Borage

Heart and circulation The most consistent human evidence involves borage seed oil, not the herb itself. In one trial of overweight young adults with a family history of obesity, six weeks of borage oil providing 880 mg GLA daily lowered plasma triglycerides (a type of blood fat linked to cardiovascular risk) and raised HDL ("good") cholesterol, without changing body weight or fasting glucose. A separate study in adults with early-stage type 2 diabetes or metabolic syndrome (a cluster of risk factors including high blood pressure and abnormal cholesterol) found that eight weeks of a combined borage and echium oil supplement improved total and LDL cholesterol and some metabolic markers, though the exact contribution of borage versus other oils in the blend was unclear. These are modest effects in small, short studies. No trials have looked at whether borage changes hard outcomes like heart attacks or strokes, and there is no evidence that culinary amounts of borage leaf or flower affect cardiovascular risk in any measurable way. Digestive health and microbiome Borage has been used as a traditional digestive aid — described in Mediterranean ethnobotanical literature as mildly laxative, emollient (soothing), and diuretic (promoting fluid excretion). The mucilage in the leaves may contribute to this reputation. An in-vivo study of traditionally consumed Mediterranean wild plants, including borage, found no toxicity signals and suggested antigenotoxic (DNA-protecting) properties, consistent with its long culinary history. However, no controlled human trials have tested borage for constipation, dyspepsia (indigestion), or irritable bowel syndrome. Digestive benefits remain in the territory of traditional use and early-stage science. Blood sugar and metabolism Borage seed oil studies show some improvements in lipid profiles among people with metabolic syndrome, but not in fasting blood glucose or HbA1c (a measure of longer-term blood sugar control). In the young-adult overweight trial, six weeks of GLA had no effect on glucose at all. Traditional claims about borage being "anti-obesity" are not yet backed by robust human data. Inflammation and recovery This is where borage seed oil has the strongest (though still modest) evidence base. Several randomized trials of borage oil providing roughly 1–3 g GLA per day in people with rheumatoid arthritis (an autoimmune inflammatory joint disease) reported reductions in joint tenderness, swelling, and pain, and sometimes a reduced need for NSAIDs (nonsteroidal anti-inflammatory drugs like ibuprofen). Memorial Sloan Kettering Cancer Center, which reviews integrative medicine evidence for oncology patients, summarizes the data as showing moderate support for symptom relief in rheumatoid arthritis. Worth noting: two clinical trials of borage oil for atopic dermatitis (eczema) found no benefit for skin inflammation, despite widespread marketing of borage oil for this purpose. Skin health Borage seed oil is frequently promoted for dry skin and eczema. The theoretical rationale is that GLA supports the skin's moisture barrier. However, controlled human trials for atopic dermatitis have not shown a meaningful benefit. Topical borage oil avoids the internal PA exposure issue when using purified seed oil, but evidence for skin improvement remains limited.

The answer depends entirely on what you're trying to do: For culinary enjoyment: Fresh leaves and flowers are the forms to reach for. A small handful of young leaves adds cucumber freshness to salads, cold soups, and grain bowls. The flowers make striking garnishes on desserts, cocktails, and appetizer plates. Use occasionally — a few times a week at most — rather than as a daily staple, given the PA content in leaves. For joint inflammation support (under medical supervision): Borage seed oil standardized for GLA content, certified as PA-free or PA-reduced, is the form used in clinical trials. Doses of approximately 1–3 g GLA per day for 6–24 weeks have been studied; this is not something to self-prescribe, and you should confirm any oil you buy has been tested for PAs. Borage tea from dried leaves: Major safety references advise against this. The internal medicinal use of borage leaf infusion carries the most direct PA exposure risk and has no demonstrated clinical benefit that would justify it. Topical oil: PA-free borage seed oil applied to skin is an option for dryness or irritation, though clinical evidence for eczema is limited.

There is no official recommended daily intake for borage herb because it is used as a garnish rather than a dietary staple. For leaves and flowers (culinary): A sensible culinary amount is a small handful of young leaves (roughly 5–15 g) or a few flowers, used occasionally — a few times per week at most, not every day. Major references, including the German Federal Ministry of Health guidance on pyrrolizidine alkaloids, recommend keeping total unsaturated PA intake to approximately 1–10 µg per day from all sources. This translates to very modest, infrequent portions of borage herb. Boiling leaves and discarding the cooking water may reduce some alkaloid content, though this has not been formally quantified in clinical terms. For borage seed oil (supplemental, PA-free products): Clinical trials have used approximately 1–3 g GLA per day, delivered as 1–6 g of borage oil depending on GLA concentration, for 6–24 weeks. Always use under medical supervision; this is not a dose to self-titrate. Start at the lower end and monitor for any liver, GI, or bleeding-related symptoms. The bottom line on amount: Less is more with the herb itself. Enjoy it as a culinary accent, not a supplement.

Borage leaves and flowers have a unique flavor profile that closely mimics the freshness of cucumber. This makes the herb a popular addition to summer drinks, salads, and pasta dishes where a crisp, cooling taste is desired.

Borage seed oil contains gamma-linolenic acid (GLA), which may help reduce symptoms of rheumatoid arthritis and improve blood lipid profiles. These anti-inflammatory benefits are most effective when using PA-free, standardized oils under medical supervision.

Borage flowers are edible and often used as a garnish in salads, sparkling water, or frozen into ice cubes for a dramatic presentation. Because they wilt within 20–30 minutes, it is best to add these star-shaped blue blooms to food and drinks just before serving.

Pregnant and breastfeeding individuals, children, and people with liver disease or seizure disorders should avoid using borage. Additionally, those taking blood thinners like warfarin or hepatotoxic medications should consult a doctor due to potential drug interactions and liver risks.

Borage leaves contain pyrrolizidine alkaloids (PAs), which are naturally occurring compounds that can be toxic to the liver and potentially carcinogenic. Because these toxins accumulate with repeated exposure, daily consumption of the leaves or use in medicinal teas is not recommended.

You can use young borage leaves as a substitute for spinach in cooked dishes like ricotta-stuffed pasta or stir them into grain salads. Applying heat to the leaves helps to mellow their mild natural prickliness and softens the texture for easier eating.

In the United States, borage thrives in USDA Hardiness Zones 3 through 10, typically blooming from late spring through the first frost of autumn. Because it self-seeds so aggressively, many American gardeners consider it a "permanent" addition to the landscape once planted.

Borage is rarely found in major US supermarkets like Kroger or Safeway; it is most commonly sourced at local farmers markets or specialty nurseries during the summer months. You are more likely to find the plant sold as a "pollinator friendly" herb at garden centers than as a packaged culinary green.

The FDA does not approve herbal supplements like borage oil for the treatment of diseases, so you should look for "PA-free" (pyrrolizidine alkaloid-free) certification on labels to ensure safety. When buying seeds or plants, look for the USDA Organic seal to ensure the leaves and flowers are free from synthetic pesticides.

In the US, borage is famously known as the "Bee Bread" or "Starflower" plant due to its ability to attract honeybees and its distinct five-pointed blue petals. It is a staple in American pollinator gardens and is frequently recommended by agricultural extension offices for organic pest management.