2012;28(5):559-65. doi:10.1016/j.nut.2011.09.008, Whigham LD, Watras AC, Schoeller DA. ” Am J Clin Nutr. Maintaining a healthy balance of omega-6 and omega-3 fatty acids is a key part of overall health. Lipids. Some people may experience mild to moderate side effects, including stomach upset, diarrhea, and nausea.15 Conjugated linoleic acid may also slow blood clotting. Conjugated linoleic acid (CLA) is a collective term for a group of linoleic acid isomers with conjugated double bonds. Conjugated linoleic acid (CLA) is consumed widely as a supplement. We also use third-party cookies that help us analyze and understand how you use this website. Moreover, recent studies have shown that this may have certain adverse reactions on the body. It is believed that low levels or lack of this acid signals the body to preserve fats. In this article, we look at … What are the Side Effects of Conjugated Linoleic Acid Supplementation? A slight rearrangement of the molecular structure of linoleic acid alters its chemical functions and results in cojugated linoleic acid (CLA). Unusual bleeding during surgery. Crit Rev Food Sci Nutr. Conjugated Linoleic Acid. Side effects. Conjugated linoleic acid is a nutritional supplement often used by body builders to promote muscle growth. Effects of 6 weeks of aerobic exercise combined with conjugated linoleic acid on the physical working capacity at fatigue threshold. 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. Special Precautions & Warnings: Keep in mind that dietary supplements haven't been tested for safety and due to the fact that they're largely unregulated, the content of some products may differ from what's specified on the product label. It is mandatory to procure user consent prior to running these cookies on your website. Kreider RB, Ferreira MP, Greenwood M, Wilson M, Almada AL. J Strength Cond Res. 2015;12:36. 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]. The most widely known use for CLA supplements by far is as a weight-loss aid. If you’d believed the manufacturers’ exaggerated claims five to ten years ago, you would have thought CLA could literally melt fat from your body. For example, a 2012 study published in the journal Nutrition found that over a 12-week period, people taking CLA lost about one pound more than those not taking CLA. Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. Now, that you are aware of the various adverse effects, caused by excess amount of CLA in the body, limit the consumption of its supplements, to avoid the serious medical complications. Conjugated linoleic acid might cause extra bleeding during and after surgery. It might cause side effects such as stomach upset, diarrhea, nausea, and fatigue. 2012;9(1):33. doi:10.1186/1550-2783-9-33, Steck SE, Chalecki AM, Miller P, et al. Another non-animal source is mushroom. 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 acids have proven to be very useful to human […] 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. 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). Conjugated linoleic acid supplements are generally considered safe if taken as prescribed.1 Some people may experience side effects, usually mild, including stomach upset, diarrhea, nausea, fatigue, headache, and backache. There have been some very promising studies indicating that CLA can improve body composition and weight loss. Risk of diabetes Also be aware that the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications hasn't always been established. For instance, while participants who took 6,400 milligrams of CLA daily for 12 weeks in one study in 2007 saw slight increases in lean body mass, but also significant decreases in HDL and significant increases in markers like C-reactive protein, a sign of inflammation that's associated with a higher risk of heart attack., Test tube and animal studies have shown that CLA has antioxidant properties and may play a role in disrupting cancer cell replication to reduce the spread of cancer, including breast and colorectal cancer. Other possible mechanisms of action include modulation of intracellular signaling; when cells lose the ability to respond to signals from other cells, they may become cancer cells. She is the author of "The Thyroid Diet Revolution. But opting out of some of these cookies may have an effect on your browsing experience. This insulin resistance can raise the level of blood sugar, causing hyperglycemia. To find more effectiveness of the fatty acid, the user should have at least 3,400 milligrams a day. You also have the option to opt-out of these cookies. Updated May 2014. 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. Episodes of diarrhea may also be accompanied by stomach pain, cramping or bloating. CLA is mainly metabolized in the liver. This website uses cookies to improve your experience while you navigate through the website. Studies show that while CLA reduces total cholesterol levels, it also reduces HDL cholesterol. Fragmin (daltep… Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Self-treating a condition and avoiding or delaying standard care may have serious consequences. J Int Soc Sports Nutr. ” Int J Obes (Lond). 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. 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. The scientists reported that on average, the people who supplemented with CLA lost more fat than those not taking CLA, but the amount averaged less than a quarter of a pound per week., Based on the current evidence at the time, a 2015 review published in Nutrition and Metabolism concluded that CLA offered no "promising or consistent health effects so as to uphold it as either a functional or medical food. However, supplementation of 6,000 milligrams a day of CLA coupled with 3,000 milligrams a day of fatty acids for four weeks did not significantly affect changes in total body mass, fat-free mass, fat mass, percent body fat, bone mass, strength, serum substrates, or general markers of catabolism during training in one early study from 2002. However, large quantities of CLA consumption can lead to serious health concerns. This category only includes cookies that ensures basic functionalities and security features of the website. 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. ", Besides these disappointing results, other research in 2004 shows CLA may actually be harmful in some people. , Taken as a whole, there's little convincing evidence that CLA improves athletic performance in any significant way. Nutr Metab (Lond). However, these problems are temporary and fade away with time. ... You take Conjugated Linoleic Acid in the form of a capsule either in form of a supplement. J Nutr. 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. 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". CLA supplements may cause upset stomach, nausea, diarrhea, and fatigue. Conjugated linoleic acid may also slow blood clotting. “ Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Following are some of the common side effects of CLA. But they can also have serious health consequences. Is it safe? However, some human studies using reasonable doses indicate that CLA supplements may cause several mild or moderate side effects, including diarrhea, insulin resistance and oxidative stress … That isomer is the type found in meat (grass-fed animals may have higher levels) and dairy products. 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. CLA is also in sunflower and safflower oil.. Published 2015 Sep 17. doi:10.1186/s12970-015-0097-4, Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. “ The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. Twenty subjects received 14.6 g cis-9,tr … ToxNet - Conjugated Linoleic Acid. Conjugated Linoleic Acid, or CLA for short, is a fatty acid that has taken the supplement world by storm. People use CLA as a dietary supplement for weight loss, bodybuilding, and diabetes. Good cholesterol is necessary for keeping the LDL or ‘bad’ cholesterol in control. On rare occasion, CLA may cause liver toxicity (usually in people with underlying liver disease). Tonalin CLA supplement (Conjugated Linoleic Acid) promises to promote weight loss by reducing body fat and increasing muscle mass - safely and without side effects. CLA has been demonstrated to be an efficient, potent and convenient fat loss and bodybuilding supplement. 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. They are abundant in different kinds of meat and dairy products. A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism. Necessary cookies are absolutely essential for the website to function properly. This website uses cookies to improve your experience. That’s less than a tenth of a pound per week. 2007 Mar;31(3):481-7. doi: 2007;137(5):1188-93. doi:10.1093/jn/137.5.1188, Memorial Sloan Kettering Cancer Center. 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. J Strength Cond Res. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Nutrition. Side Effects Nausea Vomiting Upset stomach Fatigue Itching Unexplained rash Hives Swelling Wheezing Difficulty in swallowing Heartburn Indigestion Diarrhea CLA is derived from natural sources and formulated with natural ingredients. Conjugated linoleic acid is claimed to be beneficial for us in several ways. Other health benefits for CLA supplementation are also largely unsupported, including its use in treating diabetes, the common cold, allergic rhinitis (hay fever), or asthma. 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. Concern with CLA is a fatty acid that has revolutionized the health fitness! Your browsing experience function properly for the website, to support the facts within our articles and fat! To learn more products and dairy products and in vivo after an acute of. You have questions or want to spread the word CLA may cause upset,... Level of the fatty acid the website after surgery ; 28 ( 5:1203-11. 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