Cis 9 Trans 11 conjugated linoleic acid, or CLA, is a type of polyunsaturated omega-6 fatty acid, which has positive health effects including antiatherogenic, anticancer and body-fat reduction properties, according to the Linus Pauling Institute. There are several types of omega-6 fatty acids; CLA has been isolated and its potential benefits identified. Sources of CLA include dairy and beef. A safe dosage range of 3.4 to 3.6 g of CLA was observed in a year long supplementation study published in June 2004 in the "American Journal of Clinical Nutrition." Taking a CLA supplement may cause some side effects.
Physical Symptoms
Although rare, physical side effects may occur with taking a supplement of CLA. These symptoms include nausea, diarrhea, fatigue and stomach upset according to RxList. For people who are getting CLA from diet sources, like dairy and beef, moderation is encouraged since whole fat dairy products and beef can also be high in saturated fat.
Diabetes
A potential side effect for taking CLA is that it might worsen blood sugar control, according to a study published in October 2004 in the "American Journal of Clinical Nutrition" led by researcher Fiona Moloney. The results of the study found CLA supplementation to have an adverse effect on insulin and glucose metabolism at an amount of 3 g per day.
Metabolic Syndrome
There is concern that diabetes could develop in people who have metabolic syndrome and take CLA. This may occur as a result of fat tissue becoming desensitized to insulin, causing poor blood sugar control and development of diabetes, according to a study published in March 2007 in the journal "Diabetes." More research is needed concerning these side effects as studies indicate good and bad effects with the use of CLA's various isomers. CLA as a supplement should only be taken under the supervision of a physician.
References
- Linus Pauling Institute: Oregon State University: Research Newsletter-Fall/Winter 2006: Conjugated Linoleic Acid-rich Chicken Eggs as a Functional Food
- "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.
- Biological Effects of Conjugated Linoleic Acid
- "Diabetes"; Antidiabetic Effects of cis-9, trans-11--Conjugated Linoleic Acid May Be Mediated via Anti-Inflammatory Effects in White Adipose Tissue; Moloney, et al.; 2007
- "American Journal of Clinical Nutrition"; Conjugated Linoleic Acid Supplementation, Insulin Sensitivity, and Lipoprotein Metabolism in Patients with Type 2 Diabetes Mellitus; Moloney, et al.;October 2004.
- RxList: Conjugated Linoleic Acid
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