Does evening primrose oil help with bloating during perimenopause?

Evening primrose oil may offer modest relief from perimenopause-related bloating, but the direct evidence is limited. The more plausible case comes from its anti-inflammatory mechanism rather than from studies targeting bloating specifically. If you are dealing with persistent, uncomfortable bloating during perimenopause, it helps to understand both what the science supports and where the gaps are.

Bloating during perimenopause is driven largely by fluctuating estrogen and progesterone levels. Estrogen affects gut motility, fluid balance, and the way the intestinal lining responds to bacteria and food. As estrogen levels become unpredictable, many women notice more abdominal distension, gas, and that uncomfortable full feeling even when they have not eaten a large meal. Progesterone has a relaxing effect on smooth muscle, including the intestinal walls, which can slow digestion and contribute to gas buildup when levels shift erratically. The combination creates a gut environment that is more sensitive and reactive than it used to be.

Evening primrose oil contains gamma-linolenic acid, or GLA, an omega-6 fatty acid. In the body, GLA converts to dihomo-gamma-linolenic acid (DGLA) and then to prostaglandin E1, which has anti-inflammatory properties. This pathway competes with the pro-inflammatory arachidonic acid pathway. The idea is that by reducing prostaglandin-driven inflammation in the gut, EPO may ease some of the swelling and discomfort associated with bloating. Some practitioners also suggest GLA may help with premenstrual fluid retention, which involves a related but distinct mechanism of reducing fluid pooling in abdominal tissues.

That said, there are no robust clinical trials specifically studying evening primrose oil for perimenopausal bloating. The evidence here is largely theoretical and based on anecdotal reports. Studies on EPO for gut symptoms have been small and inconsistent. This is a case where the biological rationale is plausible but you should not expect guaranteed results or dramatic changes.

In the research that does exist on EPO for perimenopausal symptoms more broadly, studies have used doses ranging from 3,000 to 4,000 mg per day, typically divided across two or three meals. Taking EPO with food helps reduce the most common side effect, which is mild nausea or loose stools. The GLA content in a standard 1,000 mg capsule is typically around 80 to 120 mg, so check the label when comparing products rather than going by total EPO weight alone. Talk to your healthcare provider about the right dose for your situation.

If you are already taking omega-3 supplements, combining them with EPO is generally considered safe and may provide complementary anti-inflammatory effects across different pathways. However, evening primrose oil may interact with blood thinners and anticoagulants. It may also lower the seizure threshold, so discuss with your provider if you take any seizure medications. If you take blood thinners, antidepressants, or any prescription medications, check with your provider before adding this supplement.

If you have or have had a hormone-sensitive condition such as breast cancer, endometriosis, or uterine fibroids, discuss evening primrose oil with your healthcare provider before using it.

Expect to give EPO at least four to eight weeks before making a judgment. Gut-related symptoms can be slow to respond to dietary or supplement changes, and shorter trials often produce misleading results. Some women notice improvements in bloating patterns within six weeks; others see little change. If you have not noticed any improvement after eight weeks at a consistent dose, EPO may simply not be the right fit for your biology and it is reasonable to try a different approach.

Lifestyle changes that have stronger evidence for bloating include reducing high-FODMAP foods, eating more slowly, limiting carbonated drinks, and managing stress through regular movement, since the gut-brain axis is highly responsive to cortisol. These approaches work alongside rather than instead of supplement trials.

Bloating that is severe, accompanied by significant abdominal pain, blood in the stool, unintentional weight loss, or a change in bowel habits lasting more than a few weeks warrants a visit to your doctor. These symptoms can signal conditions unrelated to perimenopause, including gastrointestinal disorders such as irritable bowel syndrome or inflammatory bowel disease, that need proper evaluation and treatment. Perimenopause does affect digestion, but not every gut symptom during this period is hormonal in origin.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log bloating daily so you can spot whether patterns shift over time, which makes it easier to assess whether any supplement or lifestyle change is actually making a difference.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.