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Evening Primrose Oil for Menopause Symptoms: Benefits, Dosage, and Safety

Written by healthwords.ai's team of doctors and pharmacists based in UK | Updated: 01 Dec 2025 | 3 min read

Evening primrose oil is a natural supplement made from the seeds of the evening primrose plant. It contains a special fat called gamma-linolenic acid (GLA), which may help balance hormones and reduce some menopause symptoms. Many women use it to try to feel better during menopause, hoping it will help with hot flashes, mood swings, or night sweats.

How Evening Primrose Oil Works

GLA in evening primrose oil turns into substances called prostaglandins in the body. These can:

  • Reduce inflammation and physical discomfort.
  • Support hormone balance during menopause.
  • Helps mood regulation, promoting calm and balance.

Effects vary from person to person, and further research is needed to confirm its effectiveness.

Possible Benefits

Evening primrose oil may help with:

  • Hot flashes and night sweats: Some women notice fewer or milder episodes.
  • Mood swings: GLA may support emotional balance, though results differ.
  • Breast tenderness: Traditionally used to ease breast pain, it may help during menopause.

Consistent use over several weeks or months is typically required to observe effects.

How to Take Evening Primrose Oil Safely

  • Dosage: Start with 500 mg per day. Some take up to 1,000 mg if tolerated.
  • Timing: Take with meals to improve absorption and avoid stomach upset. Evening meals may also aid relaxation.
  • Form and Quality: Available in capsule or oil form. Choose reputable brands with GLA content on the label.
  • Medical Considerations: If you are taking blood thinners or hormone treatments, consult your doctor first.

Track your symptoms to see if the supplement is helping.

Side Effects and Warnings

Evening primrose oil is usually safe, but possible side effects include:

  • Mild nausea, stomach upset, headaches, or soft stools.
  • Rare allergic reactions may include rash, itching, or swelling. Stop use and see a doctor if these occur.
  • People with epilepsy or a seizure history should consult a doctor first, as it may increase seizure risk.

Since supplements are not regulated as strictly as medicines, it's essential to choose high-quality products.

Research Insights

  • Hot flushes: Some studies have shown a reduction in frequency and intensity, but results vary.
  • Mood support: GLA may help, although its effectiveness for menopause-related mood changes has not been proven.
  • Overall support: Traditionally used for hormone fluctuations; may help when combined with diet and lifestyle changes.

Lifestyle Tips to Support Menopause

  • Eat a balanced diet with lots of fruits, vegetables, whole grains, and healthy fats.
  • Exercise regularly—walking, yoga, and swimming are good choices. Strength training helps keep bones and muscles strong.
  • Drink plenty of water to help with dryness and bloating.
  • Try to keep a regular sleep schedule and make bedtime relaxing.
  • Use stress-reducing activities like deep breathing, meditation, or mindfulness.

When to See a Doctor

Consult a doctor if:

  • Symptoms are persistent or worsening.
  • You experience unusual side effects (severe headaches, skin rash).
  • You have pre-existing conditions or take other medicines.
  • Menopause symptoms affect mental health; counseling may help.

Conclusion

Evening primrose oil may help some women with hot flashes, night sweats, and mood swings during menopause. Its effects vary, so consistent use along with a healthy lifestyle is recommended. Always talk to your doctor before starting supplements and monitor your symptoms for safe and effective menopause management.