← All supplements
Limited evidenceHeart & metabolic

Echium Oil

Oil from Echium plantagineum seeds, rich in stearidonic acid, a plant fatty acid that bypasses the rate-limiting step in EPA synthesis. It does raise blood EPA more efficiently than flax oil, but no trial shows this translates into a health benefit.

Where to buy

View on iHerb

Ships to 180+ countries · welcome discount for new customers

Referral link — this site may earn a commission on purchases.

What the science says

  • Raising blood EPA Moderate evidence

    A randomized human trial found echium oil increased EPA and DPA in blood fractions more efficiently than linseed oil. The rise is still well below what a comparable dose of fish oil achieves, and DHA does not increase.

  • Metabolic and inflammatory markers Limited evidence

    A randomized trial of polyunsaturated fatty acid supplements including echium oil in a metabolic syndrome and diabetes population found little effect on disease biomarkers. Surrogate improvements did not follow the fatty acid changes.

Dosage & safety

Studied doseHuman studies used roughly 15–20 g per day of echium oil, supplying around 2–3 g of stearidonic acid. Capsule doses on labels are typically 1000 mg once or twice daily, far below the studied amount.
SafetyGenerally well tolerated; digestive upset and burping are the usual complaints. Echium is a borage-family plant, so pyrrolizidine alkaloid contamination is a genuine concern; choose products certified alkaloid-free, and avoid in pregnancy, breastfeeding and liver disease. It provides no DHA.

How to take it

TimingTiming does not matter.
With food?With a meal containing fat, which improves absorption and reduces burping.
Worth knowingEchium is a borage relative, so buy only products certified free of pyrrolizidine alkaloids, and note that a 1000 mg capsule is a fraction of the 15–20 g used in studies.

Frequently asked questions

Does echium oil raise EPA levels?

Echium oil has moderate evidence for raising blood EPA more efficiently than linseed oil, thanks to its stearidonic acid. The rise is still well below what fish oil achieves, and echium oil does not raise DHA.

Does echium oil have health benefits?

No trial shows that the EPA rise from echium oil translates into a health benefit, so the evidence is limited. A randomized trial in a metabolic syndrome and diabetes population found little effect on disease biomarkers.

How much echium oil should I take?

Human studies used roughly 15–20 g per day of echium oil, supplying around 2–3 g of stearidonic acid. Labels typically suggest 1000 mg once or twice daily, far below the studied amount.

Is echium oil safe?

Echium oil is generally well tolerated, with digestive upset and burping as the usual complaints, but as a borage-family plant it can be contaminated with pyrrolizidine alkaloids. Choose echium oil certified alkaloid-free, and avoid it in pregnancy, breastfeeding and liver disease.

Scientific references

Related in Heart & metabolic