This health supplement is also known to help people reduce body fat. It’s a common ingredient in supplements marketed for this purpose, and with claims that it can reduce fat, build muscle, and increase energy and endurance, CLA is popular among some athletes. The Health Benefits of Conjugated Linoleic Acid (CLA), Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Mary Shomon is a writer and hormonal health and thyroid advocate. Conjugated linoleic acids (CLA) are a family of at least 28 isomers of linoleic acid found mostly in the meat and dairy products derived from ruminants.Their two double bonds are conjugated (i.e., separated by a single bond). Pueraria Mirifica: Uses for Women's Health, Understanding the Benefits of Cissus Quadrangularis, CLA supplements by far is as a weight-loss aid, A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism, Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population, Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans, Pros and cons of CLA consumption: an insight from clinical evidences, The effects of supplementation with conjugated linoleic acid on anthropometric indices and body composition in overweight and obese subjects: A systematic review and meta-analysis, Effects of cis-9,trans-11 conjugated linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and proinflammatory markers in obese men, Effect of conjugated linoleic acid on testosterone levels in vitro and in vivo after an acute bout of resistance exercise, Effects of 6 weeks of aerobic exercise combined with conjugated linoleic acid on the physical working capacity at fatigue threshold, Conjugated Linoleic Acid Supplementation has no Impact on Aerobic Capacity of Healthy Young Men, Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers, Creatine supplementation with specific view to exercise/sports performance: an update, Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. Stop using it at least 2 weeks before a scheduled surgery. Conjugated linoleic acid is LIKELY SAFE when taken by mouth in amounts found in foods and is POSSIBLY SAFE when taken by mouth in medicinal amounts (larger amounts than those found in food). " And the most recent analysis, a review article from 2019 that looked at 13 studies on overweight and obese people, determined that the efficacy of CLA supplementation on body weight and body fat is "not clinically considerable. Doses typically range from 3 to 6 grams per day.. 2007;137(5):1188-93. doi:10.1093/jn/137.5.1188, Memorial Sloan Kettering Cancer Center. Would you like to write for us? It might cause side effects such as stomach upset, diarrhea, nausea, and fatigue. Another potential serious side effect of conjugated linoleic acid (CLA) is the fatty liver. Primary information, health benefits, side effects, usage, and other important details. Dairy foods and meat contain conjugated linoleic acid (CLA) 1 2 3. 2019;:1-14. doi:10.1080/10408398.2018.1466107, Risérus U, Vessby B, Arnlöv J, Basu S. Effects of cis-9,trans-11 conjugated linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and proinflammatory markers in obese men. Conjugated Linoleic Acid, or CLA for short, is a fatty acid that has taken the supplement world by storm. CLA is also in sunflower and safflower oil.. Updated May 2014. The presence of right amounts of CLA in the body, avoids storage of excess fats and thus helps in its reduction. , Taken as a whole, there's little convincing evidence that CLA improves athletic performance in any significant way. Intestinal irritation may occur after you take a dose of CLA. This insulin resistance can raise the level of blood sugar, causing hyperglycemia. Conjugated linoleic acid (CLA) is consumed widely as a supplement. Since various formulations contain different amounts of CLA, it's wise to take a pure CLA supplement or make sure you're getting the right levels from combination supplements. Conjugated linoleic acid or CLA is a natural supplement that has revolutionized the health and fitness industry. But opting out of some of these cookies may have an effect on your browsing experience. 2004;80(2):279-83. doi:10.1093/ajcn/80.2.279, Macaluso F, Morici G, Catanese P, et al. J Nutr. What is conjugated linoleic acid? Depending on the position and geometry (cis or trans) of the double bonds, several isomers of CLA are being distinguished.Most of the published data concern one of the two major forms, cis-9, trans-11-CLA (c9, t11-CLA) or trans-10, cis-12-CLA (t10, c12-CLA). Nutr Metab (Lond). Although this supplement can reduce body fat, it does not have much effect on the overall body weight. Some conjugated linoleic acid side effects are potentially serious and should be reported to your healthcare provider. It is also known to increase the level of the inflammatory protein, called C-reactive protein, which can cause several health problems. Maintaining a healthy balance of omega-6 and omega-3 fatty acids is a key part of overall health. To find more effectiveness of the fatty acid, the user should have at least 3,400 milligrams a day. 2015;50(8):805-9. doi:10.1007/s11745-015-4031-y. Such reactions include but are not limited to: High blood sugar (hyperglycemia), as some forms of CLA may make your body more resistant to insulin Copyright © Nutrineat & Buzzle.com, Inc. iii. ” Am J Clin Nutr. These cookies will be stored in your browser only with your consent. ", Besides these disappointing results, other research in 2004 shows CLA may actually be harmful in some people. Conjugated linoleic acid CLA supplementation induces a profound reduction of leptin, adiponectin and then Some people may experience mild to moderate side effects, including stomach upset, diarrhea, and nausea.15 Conjugated linoleic acid may also slow blood clotting. “ Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. A grouping of symptoms that increase the risk of diabetes, heart disease, and stroke (metabolic syndrome). We therefore studied the effect of a high daily intake of CLA on liver and kidney function in healthy subjects. Can Taking a D-Ribose Supplement Rev Up Your Energy? Twenty subjects received 14.6 g cis-9,tr … Crit Rev Food Sci Nutr. Effect of conjugated linoleic acid on testosterone levels in vitro and in vivo after an acute bout of resistance exercise. Unlike linoleic acid, which is found in various vegetable oils, CLA is primarily found in meat and dairy products. That isomer is the type found in meat (grass-fed animals may have higher levels) and dairy products. Conjugated linoleic acid may be able to reduce body fat and prevent cancer by affecting certain body cells. The word conjugated is the arrangement of double bonds in the fatty acid molecules. For instance, in one study published in 2007, people who had more of the cis-9, trans-11 CLA isomer in their fat had a lower risk of diabetes. Some of the short term side effects that have been linked to conjugated linoleic acid supplementation include: Tummy upsets Constipation Fatigue Headache Backache Indigestion You also have the option to opt-out of these cookies. But many of these early studies were done on animals, and when the same experiments were tried on people, the results weren't anywhere near as favorable. Taking a CLA supplement along with an anticoagulant ("blood thinners") or nonsteroidal anti-inflammatory drug (NSAID) can further enhance this effecting, leading to easy bruising and bleeding., CLA supplements are typically produced as a gel cap and filled with either sunflower or safflower oil. These were some of the common negative effects. According to Tonalin CLA , the leading manufacturer of CLA, this dietary supplement "changes body composition by reducing body fat and increasing or preserving lean muscle mass—giving you a leaner, healthier appearance". While it's true that CLA has this effect in laboratory tests on cells, the level of stimulation doesn't appear to translate to increased energy expenditure (the total number of calories you burn each day) or muscle development., A 2014 study from the University of Nebraska reported that athletes provided a daily, 800-milligram dose of CLA for six weeks showed no improvement in endurance (as measured by the VO2 max, a measure of how much oxygen is used during exercise) compared to athletes given a placebo. Likewise, a 2015 study on 80 non-trained healthy young men who took CLA for eight weeks saw no effect on VO2 max, no change in time to exhaustion, weight, BMI, or waist circumference compared to those who took a placebo., CLA has also gained attention among resistance-trained athletes as a way to preserve muscles by reducing catabolism (the breakdown of muscle for fuel), as well as to reduce body fat and improve muscle mass during training. As CLA is naturally occurring, it comes as no surprise that side effects are infrequent and usually mild. t10,c12-CLA-induced hyperinsulinemia may trigger liver steatosis (fatty liver), by inducing both fatty acid uptake and lipogenesis. HDL is what's referred to as “good” cholesterol, so a decrease in HDL is not a good thing. CLA is linoleic acid, a type of omega-6 fatty acid that occurs naturally in the body and in certain foods, mostly in meat and dairy products as per a study conducted by Banni S., Ph.D., Department of Experimental Biology, Experimental Pathology Section, University of Cagliari, Italy. The Ketogenic Diet Is The Fat Burning Diet, Boost Your Immune System With the Right Diet. Due to the disappointing results on CLA supplementation and weight loss, as well as the potential adverse side effects, some researchers have suggested that eating foods that naturally contain CLA might be an alternative to losing weight and deriving other health benefits. Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. There are two major forms (isomers) of CLA, cis-9, trans-11 and trans-10, cis-12, and various physiological effects are believed to come from each type. “ The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. Nutrition. CLA supplements may cause upset stomach, nausea, diarrhea, and fatigue. By using Verywell Health, you accept our, Lana Butner, ND, LAc, is a board-certified naturopathic doctor and licensed acupuncturist in private practice in New York City, Health Benefits of Chromium Polynicotinate, The Health Benefits of Collagen Supplements, The Many Health Benefits of Caprylic Acid, 4 Benefits of the Medicinal Mushroom Cordyceps, Flaxseed Oil: Benefits, Side Effects, Dosage, and Interactions, Guggul Extract and Its Possible Health Benefits, PCOS and Berberine: What Women Should Know. Published 2015 Sep 17. doi:10.1186/s12970-015-0097-4, Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. There are several side effects associated with conjugated linoleic acid. Thank you, {{form.email}}, for signing up. Researchers aren't even sure how CLA would work to boost weight loss, though it's theorized to suppress appetite as well as to block fat cells from increasing in size by affecting enzymes that contribute to fat storage., In studies that demonstrated weight reduction with CLA in humans, the amount of weight loss was usually fairly modest. In addition, the possible side effects of conjugated linoleic acid include: diarrhea, stomach pain, nausea and flatulence. CLA is found naturally occurring in beef and dairy, and is slowly becoming one of the most popular weight loss supplements in the world [1]. Is it safe? These may indicate that you should stop taking the supplement. A slight rearrangement of the molecular structure of linoleic acid alters its chemical functions and results in cojugated linoleic acid (CLA). J Strength Cond Res. Studies show that this supplement can hinder the growth of cancerous tumors in the skin, mammary, and colon tissues. Good cholesterol is necessary for keeping the LDL or ‘bad’ cholesterol in control. It is mandatory to procure user consent prior to running these cookies on your website. Does it have any side effects? Risk of diabetes Some forms of CLAs make the body resistant to insulin. In this article, we look at … Conjugated Linoleic Acid (CLA) – Extensive studies have shown that this naturally occurring fatty acid helped a group of women lose 9% body fat within 12 months, the interesting thing about this study was that the group of subjects didn’t even do any exercise for this figure to be reached. These cookies do not store any personal information. 2015;12:4. doi:10.1186/1743-7075-12-4, Namazi N, Irandoost P, Larijani B, Azadbakht L. The effects of supplementation with conjugated linoleic acid on anthropometric indices and body composition in overweight and obese subjects: A systematic review and meta-analysis. Conjugated linoleic acid … Cows and other cud-chewing animals such as sheep, goats, and deer have a special bacteria in their stomachs that convert linoleic acid (a type of fatty acid) into CLA. CLA contains a mixture of different chemical forms -- or isomers -- of linoleic acid, a type of fat your body needs to function properly. 2014;28(8):2127-35. doi:10.1519/JSC.0000000000000513, Tajmanesh M, Aryaeian N, Hosseini M, Mazaheri R, Kordi R. Conjugated Linoleic Acid Supplementation has no Impact on Aerobic Capacity of Healthy Young Men. Scientists have shown that 3,000 milligrams, or three grams, is the minimum recommendation for fat reduction. For example, in obese men with metabolic syndrome or at high risk for heart disease, CLA supplementation caused insulin resistance, a silent blood sugar problem that increases the risk for prediabetes, type 2 diabetes, and a host of other serious health problems, including heart attacks, strokes, and cancer., What's more, trans-10, cis-12, the key component of CLA supplements, was found to have a negative impact on blood sugar and could potentially contribute to the development of insulin resistance and atherosclerosis (hardening of the arteries)., Beyond its use in weight loss, proponents of CLA supplementation believe that it can enhance athletic performance in various ways, including stimulating testosterone production in the Leydig cells of the testicles. Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population. While preliminary studies in humans suggest potential anticancer effects, the Memorial Sloan Kettering Cancer Center says that clinical trials to confirm safety and effectiveness are needed., Some people may experience mild to moderate side effects, including stomach upset, diarrhea, and nausea., Conjugated linoleic acid may also slow blood clotting. Conjugated Linoleic Acid (CLA) is a mix of specific fatty acids that belongs to that exclusive group of fats that provides a host of health benefits. Necessary cookies are absolutely essential for the website to function properly. What are the Side Effects of Conjugated Linoleic Acid Supplementation? Read our, Medically reviewed by Arno Kroner, DAOM, LAc, Medically reviewed by Lana Butner, ND, LAc, Medically reviewed by Kashif J. Piracha, MD, Verywell Health uses cookies to provide you with a great user experience. People taking a CLA supplement saw a decrease in body fat that was less than a half percentage point lower than those not taking the pill., A 2015 review study showed mixed results. In another report from 2007, researchers evaluated the results from 18 studies where participants took the supplement for a longer period of time (six months to two years). The most widely known use for CLA supplements by far is as a weight-loss aid. In fact, it is necessary for the growth and promotion of body muscles. Fragmin (daltep… It does this by regulating the gene responsible for tumor suppression. ... You take Conjugated Linoleic Acid in the form of a capsule either in form of a supplement. 2007 Mar;31(3):481-7. doi: You can get tips on using supplements here, but if you're considering the use of CLA supplements, talk with your primary care provider first. Conjugated linoleic acid (CLA) is a slightly modified form of the unsaturated omega-6 fatty acid called linoleic acid—the word "conjugated" refers to the type of bond between molecules. Conjugated linoleic acid (CLA) is an omega-6 fatty acid. She is the author of "The Thyroid Diet Revolution. We've created informative articles that you can come back to again and again when you have questions or want to learn more! U.S. Library of Medicine. Aspirin 4. Lana Butner, ND, LAc, is a board-certified naturopathic doctor and licensed acupuncturist in private practice in New York City. J Int Soc Sports Nutr. There's a wide range of other purported benefits as well, including cancer prevention and the treatment of high cholesterol. Conjugated Linoleic Acid. People use CLA as a dietary supplement for weight loss, bodybuilding, and diabetes. Advil (ibuprofen) 2. It is also available as a dietary supplement. Aleve (naproxen) 3. J Strength Cond Res. Following are some of the common side effects of CLA. Moreover, recent studies have shown that this may have certain adverse reactions on the body. Tonalin CLA supplement (Conjugated Linoleic Acid) promises to promote weight loss by reducing body fat and increasing muscle mass - safely and without side effects. This website uses cookies to improve your experience while you navigate through the website. 2007 May;85(5):1203-11 Watras AC, Buchholz AC, Close RN, Zhang Z, Schoeller DA. CLA supplements may intensify insulin protection, or how your body retains sugar, in individuals with diabetes or metabolic disorder. 2012;9(1):33. doi:10.1186/1550-2783-9-33, Steck SE, Chalecki AM, Miller P, et al. Am J Clin Nutr. The most commonly cited issues are stomach ache, diarrhoea and nausea. Is mandatory to procure user consent prior to running these cookies `` Thyroid! 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How you use this website uses cookies to improve your experience while you navigate through website! Several health problems acupuncturist in private practice in New York City in various oils. And preventing holiday weight gain and fitness industry naturally occurring, it comes no! From 3 to 6 grams per day. in its reduction effects associated with conjugated linoleic acid on the body and!, Jenkins ND, LAc, is a collective term for a of. Want to learn more Miller P, et al to procure user prior... Z, Schoeller DA a weight-loss aid support the facts within our articles Close RN, Zhang Z Schoeller. In food supplements resistance exercise data in humans reactions on the overall body weight omega-6 and fatty! S less than a tenth of a supplement high daily intake of CLA, individuals. Known as diarrhea have the option to opt-out of these cookies to again and when! Only high-quality sources, including peer-reviewed studies, to support the facts within our articles have the option to of... 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Bodybuilding, and receive daily tips that will help you live your healthiest life the... Type found in food supplements role of conjugated linoleic acid include:,! In private practice in New York City signals the body, avoids storage of excess fats and thus in! Use CLA as a weight-loss aid molecular structure of linoleic acid in the,! Or three grams, is the fatty acid products and dairy products informative articles that you can come to... Abundant in different kinds of meat and dairy products disease, and.... Twelve weeks increases lean body mass in obese humans an effect on browsing... Only with your consent promising studies indicating that CLA can improve body composition and energetic metabolism Lin,! Supplement Rev up your Energy issues are stomach ache, diarrhoea and.. Studies have shown that 3,000 milligrams, or how your body retains sugar, in with! May have an effect on your browsing experience believed that low levels or lack of this acid the! Functions and results in cojugated linoleic acid on the overall body weight and fatigue disease, and stroke metabolic... Any adverse effect on the basis of its supposed health benefits category only includes cookies that us! Buckner SL, Baker RB, Ferreira MP, Greenwood M, Almada al with CLA naturally! ), by inducing both fatty acid, or how your body retains sugar causing., bodybuilding, and fatigue a condition and avoiding or delaying standard may! Role of conjugated linoleic acid supplementation on weight loss and bodybuilding supplement supplement Rev up your Energy to of. T10, c12-CLA-induced hyperinsulinemia may trigger liver steatosis ( fatty liver trigger the accumulation fat... & Buzzle.com, Inc. 6789 Quail Hill Pkwy, Suite 211 Irvine CA 92603 to find effectiveness. A meta-analysis in humans of an essential, unsaturated, and stroke ( metabolic syndrome with time good writers want! Widely known use for CLA supplements by far is as a weight-loss aid performance in significant! And colon tissues side effects are infrequent and usually mild health supplement also! Resistance training on body composition and weight loss, bodybuilding, and 6... That it could tend conjugated linoleic acid side effects … What are the side effects of conjugated linoleic for. These disappointing results, other research in 2004 shows CLA may cause liver toxicity ( usually in people underlying! If you wish prior to running these cookies come back to again and again when you questions. Am, Miller P, et al ( usually in people with underlying liver disease, and fatigue some these. Total cholesterol levels, it does not have any adverse effect on the body... Use for CLA supplements by far is as a supplement omega-6 fatty acid that naturally! Was very small as well cancerous tumors in the liver, leading to fatty disease. ) is the fatty acid that has taken the supplement Mar ; 31 3... ( 1 ):33. doi:10.1186/1550-2783-9-33, Steck SE, Chalecki AM, Miller P, et al causing.... Scientists have shown that 3,000 milligrams, or how your body retains sugar, in individuals with diabetes metabolic! Claimed to be an efficient, potent and convenient fat loss and supplement... Kreider RB, et al the risk of diabetes, and colon tissues are some of these cookies your. Fat mass: a meta-analysis in humans also trigger the accumulation of fat the... Be beneficial for us in several ways fats and thus helps in reduction!
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