Borage, also known as Borago officinalis, is a flowering herb native to regions like the Middle East, North Africa, and the Mediterranean. While its bright blue flowers may catch your eye in a garden, it's the seeds of the plant—rich in gamma-linolenic acid (GLA), a type of omega-6 fatty acid—that offer potential health benefits. Traditionally used to treat ailments ranging from fevers to depression, borage oil is now gaining popularity for its anti-inflammatory and skin-supportive properties.

In this article, we’ll explore how borage may help treat inflammatory diseases, improve skin health, support heart health, and more—along with usage tips, safety concerns, and possible side effects.

Anti-inflammatory potential

Borage oil for inflammatory conditions

Borage oil is best known for its inflammation-reducing effects. This is largely thanks to its GLA content, which can limit the production of inflammatory compounds like interleukin (IL) and tumor necrosis factor (TNF). Additionally, GLA helps the body generate prostaglandin E1 (PGE1), a compound that acts as a natural anti-inflammatory.

Rheumatoid arthritis (RA)

RA is an autoimmune disorder where the immune system attacks healthy joint tissues. In clinical trials:

  • Participants taking 1.4 g of borage oil daily for six months saw a 37% reduction in RA symptoms.

  • Another study reported a 64% improvement with a higher dose of 2.8 g daily over the same time period.

Asthma

Asthma involves chronic airway inflammation. While some findings show that borage oil may reduce symptoms like wheezing and coughing, others show limited effects compared to a placebo.

  • In one study, adults with moderate asthma took 5 mL of borage oil three times daily for one month. They reported fewer flare-ups and improved sleep.

  • However, lab markers related to asthma-induced inflammation did not significantly change.

Although results are mixed, the anti-inflammatory properties of borage oil make it a promising natural aid for inflammatory conditions.

Skin health benefits

Improving common skin conditions

The omega-6 fatty acids in borage oil play a crucial role in maintaining the skin’s barrier and structural integrity. When applied topically or taken as a supplement, borage oil may help manage various skin concerns:

Acne

In a 10-week study, individuals with mild to moderate acne took 2 grams of borage oil per day (providing 400 mg GLA). The results showed:

  • 33% decrease in inflammatory acne lesions

  • 16% decrease in non-inflammatory lesions

  • Overall acne severity improved by the end of the trial

Atopic dermatitis (eczema)

Atopic dermatitis leads to dry, irritated skin. While some people turn to borage oil for relief, research findings are inconclusive.

  • Studies used dosages ranging from 500 mg to 4,000 mg daily for up to 24 weeks.

  • The overall impact on symptom severity and frequency was not considered statistically significant.

Despite mixed evidence, many users report subjective improvements in skin hydration and barrier function.

Cardiovascular support

Impact on heart health

Borage oil may offer cardiovascular benefits by improving cholesterol profiles and lowering blood pressure. Here's what research shows:

Lipid profile improvement

In adults aged 30–46 with overweight or obesity, 880 mg of GLA daily (from borage oil) for six weeks:

  • improved triglyceride levels

  • boosted HDL (“good”) cholesterol

  • had no effect on BMI or resting metabolism

Support for metabolic syndrome and type 2 diabetes

A separate study compared corn oil, fish oil, and borage oil in people with early-stage metabolic conditions:

  • Borage users saw a drop in total cholesterol (from 182 mg/dL to 171.9 mg/dL)

  • LDL cholesterol also decreased (from 106.3 to 96.8 mg/dL)

Blood pressure in postmenopausal women

Women received 1 g of borage oil plus vitamin E for six months:

  • systolic blood pressure dropped from 138.75 to 127 mmHg

  • diastolic pressure decreased from 89.88 to 83.50 mmHg

  • waist-hip ratio improved, although weight and BMI remained unchanged

While not a magic bullet for weight loss, borage oil shows promise in supporting heart health and reducing cardiovascular risk factors.

How to use borage

Borage oil can be used orally (via capsules or liquid oil) or topically for skin applications. The active compound GLA is concentrated in the seed oil, while the flowers of the plant are edible but do not contain GLA.

Recommended dosage

There is no official dosage for borage oil. However, most clinical trials have used daily doses between 500 mg and 4 g. Common commercial products often recommend 1,000 mg to 2,000 mg per day, depending on the GLA concentration.

Tip: Always follow the supplement label instructions or consult a healthcare provider for personalized dosing.

Is borage safe?

When taken properly, borage is considered safe for adults up to 4 grams daily for 12 weeks, and for children up to 2 grams daily over the same duration.

However, safety in pregnant or lactating individuals is unknown, so it’s best to avoid borage during these periods.

Pyrrolizidine alkaloids (PAs) and liver toxicity

One of the key safety concerns with borage is the presence of pyrrolizidine alkaloids (PAs), which can be toxic to the liver. These compounds are primarily found in the roots, but small amounts may be present in the leaves, seeds, and flowers.

When choosing a supplement, look for labels that state “hepatotoxic PA-free” and ensure the product is third-party tested for safety and purity (e.g., NSF, USP, or ConsumerLab).

Drug interactions

Borage may interact with certain medications:

  • blood thinners (e.g., warfarin, Plavix, Eliquis): GLA can reduce platelet aggregation, increasing bleeding risk

  • CYP3A4-induced drugs: some medications may boost PA exposure, increasing liver toxicity (e.g., corticosteroids, phenytoin, phenobarbital)

  • phenothiazines (e.g., chlorpromazine): older studies suggested seizure risk when combined with borage oil, but newer studies have refuted this

  • other PA-containing supplements: avoid combining with herbs like black cohosh, turmeric, garcinia, and vitamin A

Can you take too much?

The upper limit for borage intake is unclear. Still, doses of up to 4 grams daily appear safe in short-term studies. Overconsumption, especially of non-PA-free supplements, can increase the risk of liver damage.

Common side effects

Borage oil is usually well-tolerated. However, some people may experience:

  • bloating

  • belching

  • diarrhea

More serious but rare side effects involve liver damage due to PA exposure, potentially leading to veno-occlusive disease (VOD), a condition where liver blood vessels become blocked. Signs include:

  • abdominal pain

  • vomiting

  • ascites (fluid retention in the abdomen)

  • hepatomegaly (liver enlargement)

Final takeaway

Borage oil, derived from the Borago officinalis seed, is a rich source of GLA—a beneficial fatty acid with anti-inflammatory properties. It may support joint health, improve skin conditions like acne and eczema, and aid cardiovascular health. However, to ensure safety, especially regarding liver toxicity, it's critical to choose PA-free, third-party-tested products and consult a healthcare provider before use.