Almost 1 teaspoon (3 g) of evening primrose oil – Dietetics – Articles |

Start … with the composition! 

Evening primrose oil is a source of valuable polyunsaturated fatty acids, specifically those from the omega-6 family, ie linoleic (70-75%) and gamma-linolenic (8-14%) acids [1,2]. Gamma-linolenic acid occurs and forms cellular and mitochondrial membranes, thus influencing the proper transport outside and inside the cell, ensuring the proper functioning and nutrition of cells [8]. 

Evening primrose oil contains relatively little saturated fatty acids, because it is only about 7-8% (I mentioned about saturated fatty acids here) *. In addition to polyunsaturated and saturated fatty acids, it contains monounsaturated fatty acids, specifically omega-9 fatty acids, the most important representative of which is oleic acid. Oleic acid has antiatherosclerotic effects [4] and soothes conditions related to inflammation [5].  

Overcome wrinkles

Let’s go back to omega-6 fatty acids. They act directly on immune cells and indirectly influence the synthesis of eicosanoids. They are the precursors of prostaglandins, and it is because of their participation in the production of hormones that they improve the work of the central nervous system. 

You must know that our body is not able to produce omega-6 fatty acids for its own use, it should be provided with food. Contrary to them, we are able to synthesize omega-9 acids physiologically, however, among the elderly and people with impaired liver function, its increased intake is recommended.

Thanks to the content of vitamin E (tocopherols) [3] and polyphenols, evening primrose oil, by protecting it against free radicals, effectively prevents skin aging and smoothes wrinkles. Gamma-linolenic acid deficiency contributes to their formation and maintenance of psoriatic, atopic and acne lesions [6,7]. 

Store properly

Moreover, the mentioned tocopherols are antioxidants, the presence of which in the oil is very important because they prevent fatty acids from going rancid (due to the high content of unsaturated fatty acids in the oil, it is susceptible to oxidative processes), thus losing their properties. To prevent this from happening, it is important to STORE (this applies to any oil) at low temperature and in a shaded place, because light and high temperature are the factors favoring the oxidation of fat. For this reason, oils should be stored in dark glass bottles. *

Defeat PMS

An interesting result was given by a 2-month study by Jaafwarnejad et al., Which compared the effects of evening primrose oil, vitamin E and linseed on the level of relief of breast pain (mastalgia), and which showed that regular consumption of evening primrose oil relieves breast pain associated with women, eg during premenstrual tension, during menstruation, or in the period before and after menopause [9]. A comparable result was achieved by Pruthi et al., Where the consumption of 3 g of evening primrose oil (less than a teaspoon) for 6 months also alleviated the pain of the breast in the examined patients [9]. It worked in a similar way during menopause, reducing its symptoms, such as the frequency of hot flushes.

Support cancer prevention

The effect of evening primrose oil has been studied among various groups, e.g. among people with atopic dermatitis, where administration of 1,6 g and 3,2 g twice a day for 8 weeks reduced the clinical symptoms of the disease [10], as well as in people with with multiple sclerosiswhere, thanks to its use, a reduction in fatigue and an overall improvement in the quality of life were observed {11].

Evening primrose oil works anti-cancer. It is recommended preventively against breast cancer. In one study, the addition of gamma-linolenic acid to tamoxifen (a substance used in the treatment of breast cancer) resulted in a faster clinical response than the drug given alone, making it helpful in the treatment of breast cancer and should therefore be considered. [14]

Moreover, there is evidence that it is helpful in lymphocytic leukemia A study by Mainou-Fowler on cells isolated from patients with chronic lymphocytic leukemia showed that treatment of “diseased cells” with gamma-linolenic acid significantly accelerated the breakdown of these cells [12]. A significant effect has also been shown in patients with glioblastoma (brain tumor), where the administration of 1 mg of this acid for 10 days has shown that it is not only safe and non-toxic, but can also affect the regression of cerebral gliomas and extend the life span of patients. by 1,5-2 years [13]. 

Appreciate evening primrose oil

As you can see, evening primrose oil is a wealth of nature that is worth using. It will not only help maintain a healthy skin condition, but also protect the body from inflammation. It turns out to be useful especially among women, regardless of age. It is worth consuming because it affects the development and good condition of the nervous system, and also supports the work of the immune system. If you decide to include it in your diet, remember that oils are high in calories and should not be used in excessive amounts. It will be enough to add 1 teaspoon a day. Remember that evening primrose oil is an oil to be eaten cold. If we heat it up, it will lose its wonderful properties, so I encourage you to use it in salads (e.g. with lemon and balsamic vinegar as a kind of sauce) or to pour over a ready-baked / cooked dish. 

* Cold-pressed evening primrose oil in capsules (linked) is also available on the market. A single capsule contains just 3g of the mentioned oil, which is just as much as we need to obtain a health effect in the context of atopic dermatitis or the soothing effect of PMS. The visible benefits for the consumer of this oil intake are the ease of dosing and the fact that it is an accurately measured portion each time. I am not aware of studies comparing the stability of fatty acids when stored in a bottle and in a capsule. However, as we can read in Dobrzyński and Zgoda, gelatin capsules (and such are used in this product) – can protect against photodegradation, oxidation and hydrolysis [15]. Due to the main component of the capsule shell (gelatin), this product is not intended for vegetarians or vegans.

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