Borage, also known as starflower, is a remarkable herb that has been treasured for centuries for its impressive medicinal properties and nutritional value. With its distinctive star-shaped blue flowers and cucumber-like flavor, this plant offers far more than aesthetic appeal—it contains unique compounds that may support various aspects of human health.
What makes borage particularly special is its exceptional content of gamma-linolenic acid (GLA), a rare omega-6 fatty acid with powerful anti-inflammatory properties. While most omega-6 fatty acids are found abundantly in the modern diet, GLA is relatively uncommon and has been extensively studied for its potential therapeutic applications.
This comprehensive guide explores everything you need to know about borage, including its health benefits, practical uses, potential side effects, and important safety considerations to help you make informed decisions about incorporating this herb into your wellness routine.
What Is Borage?
Borage (Borago officinalis) is an annual herb native to the Mediterranean region, though it now grows throughout Europe, North America, and other temperate climates. The plant is easily recognizable by its bright blue, star-shaped flowers, hairy leaves, and stems that can reach up to two feet in height.
Historically, borage has been used in traditional medicine systems across multiple cultures. Ancient Greek and Roman warriors reportedly consumed borage wine before battle to boost courage and lift spirits. The name “borage” may derive from the Latin “corago,” meaning “I bring courage.”
Today, borage is cultivated primarily for its seeds, which are cold-pressed to extract borage seed oil—one of the richest plant sources of gamma-linolenic acid (GLA). Both the leaves and flowers are edible and have culinary applications, while the oil is commonly used in dietary supplements and topical skincare products.
Nutritional Profile and Active Compounds
The therapeutic potential of borage stems from its unique nutritional composition. Borage seed oil typically contains 20-26% GLA, making it one of the most concentrated plant-based sources of this beneficial fatty acid—significantly higher than evening primrose oil or black currant seed oil.
Beyond GLA, borage contains several other bioactive compounds:
- Omega-6 fatty acids: Including linoleic acid, which supports cellular function
- Antioxidants: Such as rosmarinic acid and tannins that help combat oxidative stress
- Minerals: Including calcium, potassium, and zinc
- Vitamins: Particularly vitamin C and vitamin A precursors
- Mucilage: A soothing compound that coats mucous membranes
It’s the high GLA content that distinguishes borage from other herbs and makes it particularly valuable for addressing inflammatory conditions.
Evidence-Based Health Benefits of Borage
Reduces Inflammation Throughout the Body
One of the most well-documented benefits of borage is its ability to reduce inflammation. The GLA in borage oil is converted in the body to dihomo-gamma-linolenic acid (DGLA), which then produces anti-inflammatory prostaglandins—hormone-like substances that help regulate immune response and decrease inflammation.
Research has demonstrated that borage seed oil can protect cells from oxidative damage and reduce inflammatory markers in various tissues. This anti-inflammatory effect may be particularly beneficial for people with chronic inflammatory conditions.
Animal studies have shown that supplementation with borage seed oil can decrease age-related inflammatory markers and protect tissues from inflammation-induced damage. While human studies are more limited, the available evidence suggests similar benefits may extend to people.
Supports Joint Health and Arthritis Symptoms
For individuals suffering from rheumatoid arthritis, borage oil may offer meaningful relief. Rheumatoid arthritis is an autoimmune inflammatory condition that causes painful swelling in the joints, and the anti-inflammatory properties of GLA can help address this underlying inflammation.
Clinical research involving people with rheumatoid arthritis found that taking borage oil supplements for 18 months led to significant improvements in symptoms, including reduced joint pain, swelling, and tenderness. Some participants experienced benefits whether they took borage oil alone or combined with fish oil.
The anti-inflammatory effects typically become noticeable after several weeks to months of consistent use, as GLA needs time to accumulate in cell membranes and exert its therapeutic effects.
May Improve Respiratory Function and Asthma
Asthma is characterized by chronic inflammation and constriction of the airways, and borage extract has shown promise in helping manage this condition. The anti-inflammatory properties of borage may help reduce swelling in the bronchial tubes and improve breathing.
Research involving people with mild asthma found that taking supplements containing borage oil daily for three weeks reduced inflammatory markers in the respiratory system. Another study in children showed that a supplement blend containing borage oil, along with fish oil and various vitamins and minerals, decreased both inflammation and asthma symptoms over a 12-week period.
While these results are encouraging, it’s important to note that some studies used combination products, making it difficult to isolate borage’s specific contribution. Additionally, one study found that borage extract improved asthma symptoms without significantly affecting inflammation markers, suggesting the mechanisms may be more complex than initially understood.
If you have asthma, consult with your healthcare provider before using borage supplements, and never discontinue prescribed treatments without medical supervision.
Promotes Healthy Skin and Treats Skin Conditions
Borage oil has gained considerable attention in dermatology and skincare due to its potential to support skin health. GLA plays a crucial structural role in maintaining the skin’s barrier function and preventing moisture loss, which is why deficiencies in this fatty acid can lead to dry, irritated skin.
The anti-inflammatory and antioxidant properties of borage oil may benefit several common skin conditions:
Atopic Dermatitis (Eczema): This chronic inflammatory skin condition causes red, itchy, and inflamed patches. Research has shown mixed results for borage oil in treating atopic dermatitis. One study found that children who wore undershirts treated with borage oil experienced significant improvements in redness and itching after two weeks. However, a large review concluded that oral borage oil supplements were not effective for eczema symptoms.
The difference in outcomes may relate to the method of application—topical use appears more promising than oral supplementation for skin conditions. Topical borage oil can directly support the skin barrier and deliver GLA to affected areas.
General Skin Health: Beyond treating specific conditions, borage oil may support overall skin health by improving hydration, elasticity, and wound healing. The oil helps restore and maintain the skin’s natural protective barrier, which can be compromised by aging, environmental factors, or harsh skincare products.
Supports Heart Health
The fatty acid profile of borage oil may contribute to cardiovascular health in several ways. GLA and other compounds in borage have been studied for their potential to support healthy blood pressure, improve blood vessel function, and reduce inflammatory markers associated with heart disease.
Some research suggests that GLA supplementation may help improve blood flow by promoting the dilation of blood vessels. Additionally, the anti-inflammatory effects of borage could theoretically reduce the chronic inflammation that contributes to atherosclerosis and other cardiovascular problems.
However, more human studies are needed to fully understand borage’s effects on heart health. If you have cardiovascular disease or are taking heart medications, discuss borage supplementation with your doctor before starting.
May Help Balance Hormones
GLA from borage oil may play a role in hormonal balance, particularly for women experiencing menstrual discomfort or menopausal symptoms. The conversion of GLA to anti-inflammatory prostaglandins may help regulate hormonal fluctuations and reduce associated symptoms.
Some women report that borage oil supplementation helps alleviate premenstrual syndrome (PMS) symptoms such as breast tenderness, mood swings, and bloating, though scientific evidence for these effects remains limited and mixed.
Supports Healthy Cellular Function
At the cellular level, GLA is incorporated into cell membranes throughout the body, where it influences cellular signaling, gene expression, and inflammatory responses. This widespread distribution means that borage oil’s benefits may extend beyond specific conditions to support overall cellular health and function.
How to Use Borage: Forms and Dosage
Borage Oil Supplements
The most common and convenient way to obtain therapeutic amounts of GLA from borage is through supplements. Borage oil is typically available in softgel capsules containing 300-1,000 mg of oil per capsule. Standard dosing usually ranges from 1,000-3,000 mg of borage oil daily, providing approximately 200-600 mg of GLA.
For best absorption, take borage oil supplements with meals containing fat. Benefits typically require consistent use over several weeks to months.
Topical Borage Oil
Pure borage oil can be applied topically to the skin, though it should always be diluted with a carrier oil such as coconut oil, jojoba oil, or sweet almond oil. A typical dilution is 2-3 drops of borage oil per teaspoon of carrier oil.
Before applying borage oil to large areas, perform a patch test by applying a small amount to your inner forearm and waiting 24 hours to check for any adverse reactions such as redness, itching, or irritation.
Borage Tea
Dried borage leaves and flowers can be steeped in hot water to make an herbal tea. While borage tea contains beneficial compounds, it provides minimal GLA since this fatty acid is concentrated in the seeds rather than the leaves. However, borage tea may still offer mild anti-inflammatory and antioxidant benefits.
To prepare borage tea, steep 1-2 teaspoons of dried borage leaves in a cup of hot water for 5-10 minutes, then strain and drink.
Culinary Uses
Fresh borage leaves have a cucumber-like flavor and can be added to salads, soups, or used as a garnish. The beautiful blue flowers are also edible and make an attractive addition to salads, drinks, or frozen into ice cubes for a decorative touch.
However, culinary use of borage provides only minimal amounts of GLA and should be considered more for flavor and nutrition than therapeutic purposes.
Potential Side Effects and Risks
While borage is generally well-tolerated by most people, there are important safety considerations to keep in mind.
Common Side Effects
Borage supplements may cause mild digestive symptoms in some individuals, including:
- Gas and bloating
- Indigestion or upset stomach
- Soft stools or diarrhea
- Nausea
These effects are typically mild and may improve by taking supplements with food or reducing the dosage.
Serious Risks and Concerns
Pyrrolizidine Alkaloids (PAs): Raw borage plant material naturally contains pyrrolizidine alkaloids, which are compounds that can be toxic to the liver and may contribute to cancer development with long-term exposure. These substances can cause serious liver damage including veno-occlusive disease.
Fortunately, commercial borage oil supplements undergo processing that removes most or all PAs. Look for products specifically labeled as “PA-free” or certified to contain undetectable levels of pyrrolizidine alkaloids. Due to PA concerns, avoid consuming raw borage plant material regularly or in large quantities.
Seizures: In rare cases, very high doses of borage oil have been associated with seizures. Stick to recommended dosages and consult a healthcare provider if you have a seizure disorder.
Bleeding Risk: Borage oil may have mild blood-thinning effects and could theoretically increase bleeding risk, especially when combined with anticoagulant or antiplatelet medications such as warfarin, aspirin, or clopidogrel. If you’re scheduled for surgery, discontinue borage oil at least two weeks beforehand.
Drug Interactions
Borage supplements may interact with several types of medications:
- Blood thinners: May enhance anticoagulant effects
- Nonsteroidal anti-inflammatory drugs (NSAIDs): May increase bleeding risk
- Anesthesia: Could affect blood clotting during surgery
Always inform your healthcare provider about all supplements you’re taking, especially before surgery or when starting new medications.
Who Should Avoid Borage?
Certain groups should not use borage supplements:
Pregnant Women: Borage may stimulate uterine contractions and could theoretically increase the risk of miscarriage or premature labor. Avoid borage during pregnancy unless specifically recommended by your healthcare provider.
Breastfeeding Mothers: Due to the potential presence of PAs and insufficient safety data, borage is not recommended during breastfeeding.
People with Liver Disease: Given the potential hepatotoxicity of PAs and the liver’s role in metabolizing borage oil, those with liver problems should avoid borage supplements.
Individuals with Bleeding Disorders: The potential anticoagulant effects make borage inadvisable for those with hemophilia or other bleeding disorders.
People Scheduled for Surgery: Discontinue borage at least two weeks before any scheduled surgical procedure.
Choosing Quality Borage Supplements
Since dietary supplements are not strictly regulated by the FDA, product quality can vary significantly between brands. When selecting borage oil supplements, consider these factors:
- PA-Free Certification: Choose products certified to be free of pyrrolizidine alkaloids
- Third-Party Testing: Look for supplements tested by independent organizations such as USP, NSF International, or ConsumerLab
- GLA Content: Check the label for standardized GLA content (typically 20-26%)
- Cold-Pressed: Opt for cold-pressed oils to preserve beneficial compounds
- Proper Storage: Borage oil can become rancid; choose products in dark bottles or opaque softgels and store in a cool, dry place
- Reputable Manufacturers: Select brands with good manufacturing practices (GMP) certification
The Bottom Line
Borage is a powerful medicinal herb with a long history of traditional use and growing scientific support for various health applications. Its exceptionally high GLA content makes it particularly valuable for addressing inflammatory conditions, supporting joint health, potentially improving respiratory function, and promoting skin health.
The anti-inflammatory properties of borage oil have been demonstrated in multiple studies, with the most convincing evidence supporting its use for rheumatoid arthritis and possibly atopic dermatitis when applied topically. Research on its benefits for asthma, heart health, and hormonal balance shows promise but requires further investigation.
While borage is generally safe when used appropriately, it’s crucial to choose high-quality, PA-free supplements and be aware of potential side effects and interactions. Certain populations—including pregnant women, nursing mothers, and those with liver disease—should avoid borage entirely.
As with any supplement, it’s wise to consult with a qualified healthcare provider before adding borage to your wellness routine, especially if you have existing health conditions or take medications. Your doctor can help you determine whether borage is appropriate for your individual circumstances and recommend an optimal dosage.
When used thoughtfully and with proper precautions, borage may be a valuable addition to a comprehensive approach to health and wellness, offering natural support for inflammation, skin health, and overall wellbeing.
Sources:
- PubMed Central – National Institutes of Health
- National Center for Complementary and Integrative Health
- Office of Dietary Supplements – NIH
- Mayo Clinic
- MedlinePlus – U.S. National Library of Medicine
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.