GLA: The Anti-Inflammatory Fatty Acid Athletes Should Know

4 Dec

In the world of athletic nutrition, omega-3 fatty acids get all the glory. Fish oil capsules, salmon dinners, chia seed puddings - the message is clear: omega-3s reduce inflammation, and athletes need them.

But there's another fatty acid that deserves a place in every athlete's vocabulary: GLA.

Gamma-linolenic acid might be the most underrated nutrient in sports nutrition. Here's why.

What Is GLA?

GLA (gamma-linolenic acid) is an omega-6 fatty acid. But before you dismiss it - "omega-6 causes inflammation, right?" - understand that GLA is different.

Most omega-6 fatty acids (like the linoleic acid abundant in vegetable oils) can promote inflammation when consumed in excess. They're converted to arachidonic acid, which produces pro-inflammatory compounds.

GLA takes a different metabolic route.

Instead of becoming arachidonic acid, GLA converts to DGLA (dihomo-gamma-linolenic acid), which produces anti-inflammatory prostaglandins - specifically, prostaglandin E1 (PGE1).

PGE1 has documented effects:

Reduces inflammation
Supports vascular health
Modulates immune response
May reduce pain sensitivity

In other words, GLA gives you the cell-building benefits of omega-6 without the inflammatory baggage.

Why Athletes Should Care

Training creates inflammation. That's not inherently bad - it's the stimulus for adaptation. But the amount and duration of inflammation matters.

Excessive inflammation:

Prolongs soreness
Delays recovery
May increase injury risk
Can contribute to overtraining syndrome

Inadequate inflammation:

Blunts the adaptive response
May reduce training gains
(This is the problem with excessive NSAID use)

The goal is optimal inflammation - enough to stimulate adaptation, not so much that it impairs function. GLA helps your body regulate this balance.

The Research on GLA and Exercise

While GLA hasn't been studied as extensively as omega-3s in athletic populations, existing research is promising:

Inflammatory markers: Studies have shown GLA supplementation reduces markers of systemic inflammation, including C-reactive protein (CRP) and interleukin-6 (IL-6) - both elevated by intense training.

Muscle damage: Research suggests GLA may help reduce markers of exercise-induced muscle damage, potentially accelerating recovery from hard training.

Joint health: GLA has been studied extensively for joint conditions, with evidence supporting its use for reducing joint pain and stiffness - relevant for athletes with wear-and-tear issues.

Synergy with omega-3: Some research suggests GLA and omega-3s work synergistically, with combined supplementation producing better anti-inflammatory effects than either alone.

Where GLA Comes From

GLA is relatively rare in the diet. Your body can produce it from linoleic acid (a common omega-6), but this conversion is often inefficient - especially under stress, with poor diet, or with aging.

Direct dietary sources:

Evening primrose oil: 8-10% GLA
Borage oil: 20-24% GLA
Black currant seed oil: 15-20% GLA
Hemp seed oil: 3-4% GLA

Hemp seed oil's GLA content might seem modest compared to borage, but there's an important distinction: hemp seed oil provides GLA within a balanced fatty acid profile that includes omega-3s, omega-6s, and omega-9s in near-optimal ratios.

Isolated GLA supplements (like pure borage oil) deliver GLA but may skew your overall fatty acid balance. Whole hemp seed oil delivers GLA alongside complementary nutrients.

GLA in Topical Application

Here's where it gets interesting for targeted recovery.

GLA absorbs through the skin effectively. When applied topically:

Local anti-inflammatory effect: GLA metabolites can modulate inflammation directly at the application site
Membrane support: GLA provides building blocks for local cell membrane repair
Complementary action: GLA works alongside other fatty acids in the topical formula
Targeted delivery: Unlike oral supplementation, topical application concentrates GLA where you need it

For an athlete with localised issues - a specific sore muscle, a chronically tight area, joint discomfort - topical GLA delivery makes particular sense.

The Entourage Effect

GLA doesn't work in isolation. In whole-plant extracts, it's accompanied by:

Other fatty acids: Omega-3 (ALA), omega-6 (LA), omega-9 (oleic acid) work together to provide balanced membrane support and inflammation modulation.

Vitamin E: This antioxidant protects fatty acids from oxidation and provides additional tissue protection.

Terpenes: Aromatic plant compounds with their own anti-inflammatory and circulation-supporting properties.

Phytosterols: Plant compounds that support cellular health and may enhance fatty acid absorption.

This combination - found naturally in quality botanical extracts - likely outperforms isolated GLA supplementation.

Practical Application

Oral GLA:

Consider if you have chronic inflammatory issues
Start with lower doses and assess tolerance
Best taken with food containing some fat
May take 4-8 weeks to notice systemic effects

Topical GLA (via botanical oils):

Apply to specific problem areas
Use post-workout when inflammation is initiating
Consistent use yields better results than sporadic application
Can be used alongside oral supplementation

Timing for athletes:

Pre-competition: Some athletes apply GLA-containing oils as part of warm-up
Post-training: Within the first hour when nutrient delivery to damaged tissue is enhanced
Evening: Before bed to support overnight recovery processes

The Bigger Picture

GLA represents a shift in thinking about omega fatty acids. It's not simply "omega-3 good, omega-6 bad." The reality is more nuanced.

Your body needs both omega-3 and omega-6 fatty acids. What matters is:

The ratio between them
The specific types of each
The delivery method and timing
The overall context (diet, training load, recovery status)

GLA is an omega-6 that acts like an omega-3 - providing anti-inflammatory benefits while supplying essential fatty acid nutrition. For athletes managing inflammation from heavy training, it's a valuable tool.

The question isn't whether to choose GLA over omega-3s. It's how to include both in a strategic recovery approach.

Magic Oil contains naturally occurring GLA alongside omega-3, 6, and 9 in optimal ratios. Experience targeted recovery - or save 25% with monthly subscription.

References

Kapoor, R., & Huang, Y.S. (2006). Gamma linolenic acid: an antiinflammatory omega-6 fatty acid. Current Pharmaceutical Biotechnology, 7(6), 531-534.
Zurier, R.B., et al. (1996). Gamma-linolenic acid treatment of rheumatoid arthritis. Arthritis & Rheumatism, 39(11), 1808-1817.
Leventhal, L.J., et al. (1993). Treatment of rheumatoid arthritis with gammalinolenic acid. Annals of Internal Medicine, 119(9), 867-873.
Callaway, J.C. (2004). Hempseed as a nutritional resource: An overview. Euphytica, 140(1), 65-72.
Fan, Y.Y., & Chapkin, R.S. (1998). Importance of dietary gamma-linolenic acid in human health and nutrition. The Journal of Nutrition, 128(9), 1411-1414.
Barham, J.B., et al. (2000). Addition of eicosapentaenoic acid to gamma-linolenic acid-supplemented diets prevents serum arachidonic acid accumulation. The Journal of Nutrition, 130(8), 1925-1931.
Belch, J.J., & Hill, A. (2000). Evening primrose oil and borage oil in rheumatologic conditions. The American Journal of Clinical Nutrition, 71(1), 352s-356s.

Thomas Jones