Excess fat around the belly never wants to leave us!
Conjugated linoleic acid (CLA) is a naturally occurring polyunsaturated fatty acid and a healthy type of trans fat found in dairy and beef. It is widely marketed as a dietary supplement for fat loss and muscle building, though human studies regarding its weight-loss effectiveness remain mixed and generally modest.
Food Sources & Types
- Natural Sources: CLA is produced in the digestive tract of ruminant animals (e.g., cows, sheep, goats). You get it naturally by consuming grass-fed beef, lamb, whole milk, and butter.
- Supplements: Commercial supplements are synthesized from plant-based oils (like sunflower, corn, or safflower oil).
- Isomers: There are 28 different forms of CLA. The two most abundant are c9,t11 (rumenic acid), which is most common in food, and t10,c12, which is heavily studied for its potential effects on body composition.
Purported Health Benefits
- Fat Loss & Body Composition: CLA is believed to help reduce body fat mass while potentially increasing lean body mass. However, reviews from Healthline indicate that the weight loss effects in humans are significantly smaller than in animal models.
- General Wellness: Preliminary research and Memorial Sloan Kettering Cancer Center suggest CLA may have anti-inflammatory and immune-modulating properties, though large-scale clinical trials are still limited.
Safety & Side Effects
- Mild Side Effects: Common complaints include stomach upset, diarrhea, nausea, and fatigue.
- Long-Term Risks: There are concerns that taking high doses of CLA supplements (often 6 grams or more per day) over long periods can increase oxidative stress, contribute to fatty liver, and lower "good" HDL cholesterol.
- Interactions: If you take medication for diabetes, cholesterol, or blood thinners (like aspirin), you should consult your healthcare provider before using CLA.