Conjugated linoleic acid (CLA) is a type of omega-6 fatty acid. CLA is typically found in dairy products and meat; however, grass-fed cows produce the most CLA and American cows tend to eat from a bin rather than graze naturally for food. VitaminStuff.com suggests that the average American diet provides less than 1 g of conjugated linoleic acid a day. CLA is typically used as a weight loss supplement or to guard against cancer. A clinical trial published in "Food and Chemical Toxicology" in October 2004 indicates that obese patients that took CLA supplements of 6 g per day for one year had little to no side effects when compared to the control group. There have been a few reports of mild side effects after taking CLA as a weight loss supplement.
Upset Stomach
Several mild stomach problems are associated with high CLA ingestion, including upset stomach accompanied by mild stomach pain, diarrhea, and nausea, notes RxList. You may be able to minimize these effects if you take your CLA supplements with food and gradually increase your dose.
Fatigue
Mild fatigue has been associated with CLA supplementation. Patients in the controlled clinical trial published in "Food and Chemical Toxicology" reported feeling mildly groggy; however, no one reported experiencing any debilitating fatigue factors. Normal activity was still possible for all participants in this trial. Those taking CLA supplements did have a lower body mass after one year of supplementation compared to the control group; however, no controls were made to determine the level of exercise before and during the trial for each participant.
Higher Cholesterol Levels
In June 2004, "The American Journal of Clinical Nutrition" reported that in a double blind clinical trial, obese people who took CLA for one year had overall higher cholesterol levels. Moreover, high-density lipoprotein or good cholesterol levels were lowered and low-density lipoprotein or bad cholesterol levels were higher. You may need to keep a close watch on your cholesterol levels if you decide to take CLA to induce weight loss. You should always discuss the possible side effects of any supplement with your physician.
References
- "Food and Chemical Toxicology"; Safety profile of conjugated linoleic acid in a 12-month trial in obese humans; L. Whigham; October 2004
- RxList.com: Conjugated Linoleic Acid
- "American Journal of Clinical Nutrition"; Conjugated linoleic acid supplementation for 1 year reduces body fat mass in healthy overweight humans; J. Gaullier et al.; June 2004
- VitaminStuff.com: CLA
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