6 Best Evening Primrose Oil Supplements – Dosage and Benefits

In Evening primrose oil

Looking for the best evening primrose oil supplements? Evening primrose oil is truly amazing. It is used for skin disorders such as eczema, psoriasis, and acne. We compiled the list of best evening primrose oil supplements, with hints to the correct dosage, as well as actual customers 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, this oil has only one true alternative in nature – breastmilk.

The most significant characteristic of evening primrose is that it is an excellent manager of hormones. This means that 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). 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.


Best Evening Primrose Oil – How to find it

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

  1. First, you want to make sure that the label clearly states details about how the oil was extracted.  Many companies will use harsh chemicals to extract the oil because it can greatly speed up the process.  Choosing a hexanefree product guarantees that no harsh chemicals were used in the extraction process.
  2. When choosing the best evening primrose oil capsules, it is important to make sure that you are purchasing pure capsules. Many products contain ingredients other than primrose, and they are typically not as effective.
  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].


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

evening primrose oil 500mgOften 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

Some people have problems swallowing large tablets or capsules. Swallowing large capsules can be difficult and downright unpleasant. It causes one in three people to gag, vomit, or choke. If you are among those people, always consider the size of the evening primrose oil capsule. 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 troubles 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 the equivalent to five 500mg capsules (2500mg of evening primrose oil).



Best Evening Primrose Oil Supplements to support your health:


1. Evening Primrose Oil 1300mg, 120 Liquid Softgels


These evening primrose oil supplements from Sports Research are rich in Omega-6 and 9. Each liquid softgel is guaranteed to Contain 10% GLA (Gamma-linolenic acid). Natural, Plant Derived, hand harvested and Cold Pressed from the seed of the Evening Primrose Plant. Helps Maintain Healthy Skin, Prostaglandin levels & a Balanced Immune Response. this is one of the best evening primrose oil supplements on the market, taking into account price/quality ratio.

QUALITY: Hexane, Gluten, and GMO-Free. Formulated Without Preservatives, Soy, Artificial Colorings, Stearates Or 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.


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

best evening primrose oil

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

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.


3.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 the 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: Hexane-free, cold pressed and without the use of chemical solvents. These softgels are free of gluten, wheat, dairy, yeast, sugar, and sodium. They are also free of artificial flavors, sweeteners, preservatives, and colors.

CONSUMER REVIEWS: 1) Helped with psoriasis. 2) Reduced breakouts and cystic pimples.  3) Reduction in hair loss. 4) Some reviewers noticed a bad smell of the product.

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

best evening primrose oil

Nature’s Way EfaGold is the highest quality Evening Primrose Oil – guaranteed to contain 10% gamma-linolenic acid (GLA) from non-GMO seeds. This is one of the best evening primrose oil supplements in terms of GLA percentage.

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


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

best evening primrose oil
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. 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.

6. GNC Women’s Evening Primrose Oil 1300 mg, 90 Softgel

gnc evening primrose oil

Each capsule provides 1,300mg of EPO. Typical Fatty Acid Profile Per Serving: gamma-linolenic Acid Omega-6100 mg, Linoleic Acid Omega-6910 mg, Other Fatty Acids290 mg. 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 Dosage

Daily consumption of evening primrose oil may vary from 500 mg to 3000mg depending on the health condition.

For example:

Evening primrose oil dosage for menopause: 3,000 mg daily for the first 12 weeks to rebuild GLA stores and then 1,000 mg as a maintenance dose.

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

best-evening-primrose-oilEvening primrose oil dosage for breast pain: 3,000 mg daily for 6 months. Detailed information on 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 [2].

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 weight loss purposes take 3000-5000 mg of EPO daily.

Evening primrose oil dosage for (adult) acne: 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 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 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

Bonus: Best Liquid Evening Primrose Oil

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

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

Renewalize  Organic Evening Primrose Oil,  4 Oz.

liquid Evening primrose oil

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: 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 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. https://doi.org/10.1007/BF02677026.

[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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