The evening primrose (or Oenothera biennis) is a plant native to North America.
While its small yellow flowers open at night, which earned it the name “evening primrose”, it is its seeds that interest us the most, as they contain a nutrient-rich oil.
This evening primrose oil, pale yellow in color, is notably composed of:
- of gamma-linolenic acid (GLA), an omega-6
- of linoleic acid (LA), another essential omega-6
- of vitamin E, an antioxidant
Could this composition be beneficial for women in menopause? I break down in this article what studies say on the subject.
Effects on the main menopausal symptoms
Anti-inflammatory properties
Scientific research has looked at this oil for its benefits in relation to menopause, thanks to its anti-inflammatory effects.
The GLA contained in the oil is metabolized in the body into another molecule, dihomo-gamma-linolenic acid (DGLA). This plays a key role as it is converted into prostaglandin E1 by the action of the Cyclooxygenase (COX) enzyme.
Now, this type of prostaglandin has strong anti-inflammatory properties, but also helps to balance certain hormonal functions by acting on the modulation of cellular signals.
It is essentially because of these mechanisms that evening primrose oil is considered to improve symptoms during perimenopause and in menopause.
A reduction in hot flashes
Hot flashes and night sweats are very common symptoms during this transitional period of a woman’s life: 70% of women are affected, according to the Ministry of Health.
Scientific studies have shown that regular intake of evening primrose oil can reduce the severity of night sweats.
This other scientific review highlights its effect in relieving daytime hot flashes.
More elastic and hydrated skin
At menopause, the decrease in estrogen and progesterone leads to a marked decline in the production of natural collagen, hyaluronic acid, and sebum synthesis, the mixture of lipids that contributes to the skin barrier.
As a result, wrinkles appear on the face and skin. Less protected, the skin becomes dehydrated and dries out due to transepidermal water loss.
The use of evening primrose oil rich in omega-6 (GLA and LA) has been shown to be beneficial in some studies for restoring firmer, more supple skin.
One can also assume that the presence of vitamin E, a powerful antioxidant, has positive effects since its presence limits the negative impact of free radicals on the epidermis, and limits premature skin aging.
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Help in preventing osteoporosis
One of the major risks during menopause is osteoporosis, which is characterized by a decrease in bone density and overall bone quality.
As with most symptoms, it is the drop in estrogens that causes it since they play a role in the balance between bone resorption and bone formation.
The anti-inflammatory action of evening primrose oil would reduce chronic inflammation, which would have the benefit of limiting osteoclast activity. These cells are responsible for the breakdown of bone tissue.
At the same time, gamma-linolenic acid can indirectly contribute to a better absorption of calcium and vitamin D.
How to use evening primrose oil during menopause?
As a dietary supplement
To make the most of evening primrose oil’s benefits for menopausal symptoms, I recommend taking it in capsule or pill form.
The dosage varies from one manufacturer to another, so I recommend referring to what is indicated on the packaging.
However, the following dosage is often used for menopause: 1000 mg to 3000 mg.
For topical use
To soothe dry and irritated areas of the skin, you can also use evening primrose oil by topical application.
You only need to apply a few drops to the affected area and gently massage.
Evening primrose oil or borage oil?
Evening primrose oil and borage oil are often compared for their beneficial effects on menopause. And it makes sense: they both contain the well-known gamma-linolenic acid.
However, borage oil is more concentrated in GLA, but is less well tolerated from a digestive standpoint.
The two oils can sometimes be taken simultaneously to enhance their effects.
Sources and scientific studies
- Kazemi F et al., 2021, The Effect of Evening Primrose Oil Capsule on Hot Flashes and Night Sweats in Postmenopausal Women: A Single-Blind Randomized Controlled Trial.
- Ghazanfarpour M et al., 2016, The efficacy of Iranian herbal medicines in alleviating hot flashes: A systematic review.
- Muggli R., 2005, Systemic evening primrose oil improves the biophysical skin parameters of healthy adults.
- Kruger MC et al., 1998, Calcium, gamma-linolenic acid and eicosapentaenoic acid supplementation in senile osteoporosis.
