10 Best Evening Primrose Oil Supplements – Dosage and benefits

Looking for the best evening primrose oil supplements? Evening primrose oil is truly amazing. It is used for such skin issues as eczema, psoriasis, dry or itchy skin, acne. We compiled the list of best evening primrose oil supplements, enriched with dosage recommendations and actual customer reviews.

Evening primrose oil is a unique natural oil and is especially useful for women. Being the richest source of GLA (gamma-linolenic acid) – fatty acid, which is called irreplaceable.

Evening primrose is widely known as an amazing hormone-balancing remedy. Therefore it can help with hormonal imbalances which cause acne (especially adult, hormonal acne), it can also help to cope with bad symptoms of PMS, symptoms of menopause (such as mood swings, hot flashes, etc).

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Evening primrose oil is also used to improve fertility as well as a natural remedy to induce labor.

Evening primrose oil is also used for rheumatoid arthritis, weak bones (osteoporosis), chronic fatigue syndrome (CFS), asthma, neurodermatitis, obesity, and weight loss. Let’s look at features evening primrose oil has.

Evening primrose oil benefits and uses

There are many benefits of evening primrose oil benefits. Let’s have a look at the list of the most prominent evening primrose oil benefits.

Evening primrose oil for skin. EPO helps people with oily and acne-prone skin. It makes sebum less thick, and therefore prevents pores from clogging and inflammation. It is also helpful for more severe conditions, like eczema, psoriasis, skin rashes. Thanks to the GLA, which can be found in high concentration in evening primrose oil, conditions like psoriasis whose cause and cure are unknown, can be relieved and healed.

Evening primrose oil for acne. Evening primrose oil is a natural way to decrease inflammation and excessive cell turnover. EPO helps people with acne-prone skin by managing hormonal imbalance. Acne is more than a skin disease. It is a reflection of what is going on internally. It is your body’s way of telling you that there is an imbalance that needs to be addressed. You can use primrose oil for acne topically (by applying it directly to affected skin areas) and internally in a form of capsules or by consuming liquid oil.

Evening primrose oil for PCOS. PCOS has been widely spread among young women in recent years. Irregular periods, difficulty getting pregnant, excessive hair growth, weight gain – these all are PCOS symptoms. Evening primrose oil can help balance the levels of estrogen and progesterone in the woman’s body, combating PCOS roots. Read more about evening primrose oil for PCOS.

Evening primrose oil for hair growth. Lack of essential fatty acids can trigger hair loss. Thinning hair can have various causes, most common of which are: stress, hormone imbalance, genetics, anemia, protein deficiency, to name a few. Supplements that contain fatty acids may improve the symptoms and slow down hair loss processes. Evening Primrose Oil contains GLA, a fatty acid with high antioxidant capacity. This component may have a positive effect on hair loss caused by hormonal factors. Warm up primrose oil and apply it onto your scalp and massage for about 15 minutes. Leave the oil on for an additional 30 minutes, then rinse.

Evening primrose oil for arthritis. EPO has a powerful anti-inflammatory effect, which decreases swelling.  Less painful, swollen joints and more joint mobility and movement.

Choosing Evening Primrose Oil Supplements

Evening primrose oil is high in essential fatty acids — which provide the building blocks for cell membranes and a variety of hormones and hormone-like substances.

One of the most important ingredients in evening primrose oil is gamma-linolenic acid (GLA), which is also found in other plant-based oils.

evening primrose oil GLA

There are several things to look for when selecting an oil-based product and specifically when looking for the best evening primrose oil.

  1. Look for the product that was produced by hexane-free method of extraction. Usually it is stated on the label. To speed up the process of oil extraction, some companies use harsh chemicals. And of yourse you do not want their remains get into your body.
  2. The best evening primrose oil supplement constist only of evening primrose oil and that is it. Skip products that contain additional ingredients, as this loweres the efficiency of the supplement. 
  3. Pay attention to the guaranteed percentage of GLA (Gamma-linolenic acid) and linoleic acid. Commercial preparations of evening primrose oil typically contain around 8 percent GLA and 65 – 80 percent linoleic acid [1].

Evening Primrose Oil dosage may vary from 500 mg to 3000mg depending on the health condition.

Below we will reveal correct evening primrose oil dosage for hormonal acne, menopause, pregnancy, and weight loss.

Evening primrose oil dosage for acne

Fatty acids in evening primrose oil help with acne, reducing inflammation of the skin and helps it retain moisture. Several studies have shown, that supplements with gamma-linolenic acid can reduce both inflammatory and non-inflammatory acne lesions.

Evening primrose oil acne dosage equals to 1000mg daily. Most convenient would be to take one capsule of 1000mg per day. In some cases, the dose could be increased to 1-3  capsules per day (no more than 3000mg). Always take evening primrose supplements with your meal.

Evening Primrose Oil for acne: Before and After

Evening primrose oil dosage for menopause

If you’re approaching menopause or have already entered menopause, you might be concerned about some of the symptoms, such as hot flashes and difficulty sleeping. Evening Primrose Oil (EPO) is becoming very popular for the treatment of menopause symptoms such as mood swings, headaches, anxiety, fluid retention, irritability, and breast tenderness.

As it is true for most herbal remedies, EPO must be taken for several weeks before symptom relief can be felt.

Take 3,000 mg daily for the first 12 weeks to rebuild GLA stores and then 1,000 mg as a maintenance dose.

Evening primrose oil dosage for breast pain

Sooner or later, but most women are facing breast pain (mastalgia). Some women with breast pain might not have high enough levels of Gamma Linoleic Acid (GLA), and EPO contains one of the highest concentrations of GLA among herbal remedies.

The dosage of EPO for breast pain is the following: take 3,000 mg daily for 6 months. Detailed information on the benefits of evening primrose for breast pain you will find here.

READ >>> Evening primrose oil for breast pain – reviews, dosage, and effects

Evening primrose oil dosage for rheumatoid arthritis

For rheumatoid arthritis take 540 mg (one capsule of 500mg) daily to 2800mg (5-6 capsules of 500mg) daily in divided doses. It may take up to six months until you see noticeable results. The dose is calculated on the basis of a clinical study [1].

Evening primrose oil dosage for weight loss

Evening primrose oil increases the speed with which triglycerides decompose into glycerol and fatty acids. Phospholipids contained in EPO help to dissolve the existing subcutaneous fat. For weightloss purposes take 3000-5000 mg of EPO daily.

Evening primrose oil dosage to induce labor 

Starting at 35 weeks take 1 capsule (500 mg) of evening primrose oil orally. Starting around 37 weeks insert 1 capsule (500 mg) vaginally every evening before going to bed. Some women start to increase the daily dosage to 2 capsules (1000 mg in total) at 36-37 weeks, and to 3 capsules (1500 mg in total) starting at week 38. The 4-capsule daily amount should be performed only in the last four weeks of your pregnancy.

READ >>> What you need to know before taking Evening primrose oil to induce labor naturally

Best Evening Primrose Oil Dosage: 500mg, 1000mg or 1300mg?

Often people ask themselves – how much evening primrose oil should I take? The recommended evening primrose oil dosage is 1-6 capsules a day, at a dose of 500 milligrams per capsule.

Contents of evening primrose oil per capsule may be different for different brands.  Therefore, always pay attention to the information on the label regarding the oil content. Best evening primrose oil brands produce 500 mg, 1000 mg, or 1300 mg capsules of evening primrose oil.

For example, to cover the daily need of 3000 mg with 500mg capsules, you would have to take 6 capsules per day. Whereas with 1000mg you would have to take only 3 capsules of evening primrose oil per day. And the 1300mg content of GLA will cover your daily need with 2 capsules only.

evening primrose oil 1000mg

Swallowing large tablets or capsules can be difficult for some people – they can feel the need to gag or vomit. If you are among those people, make sure you buy smaller capsules but take more of them to get to your planned daily dose.  Usually, the higher the content of EPO shown on the bottle, the larger will be the capsule.

I compared two sizes of capsules: the smaller one contains 500mg, and the larger one contains 1000mg. The 500mg capsule is twice as small as the 1000mg capsule. The 1300mg capsule would be even bigger than the 1000mg capsule of evening primrose oil.

If you have trouble swallowing even the smallest pills, you might consider taking liquid evening primrose oil. The oil itself is tasteless and not very “oily”. So swallowing up to one-half teaspoon per day should not be a problem. This dose is equivalent to five 500mg capsules (2500mg of evening primrose oil).

Best Evening Primrose Oil for Acne

Evening Primrose Oil 1300mg, 120 Liquid Softgels


This evening primrose oil supplement from Sports Research are rich in Omega-6 and 9. Each softgel contains 10% GLA (Gamma-linolenic acid). The oil is extracted with the cold pressed method from the seed of the Evening Primrose Plant. Helps maintain healthy skin, and balance immune system. This is one of the best evening primrose oil supplements on the market, taking into account the price/quality ratio.

QUALITY: Hexane and preservatives free, without GMO. also is free of soy, gluten and titanium dioxide.

CONSUMER REVIEWS: 1) Helped with hormonal acne. 2) Reduced PMS pain and breast sensitivity.  3) Cleared psoriasis on elbows and knees. 4) Stopped hot flashes/night sweats.

Evening Primrose Oil 500 mg, 180 Softgels

Solgar is a well-known supplements producer, and their evening primrose oil os one of the best. These softgels from Solgar are rich in Omega-6 and 9. Evening Primrose Oil is one of the richest sources of unsaturated fatty acids, Gamma Linolenic Acid (GLA) which is important in helping to provide women’s nutrition, including nutritional support for women with PMS.

QUALITY: The supplement is produced by the cold-pressed method without the use of harsh chemicals (Hexane-free). These EPO supplements do not contain are such allergens as gluten, wheat, or dairy. As well sa no yeast or sodium. They are also preservatives-free, and do not contain artificial flavors.

CONSUMER REVIEWS: 1) Helped with psoriasis. 2) Reduced breakouts and cystic pimples.  3) Reduction in hair loss. 4) Some consumers report that this supplement has not the most pleasant smell. 

Nature’s Way Evening Primrose, Efa Gold Cold Pressed Oil 1300mg, 120 Softgels

The produced – Nature’s Way EfaGold – guarantees that the content of the gamma-linolenic acid (GLA) in their Evening Primrose Oil is 10%, which turns this evening primrose oil in one of the best on the market in terms of GLA percentage.

QUALITY: Hexane-free, cold-pressed, GMO-free, ancontains no trans fat.

CONSUMER REVIEWS: 1) Helped with hormonal acne. 2) Stopped hot flashes/night sweats. 3) Reduction in PMS symptoms (breast tenderness, bloating, terrible cramps, moodiness). 4) Helped with dry skin.

Barlean’s Organic Oils Organic Evening Primrose Oil, 1300mg, 120 Softgel

This evening primrose oil 1300mg dose provides a very high concentration of Omega 6. It has chocolate flavor because the primrose oil is made with 100% natural cocoa powder. The high GLA content of our evening primrose oil capsules helps to relieve pains caused due to inflammation and other inflammatory conditions. It has only 25 calories per serving and is free of gluten starch, wheat and sugar to fit your diet.

QUALITY: Hexane-free, cold-pressed, unrefined.

CONSUMER REVIEWS: 1) Helps with hormonal acne. 2) Reduces estrogen anxiety spikes. 3) Reduction in breast pain and fibroids. 4) Reduction of women´s hair loss.

Pure Evening primrose oil, Maple Holistics, 2 oz.


High in GLA gamma-linolenic acid – 10% of an essential fatty acid. A fast-absorbing non-greasy natural liquid oil that makes your skin feel wonderful and glowy again. Liquid evening primrose oil helps in adding moisture to the skin and promoting healthy maintenance of collagen for supple, soft skin.

QUALITY: Organic, 100% pure, cold-pressed evening primrose oil. Packaged in dark amber glass bottle to prevent from the influence of sunlight.

CONSUMER REVIEWS: 1) Works as a great moisturizer for sensitive skin. 2) Helped in reducing hormonal acne. 3) Helped with hair loss due to hypothyroidism. 4) Wouldn’t aggravate or clog pores.

Best evening primrose oil for fertility

One of the benefits of evening primrose oil for fertility is that it can improve the quality of cervical mucus, making it more sperm-friendly. This makes EPO one of the best natural supplements for trying-to-conceive women. 

Apart from that, Omega-6 fats, that are present in high concentration in primrose oil, can assist fertility by improving reproductive cell structure and decrease the risk of inflammation both to soothe and improve the health of the reproductive organs and all organs in the body (think period cramps and acne).

GNC Women’s Evening Primrose Oil 1300 mg, 90 Softgels

Each capsule provides 1300mg of EPO. Per serving you will get 6100 mg of gamma-linolenic acid and 6910 mg of omega-linoleic acid. Evening Primrose Oil naturally provides essential fatty acids that must be supplied through the diet.

QUALITY: Cold-pressed to prevent the loss of any beneficial nutrients. This cold process extraction method is known as “expeller-press”, simply squeezes the oil out of the seed without heat, hexane or other chemical solvents.

CONSUMER REVIEWS: 1) Helps to grow nails and hair. 2) Helped with psoriasis. 3) Reduction in hormonal acne. 4) Helped a lot with menstrual cramps.

Evening Primrose Oil: fertility formula, 500 mg

This EPO is specifically created to improve cervical mucus quality which helps to conceive faster.  Cervical mucus is one of the important components that determine the state of fertility. Cervical infertility is characterized by the fact that the state of cervical mucus changes so much that it is almost imposttible for sperm to move through uterus and further into the fallopian tubes. Evening Primrose Oil may help women to produce a more fertile “egg white” cervical fluid.

QUALITY: Cold pressed. Provides 10% GLA (Gamma Linolenic acid) – an Omega-6 Fatty Acid

CONSUMER REVIEWS: 1)  Extra boost when it comes to libido. 2) It helps to get pregnant faster.  3) Supports healthy uterine muscle tone in preparation for pregnancy.

Best Evening Primrose for Pregnancy

Evening primrose oil supplements may help the cervix soften, it also can help shorten labor duration.

Many midwives use evening primrose oil (EPO) for cervical ripening or as a natural remedy to induce labor. Oftentimes women claim that evening primrose oil helped them to have a natural, drug-free labor and delivery.

Pregnant women use liquid evening primrose oil to induce labor naturally: just put it on your fingers and do a perineal massage.

Nature’s Bounty Evening Primrose Oil 1000 mg, 120 Softgels

This evening primrose oil supplement from Nature’s Bounty is a natural source of the unsaturated fatty acid, Gamma-Linolenic acid. It helps support nutritional health, promotes women’s health. May help with dry skin.

best evening primrose oil

QUALITY: Cold pressed, Hexane-free. Contains gelatine.

CONSUMER REVIEWS: 1) In the last part of the third trimester helps soften the cervix and prepare for labor. 2) Reduced breakouts.  3) Working from the inside out, helped with dry skin.

Natural Nutra Evening Primrose Oil, 500 mg, 180 Softgels

This evening primrose oil, rich in Omega 6 fatty acids, is suitable for pregnant women also often take it to shorten labor and to reduce discomfort during childbirth. EPO is a traditional remedy that women have taken for hundreds of years to achieve hormonal balance. Regular supplementation reduces menstrual cramping, helps with hot flashes and other menopausal discomforts, clarifies your skin, fights hair loss, and promotes heart health.

QUALITY: Cold Pressed, Hexane-Free & Gluten Free

CONSUMER REVIEWS: 1) Helped to make labor easier and more consistent. 2) Works great for dilation (helped to dilate the cervix for 3 cm within the period of 2 weeks taking this supplement). 3) Working great to help with the hormonal imbalance.

Renewalize  Organic Evening Primrose Oil,  4 Oz.

High in GLA gamma-linolenic acid – 10% of an essential fatty acid. A fast-absorbing nongreasy natural liquid oil that makes your skin feel wonderful and glowy again. Liquid evening primrose oil helps in adding moisture to the skin and promoting healthy maintenance of collagen for supple, soft skin.

Liquid Evening Primrose Oil delivers pure oil in an easily absorbable form. It can be used by people who have problems swallowing large pills.

Another very common use of Liquid Evening Primrose Oil are multiple DIY beauty projects: you can use it to create your own face and eye creams, hair growth masks etc.

QUALITY: USDA Certified Organic by CCOF. organic, 100% pure, cold-pressed evening primrose oil. Packaged in Dark Amber Glass Bottle for longevity.

CONSUMER REVIEWS: 1) Helps to prevent hair loss caused by vitamin D deficiency. A reviewer used this oil to massage the scalp. 2) Works as a great moisturizer for sensitive skin. 3) Reduction in hormonal acne. 4) Some reviewers notice strong “chicken” smell, which should be normal for this type of oil. The smell can be killed by adding some drops of any essential oil to the mixture. Please note, that you should not consume EPO orally after you have added essential oil to it!


[1] Hudson, B.J.F. J Am Oil Chem Soc (1984) 61: 540.

[2] Little CV, Parsons T. Herbal therapy for treating rheumatoid arthritis. Cochrane Database Syst Rev . 2000;(1):CD002947.

Disclaimer: The contents of this website are for informational purposes only and do not constitute medical advice; the content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. 


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