Borage (Borago officinalis), also known as starflower, is a versatile herb that has been used for centuries in traditional medicine and culinary applications. This annual plant, native to the Mediterranean region, is renowned for its vibrant blue star-shaped flowers and cucumber-like flavor. In recent years, scientific research has begun to uncover the potential health benefits of borage, particularly its seed oil, which is rich in gamma-linolenic acid (GLA). From anti-inflammatory properties to skin health improvements, borage has garnered attention for its diverse therapeutic potential. This article will explore the science-backed health benefits of Borage (Borago officinalis), examining the evidence behind its traditional uses and uncovering new applications supported by modern research.

What is Borage ?

Borage is a versatile plant native to Europe and Asia, widely recognized for its culinary, medicinal, and nutraceutical applications. It is particularly valued for its seeds, which are the richest natural source of gamma-linolenic acid (GLA), an essential omega-6 fatty acid with significant therapeutic potential against chronic inflammatory diseases such as atopic dermatitis, rheumatoid arthritis, and atherosclerosis. Borage leaves and flowers are also edible and are commonly used in salads and beverages, offering additional health benefits due to their high content of polyunsaturated fatty acids, including linoleic acid, alpha-linolenic acid, and stearidonic acid. The plant has been traditionally used in herbal medicine for its diuretic, emollient, and anti-inflammatory properties. Recent studies have highlighted its neuroprotective and antioxidant activities, further supporting its use in treating various ailments. Despite its benefits, the safety of borage has been questioned due to the presence of unsaturated pyrrolizidine alkaloids (PAs), which necessitates careful consideration of its consumption. Overall, borage remains a plant of significant interest for its diverse applications in food, medicine, and pharmaceuticals.

Nutritional Profile

Borage, also known as starflower, is a low-calorie herb that offers a range of essential nutrients. A 100-gram serving of fresh borage leaves contains approximately 21 calories, 3.06 grams of carbohydrates, 1.80 grams of protein, and 0.70 grams of fat. It is rich in vitamins, minerals, and essential fatty acids, making it a valuable addition to a balanced diet.

Detailed Breakdown of Borage’s Nutritional Components

Borage is packed with various nutrients that contribute to its health benefits. It contains significant amounts of vitamins A, C, and several B-complex vitamins, including niacin, riboflavin, and pyridoxine. Additionally, it is a good source of minerals such as calcium, iron, potassium, magnesium, and zinc. The herb also contains gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory properties.

Vitamins (A, C, and B Complex)

Borage is particularly high in vitamin A, providing 140% of the recommended daily allowance (RDA) per 100 grams. Vitamin A is essential for vision, immune function, and skin health. It also offers 60% of the RDA for vitamin C, which is crucial for immune support, collagen synthesis, and antioxidant protection. The B-complex vitamins in borage, such as niacin (25.5% RDA), riboflavin (12% RDA), and pyridoxine (6.5% RDA), play vital roles in energy metabolism and neurological health.

Minerals (Calcium, Iron, Potassium, etc.)

Borage is a rich source of several important minerals. It provides 41% of the RDA for iron, which is vital for oxygen transport and energy production. It also contains 9% of the RDA for calcium, essential for bone health, and 10% of the RDA for potassium, which helps regulate blood pressure and fluid balance. Other notable minerals include magnesium (13% RDA), zinc (2% RDA), and manganese (15% RDA), all of which contribute to various physiological functions.

Essential Fatty Acids (Gamma-Linolenic Acid – GLA)

One of the standout features of borage is its high content of gamma-linolenic acid (GLA), an omega-6 fatty acid. GLA is known for its anti-inflammatory properties and is beneficial for conditions such as rheumatoid arthritis, skin disorders, and premenstrual syndrome. Borage oil, derived from the seeds, typically contains 17-20% GLA, making it one of the richest natural sources of this essential fatty acid.

Comparison with Other Similar Herbs

When compared to other herbs like spinach, borage stands out for its higher content of certain nutrients. For instance, borage contains more vitamin C (35 mg vs. 28.1 mg per 100 grams) and iron (3.30 mg vs. 2.71 mg per 100 grams) than spinach. Additionally, borage offers a unique profile of essential fatty acids, particularly GLA, which is not commonly found in other leafy greens. This makes borage a valuable herb for those looking to enhance their nutrient intake and support overall health.

Science backed health benefits of Borage

Borage (Borago officinalis), also known as starflower, is a versatile herb that has been used for centuries in traditional medicine and culinary applications. This Mediterranean native boasts vibrant blue star-shaped flowers and cucumber-scented leaves, but its true power lies in its scientifically-proven health benefits. From its potent anti-inflammatory properties to its potential in treating skin conditions and arthritis, borage has caught the attention of researchers worldwide. Let’s dive into the science-backed health benefits of this remarkable plant and discover why it’s becoming increasingly popular in the world of natural health remedies.

1. Beneficial for cardiovascular health

Borage shows promise for supporting cardiovascular health due to its high content of gamma-linolenic acid (GLA), an omega-6 fatty acid with anti-inflammatory properties. Studies suggest that borage oil supplementation may help improve several markers of cardiovascular health. It has been shown to reduce total and LDL cholesterol levels in patients with metabolic syndrome or early type 2 diabetes. In postmenopausal women with hypertension, short-term borage oil supplementation significantly lowered blood pressure and improved waist-to-hip ratio. Additionally, borage oil appears to have protective effects against cardiovascular disease risk factors like dyslipidemia and oxidative stress. The anti-inflammatory action of GLA from borage oil may help reduce inflammation associated with atherosclerosis and other cardiovascular conditions.

What Research Says?

• Borage contains significant amounts of omega-3 and omega-6 fatty acids, particularly gamma-linolenic acid (GLA), which are known to be beneficial for cardiovascular health.

2. Helpful for neurodegenerative conditions

The plant’s high content of gamma-linolenic acid (GLA), an omega-6 fatty acid, is believed to be a key factor in its neuroprotective properties. Borage extract can help protect against amyloid β-peptide (Aβ)-induced oxidative stress and memory impairment in the hippocampus, a brain region crucial for cognition and often affected in Alzheimer’s disease. The antioxidant properties of borage extract have been shown to improve markers of oxidative stress, including increasing antioxidant enzyme activity and reducing reactive oxygen species (ROS) formation in neuronal cells. Additionally, borage oil has been found to reverse the neurotoxic effects and hippocampal long-term potentiation reduction associated with β-amyloid-mediated neurodegeneration.

What Research Says?

• Borage flower extract exhibits significant antioxidant activity, enhancing mitochondrial function and reducing oxidative stress in Neuro-2a cells and Caenorhabditis elegans models.
• Borage extract mitigates memory impairment induced by amyloid β (Aβ) in rats, as demonstrated by improved performance in passive avoidance and Morris water maze tasks.
• Borage extract reverses long-term potentiation (LTP) disruption in the hippocampal dentate gyrus caused by Aβ, indicating its role in preserving synaptic plasticity.

3. Beneficial for chronic inflammatory diseases

Borage oil supplementation can help reduce inflammation markers and alleviate symptoms in conditions such as rheumatoid arthritis, atopic dermatitis, and asthma. The GLA in borage oil is converted in the body to dihomo-γ-linolenic acid (DGLA), which acts as a precursor to anti-inflammatory prostaglandins and can inhibit the production of pro-inflammatory mediators. In clinical trials, borage oil has been shown to decrease joint tenderness, swelling, and morning stiffness in rheumatoid arthritis patients. Additionally, its anti-inflammatory effects may extend to other chronic conditions, potentially benefiting cardiovascular health and skin disorders. 

What Research Says?

• Borage seed oil has the most gamma-linolenic acid (GLA). This acid is known for reducing inflammation. The body changes GLA into a substance called dihomo-gamma-linolenic acid (DGLA). DGLA stops the making of things that cause inflammation and helps make compounds that fight it.
• Borage extracts can lower reactive oxygen species in skin cells. They also stop protein denaturation, lipoxygenase activity, and proteinase activity. This shows they have strong anti-inflammatory and anti-aging qualities.
• In people with type II diabetes who also have ARDS, borage oil greatly lowered blood levels of inflammation markers (IL-1β and IL-18). It also reduced the activity of certain genes linked to inflammation (NLRP3 and TLR4) in mild and moderate cases. But it was not as effective in severe ARDS cases.

4. Help boost immunity

Borage is beneficial for boosting immunity due to its rich content of gamma-linolenic acid (GLA) and other bioactive compounds. GLA, an omega-6 fatty acid, is known for its anti-inflammatory properties, which can help modulate the immune response. Borage extract can enhance the immune system by stimulating lymphocyte proliferation and improving the function of organs related to blood cell formation, such as the thymus, spleen, and bone marrow. Additionally, borage’s antioxidant properties help protect immune cells from oxidative stress, further supporting immune health. These combined effects make borage a valuable natural supplement for enhancing overall immune function and resilience against infections and inflammatory conditions.

What Research Says?

• Borage powder greatly boosted the immune system in common carp. It made their lysozyme activity, total protein, immunoglobulin, and parts C3 and C4 of their complement system better.
• Borage extract helped broilers’ immune systems, especially when they lived close together. This shows it might reduce stress-related immune problems.
• Borage extracts showed powerful antioxidant effects. They reduced harmful oxygen particles in skin cells. They also helped prevent swelling by blocking protein damage and enzyme actions linked to inflammation.
• Borage flower extract’s antioxidant effects were proven in lab and live tests. It boosted cell energy and cut down on cell damage from stress……………………..

5. Treat gastrointestinal issues

Borage’s high content of gamma-linolenic acid (GLA) and other bioactive compounds may contribute to its beneficial effects on digestive health. Borage oil can help alleviate symptoms of inflammatory bowel conditions due to its anti-inflammatory properties. Additionally, borage has been traditionally used to soothe stomach ulcers and promote overall digestive wellness. Its potential antibacterial effects against Helicobacter pylori, a bacteria associated with gastric ulcers and other gastrointestinal disorders, further support its use in digestive health. While anecdotal evidence and traditional use indicate borage’s effectiveness for gastrointestinal issues, it’s important to note that scientific studies specifically focusing on borage’s impact on digestive health are limited.

What Research Says?

• Borage extract can kill the amoeba Entamoeba histolytica. This suggests it might help prevent diseases caused by this germ.
• Borage extract helps relax the muscles in rabbit intestines. It likely works by blocking calcium. This backs up its old use for calming upset stomachs.
• The plant has things like flavonoids, coumarins, sterols, and tannins. These help it stop spasms and do other health-related things.

6. Effective in treating skin disorders

Borage is effective in treating skin disorders due to its high content of gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory and skin barrier-enhancing properties. Borage oil has been shown to alleviate symptoms of various skin conditions, including eczema, atopic dermatitis, and seborrheic dermatitis. Topical application of borage oil can significantly improve skin hydration, reduce redness, and soothe itching associated with these conditions. Additionally, borage oil helps restore the skin’s natural barrier, promoting healing and protecting against further irritation.

What Research Says?

• Borage extracts can fight inflammation They stop protein denaturation and slow down lipoxygenase and proteinase activities. These are key to reducing swelling in skin cells.

7. Help regulate metabolism

Borage may help regulate metabolism through its high content of gamma-linolenic acid (GLA), an omega-6 fatty acid with various metabolic effects. GLA from borage oil can influence lipid metabolism by reducing plasma levels of very low-density lipoproteins (VLDL) and modulating the expression of genes involved in fat metabolism. Additionally, borage oil supplementation has been shown to modify fatty acid metabolism in cell membranes, potentially improving metabolic functions. Borage oil may help regulate glucose metabolism and improve insulin sensitivity in obese individuals, though more studies are needed to confirm these effects. Naturopathic practitioners have traditionally used borage for regulating metabolism and the hormonal system, particularly for conditions like premenstrual syndrome (PMS) and menopause. 

What Research Says?

• Borage flower extract has strong antioxidant effects. It can help lower oxidative stress and slow down aging. Studies have shown this using different tests, like with Neuro-2a cells and the worm Caenorhabditis elegans.

8. Have Anti-cancer Properties

Borage possesses notable anti-cancer properties, primarily attributed to its high content of gamma-linolenic acid (GLA) and other bioactive compounds. Borage extracts exhibit significant anticarcinogenic activity, with studies highlighting their potential to protect against DNA damage and inhibit tumor growth. For instance, in vitro assays have demonstrated that borage can act as a nutraceutical with outstanding chemopreventive effects, making it a valuable addition to cancer prevention strategies. Additionally, borage oil-based nanoemulsions have been shown to enhance the efficacy of conventional anti-cancer drugs like docetaxel, promoting apoptosis and autophagy in breast cancer cells while reducing the necessary dosage and associated toxicity. 

What Research Says?

• The methanol extract from Borage officinalis flowers had weak effects against liver, prostate, and colon cancer cells in humans.
• Borage has important fatty acids like omega-3 and omega-6. They might help prevent cancer, but their direct effects against cancer aren’t very clear yet.
• The extracts also protected skin cells. This can help with overall health and might lower cancer risk.

9. Pain relief and improved joint function

Borage plant’s high content of gamma-linolenic acid (GLA), an omega-6 fatty acid with potent anti-inflammatory properties, is believed to be the primary mechanism behind these benefits. Borage oil supplementation can help reduce joint tenderness, swelling, and morning stiffness in RA patients. For instance, a 24-week randomized, double-blind, placebo-controlled trial found that borage seed oil (containing 1.4 g of GLA daily) led to clinically important reductions in RA symptoms compared to a placebo.  The anti-inflammatory effects of borage oil are thought to work by modulating the production of inflammatory mediators and potentially by increasing the production of anti-inflammatory prostaglandins. 

What Research Says?

• Borage seed oil, full of GLA, can fight inflammation well. GLA turns into DGLA in the body. This helps make compounds that stop inflammation and blocks other compounds that cause it.

10. Maintain respiratory health

Borage extract significantly improved clinical findings in patients with moderate persistent asthma, including reduced cough, dyspnea, wheezing, and nocturnal symptoms. The study also reported a decrease in asthma flare-ups and emergency department visits among participants taking borage extract. Additionally, borage oil’s high content of gamma-linolenic acid (GLA) contributes to its anti-inflammatory properties, which may help reduce inflammation in the airways. Borage oil supplementation, especially when combined with other omega-3 fatty acids, can improve lung function in patients with acute respiratory distress syndrome (ARDS) and other respiratory infections. 

What Research Says?

• Borage is known for helping with breathing problems. It’s used to treat asthma and bronchitis. It has anti-inflammatory, antispasmodic, and immune-boosting properties. These may help it work well for respiratory issues.

11. Good for Mental Health and Cognitive Function

Borage is beneficial for mental health and cognitive function due to its rich content of gamma-linolenic acid (GLA) and other bioactive compounds with neuroprotective properties. Borage extract can significantly reduce symptoms of depression, anxiety, and obsessive-compulsive disorder (OCD) in clinical studies, likely due to its anti-inflammatory and antioxidant effects. Additionally, borage has been found to protect against amyloid β-peptide-induced oxidative stress and memory impairment, which are key factors in neurodegenerative diseases like Alzheimer’s. The neuroprotective effects of borage are attributed to its ability to scavenge free radicals and enhance antioxidant defenses in the brain, thereby improving cognitive function and potentially delaying the progression of age-related cognitive decline. 

What Research Says?

• Borage extract fixed the damage to memory-strengthening signals in the brain’s hippocampus caused by Aβ. This shows it can help repair the brain’s ability to change and learn.
• Borage extract has been shown to attenuate memory impairment induced by amyloid β (Aβ) in rats, improving performance in tasks like passive avoidance and the Morris water maze.
• Borage flower extract demonstrated significant antioxidant activity in various assays, including DPPH, FRAP, and ORAC, which are indicative of its potential to combat oxidative stress.

How to Use Borage

Borage can be used in several ways to harness its beneficial properties. The fresh leaves can be added to salads, soups, or cooked as a vegetable, imparting a mild cucumber-like flavor. Borage flowers make beautiful edible garnishes for desserts and drinks, and can be candied or frozen in ice cubes. For medicinal purposes, borage seed oil is commonly taken as a supplement in capsule form. Topically, borage oil can be applied directly to the skin or added to lotions and creams to help with skin conditions. Borage tea can be made by steeping the dried leaves or flowers in hot water. When using borage medicinally, it’s important to consult with a healthcare professional and use products that are certified free of pyrrolizidine alkaloids to ensure safety.

Forms available: oil, supplements, fresh leaves

Borage is available in several forms to suit different uses and preferences. Borage seed oil is one of the most common forms, typically sold in capsules or liquid form for internal use or topical application. Supplements containing borage extract or concentrated compounds from borage are also widely available in capsule or tablet form. Fresh borage leaves and flowers can be found at some specialty grocery stores or farmers markets, or grown at home for culinary use. Dried borage leaves are sometimes sold for making herbal tea. Some skincare products incorporate borage oil as an ingredient. When choosing a form of borage, it’s important to consider the intended use and to select products from reputable sources that ensure quality and safety, particularly for internal use.

Recommended dosages

Recommended dosages for borage vary depending on the form and intended use. For borage seed oil supplements, a typical dose ranges from 1 to 3 grams daily, providing about 240 to 720 mg of gamma-linolenic acid (GLA). Some studies have used higher doses of up to 3,000 mg daily for specific conditions. For topical use, borage oil can be applied directly to the skin or mixed with other carrier oils. When using fresh borage leaves in cooking, there’s no strict dosage, but moderation is advised due to the presence of pyrrolizidine alkaloids. For borage tea, a common recommendation is to steep 2 grams of dried herb in one cup of boiling water. It’s crucial to note that these are general guidelines, and individual dosages should be determined in consultation with a healthcare provider, especially for therapeutic use or in cases of pre-existing health conditions.

Precautions and Considerations

When using borage, several precautions should be taken into account. It’s crucial to select borage supplements that are certified free of pyrrolizidine alkaloids (PAs), as these compounds can be toxic to the liver. Individuals with liver problems should avoid borage altogether due to this potential risk. Pregnant and breastfeeding women are also advised against using borage due to safety concerns. It’s important to note that borage supplements are not regulated by the FDA, so purchasing products that have been third-party tested for quality is recommended. Additionally, those with epilepsy should exercise caution, as there have been reports of borage oil potentially lowering the seizure threshold.

Who should avoid borage

Several groups of people should avoid using borage due to potential risks and safety concerns. Individuals with liver disease or any liver problems should not use borage, as it contains compounds that can be toxic to the liver. Pregnant and breastfeeding women are strongly advised to avoid borage, as its safety for these groups has not been established. People with epilepsy or a history of seizures should also be cautious, as there have been reports of borage oil potentially triggering seizures. Those with schizophrenia are advised against using borage as well. Additionally, individuals with bleeding disorders or those taking blood-thinning medications should consult their healthcare provider before using borage, as it may increase the risk of bleeding.

Possible interactions with medications

Borage can potentially interact with several types of medications, necessitating caution and consultation with a healthcare provider before use. It may interact with medications that increase the breakdown of other drugs in the liver (Cytochrome P450 3A4 inducers), potentially enhancing the toxic effects of chemicals in borage seed oil. Borage can also interact with anticoagulant and antiplatelet drugs, increasing the risk of bruising and bleeding. Caution is advised when combining borage with phenothiazines, as it might increase the risk of seizures in some individuals. Additionally, borage should be used carefully with any medications that could affect the liver, such as anabolic steroids, phenothiazines, or ketoconazole. It’s also important to be cautious when using borage alongside tricyclic antidepressants due to potential effects on seizure threshold.

Safety guidelines

To ensure safe use of borage, several guidelines should be followed. First and foremost, it’s essential to purchase borage products from reputable sources that provide third-party testing for quality and safety, particularly to ensure they are free of pyrrolizidine alkaloids (PAs). When using borage oil topically, it should be diluted before application to the skin. For internal use, it’s important to adhere to recommended dosages, which typically range from 1 to 3 grams daily for borage seed oil supplements. Those considering borage for medicinal purposes should consult with a healthcare professional before use, especially if they have any underlying health conditions or are taking other medications. It’s also advisable to start with lower doses and gradually increase if needed, while monitoring for any adverse effects. If any unusual symptoms occur, discontinue use and seek medical advice immediately.

Conclusion

In conclusion, borage emerges as a versatile and potent herb with numerous scientifically-backed health benefits. Its high content of gamma-linolenic acid (GLA) and other bioactive compounds contributes to its anti-inflammatory, antioxidant, and neuroprotective properties. Research supports borage’s potential in improving cardiovascular health, aiding neurodegenerative conditions, boosting immunity, treating skin disorders, and providing pain relief for joint issues. While borage shows promise in various areas of health, including respiratory health, mental well-being, and metabolic regulation, it’s crucial to use it responsibly. Consumers should be aware of potential interactions with medications and adhere to safety guidelines, particularly regarding the selection of PA-free products. As with any supplement, it’s advisable to consult with a healthcare professional before incorporating borage into one’s health regimen, especially for those with pre-existing conditions or those taking other medications.

ADDITIONAL RESOURCES

Here are some US organizations involved in research on herbs and spices:

1. Food and Agriculture Organization of the United Nations (FAO)

FAO conducts extensive research on various crops, including herbs and spices. Their work includes post-harvest technologies, nutritional studies, and promoting sustainable agricultural practices.

2. American Botanical Council (ABC)

ABC is a leading nonprofit organization providing education and research on the benefits of herbs and medicinal plants. They publish “HerbalGram,” a peer-reviewed journal covering various aspects of herbal medicine.

3. National Center for Complementary and Integrative Health (NCCIH)

NCCIH, a part of the National Institutes of Health (NIH), supports research on the diverse medical and health properties of herbs and botanicals. They provide evidence-based information and fund clinical trials.

4. American Herbal Products Association (AHPA)

AHPA is the national trade association and voice of the herbal products industry, supporting research and promoting responsible commerce in herbal supplements and botanical medicines.

Recommendations for books on Borage

Here are some recommended books on research related to Borage, along with their links:

1. “Borage Oil: A Medical Dictionary, Bibliography, And Annotated Research Guide To Internet References” by Icon Health Publications

This book provides a comprehensive medical dictionary, bibliography, and annotated research guide on Borage oil.

2. “Borage Extracts as Biostimulants of Plant Growth and Development“

This book discusses the use of Borage extracts in promoting plant growth and development, with an emphasis on scientific research.

3. “Borage: A Source of Gamma Linolenic Acid“

Part of a larger work on herbs, spices, and medicinal plants, this book focuses on Borage as a significant source of Gamma Linolenic Acid.

FAQS

1. What are the main bioactive compounds in borage that contribute to its health benefits?
   Borage contains gamma-linolenic acid (GLA), an omega-6 fatty acid, as well as antioxidants like phenolic compounds that are responsible for many of its health effects.
2. How does borage oil help with skin conditions like eczema?
   The high GLA content in borage oil helps reduce inflammation and improve skin barrier function, potentially alleviating symptoms of eczema and other inflammatory skin conditions.
3. Can borage supplementation benefit people with rheumatoid arthritis?
   Some studies suggest that borage oil supplementation may help reduce joint pain and inflammation in rheumatoid arthritis patients due to its anti-inflammatory properties.
4. Does borage have any effects on cardiovascular health?
   Borage oil may help improve arterial baroreflex control of vascular resistance, which could be beneficial for blood pressure regulation and overall cardiovascular health.
5. Are there any cognitive benefits associated with borage consumption?
   Traditional use suggests borage may have mood-enhancing and cognitive benefits, but more research is needed to confirm these effects scientifically.
6. How does borage impact the immune system?
   Studies indicate that borage oil may modulate immune function, potentially affecting T-lymphocyte proliferation and natural killer cell activity.
7. Can borage help with respiratory conditions like asthma?
   Some research suggests that borage extract may help alleviate asthma symptoms by reducing inflammation in the airways, though more studies are needed.
8. Does borage have any benefits for bone health?
   A pilot study found that a combination of fish oil and borage seed oil improved bone density in elderly osteoporotic women, but further research is required to confirm this effect.
9. Are there any potential benefits of borage for diabetic patients?
   While some sources suggest borage may help with diabetic nerve pain, there is limited scientific evidence to support this claim, and more research is needed.
10. How does borage contribute to overall antioxidant status in the body?
    Borage contains phenolic compounds that act as antioxidants, potentially helping to reduce oxidative stress and protect cells from damage.

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