms. They also noted more adverse events in the GLA groups than with placebo, though the difference was not statistically significant.

The doses in these trials were substantial. The University of Michigan Health library notes that borage oil studies used 1.1 to 2.8 grams of GLA per day, far more than a typical one-a-day capsule, which is why anyone with rheumatoid arthritis should use borage oil only alongside their regular treatment and with their doctor’s knowledge.

Eczema: The Evidence Says No

Borage oil is often marketed for eczema, but the best research does not support it. A Cochrane review of oral evening primrose oil and borage oil for eczema included 27 studies with 1,596 participants, eight of which tested borage oil.

The conclusion was clear: oral borage oil and evening primrose oil lacked effect on eczema, with improvement similar to placebo. The reviewers stated plainly that they are not effective treatments for eczema.

Other Claims

Borage oil has also been promoted for diabetic nerve pain, menopause symptoms, PMS, and more. Memorial Sloan Kettering’s summary is blunt: borage may be helpful for rheumatoid arthritis, but there is no evidence that it can treat other medical conditions.

Some early research on GLA and diabetic neuropathy is discussed in our article on herbs for diabetic neuropathy, but those findings are preliminary. Treat borage oil as a possible supportive aid, never as a replacement for medical care for nerve damage or any other serious condition.

Borage Oil on the Skin

Outside of capsules, cold-pressed borage seed oil is a popular ingredient in natural skincare. It is light, absorbs well, and many herbalists blend it into facial oils and creams for dry or mature skin.

The research on topical borage oil is far thinner than the oral research, so think of it as a nourishing carrier oil rather than a treatment. If you want to try it, look for a cold-pressed borage seed oil sold for skin use, and blend small batches in amber glass dropper bottles to protect the oil from light.

Always patch test first. Apply a drop to your inner forearm and wait a day before using it more widely.

How to Choose a Quality Borage Oil Supplement

This is where borage oil differs from most supplements: the quality of the product directly affects its safety. Here is what to look for:

Certified PA-free: This is the most important label claim, for reasons explained in the safety section below.
GLA content listed: A good label shows how many milligrams of GLA each softgel provides, not just the total amount of oil.
Cold-pressed or hexane-free: These terms indicate the oil was extracted without harsh chemical solvents.
Third-party testing: Seals from independent testing organizations add another layer of confidence about purity and potency.
Freshness: GLA is a delicate polyunsaturated fat that can go rancid, so check the expiration date and choose opaque packaging.

Widely available options include NOW Foods borage oil softgels and Nature’s Way EFAGold borage oil. Whatever brand you choose, confirm the PA-free statement on the label before you buy.

Storing Borage Oil

Keep borage oil capsules and liquid oil in a cool, dark place, and refrigerate opened bottles of liquid oil. If an oil or capsule smells sharp, fishy, or like old paint, it has gone rancid and should be thrown out.

How People Take Borage Oil

There is no single standard dose of borage oil. As Vanderbilt Health notes, sources vary on how much to use, likely because it has been tried for so many different issues.

Most people follow the directions on the supplement label and take capsules with a meal to reduce stomach upset. Research on GLA oils has generally run for weeks to months, so do not expect overnight results.

Higher, arthritis-level doses should only be taken under the guidance of a healthcare provider who knows your full medication list. Do not start with large amounts on your own.

Borage Oil vs. Evening Primrose Oil vs. Black Currant Seed Oil

All three oils supply GLA, and the Cochrane arthritis review grouped them together. The main differences come down to concentration, cost, and extra nutrients.

Borage oil has the most GLA per capsule, so you need fewer softgels. Its downside is the PA question, which makes careful sourcing essential.
Evening primrose oil has less GLA but a long track record of use. Vanderbilt Health notes that it seems to be a safer source of GLA than borage oil, largely because of the concerns about borage’s plant toxins.
Black currant seed oil sits in the middle for GLA and also contains some omega-3 alpha-linolenic acid and stearidonic acid, according to the Scottish Crop Research Institute, which borage and evening primrose oils lack in meaningful amounts.

Can You Make Borage Oil at Home?

Many herbalists grow borage, and borage seeds are easy to start in the garden. But making your own oil for internal use is not a good idea.

The seeds are tiny, and pressing them takes specialized equipment. More importantly, you cannot test homemade oil for pyrrolizidine alkaloids the way commercial producers can, so there is no way to know whether your batch is safe to swallow.

Enjoy borage in the garden for the bees and the beauty, and buy borage oil from a reputable supplier that certifies its product PA-free. For more on plants that need this kind of caution, see our toxic herbs alert.

Safety Warning: Borage Oil

Use only PA-free products. The UK Food Standards Agency notes that pyrrolizidine alkaloids mainly harm the liver and that some have caused liver cancer in experimental animals. ConsumerLab notes that borage leaf teas may contain very high PA levels, and that while PAs are not expected to carry into the seed oil, the FDA expects PA-containing herbal ingredients to be confirmed PA-free through validated testing.
Pregnancy and breastfeeding. Vanderbilt Health advises that women who are pregnant or breastfeeding should not use borage oil.
Bleeding risk. Memorial Sloan Kettering cites a small study in which 9 of 12 people taking GLA from evening primrose oil for several months had a significant increase in bleeding time. Avoid borage oil if you take warfarin or other blood thinners unless your doctor approves, and stop it before surgery.
Seizures. Vanderbilt Health notes that both borage oil and evening primrose oil may lower the seizure threshold, so people with seizure disorders or taking medications that affect seizure risk should avoid it unless a doctor says otherwise.
Liver disease. Anyone with liver disease should avoid borage products entirely unless cleared by a healthcare provider.

Common Questions About Borage Oil

Is borage oil the same as starflower oil?

Yes. Starflower is an old common name for borage, and in the UK and Europe borage oil supplements are often sold as starflower oil.

Can I cook with borage oil?

Borage oil is not a cooking oil. Its delicate polyunsaturated fats break down with heat, so it is used as a supplement or skin oil rather than in the frying pan.

Does borage oil help with hot flashes or PMS?

These are common marketing claims, but they have not been well supported by research. Memorial Sloan Kettering notes there is no evidence that borage treats conditions other than possibly rheumatoid arthritis.

Can I take borage oil with fish oil?

Many people do, since fish oil supplies omega-3 fats and borage oil supplies GLA. Both may affect bleeding, though, so check with your doctor before combining them, especially if you take any blood thinner.

How long does borage oil take to work?

The rheumatoid arthritis trials in the Cochrane review ran for weeks to months, so any benefit is likely to build slowly rather than appear in a few days. If you see no change after a few months, talk with your provider about whether it is worth continuing.

Is borage oil safe for children?

Do not give borage oil supplements to children unless a pediatrician recommends it. Children are especially sensitive to pyrrolizidine alkaloids, which is one more reason to use only certified PA-free products under medical guidance.

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Final Thoughts

Borage oil is a genuinely interesting supplement, the richest common plant source of GLA, with moderate evidence that GLA oils may ease rheumatoid arthritis symptoms. At the same time, strong research shows it does not help eczema, and most other claims remain unproven.

If you decide to try borage oil, choose a certified PA-free product, keep your doctor in the loop, and give it time. Let the starflower brighten your garden, and let careful sourcing keep your supplement cabinet safe.

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