Conjugated linoleic acid, or CLA, is a type of polyunsaturated fat. There are a number of versions of CLA, each having different effects in the body. They are not essential for good health, but may have beneficial health effects. As far as human consumption is concerned, a definite conclusion for CLA safety, mode of administration, and daily dose, has not yet been determined, according to a 2009 review in the journal "Nutrition & Metabolism."
Benefits
Consuming CLA may help you lower your body fat while increasing your muscle mass. It does not help people lose weight, however, according to the Memorial Sloan-Kettering Cancer Center. CLA may also help lower your risk for certain types of cancer by stopping the growth and spreading of cancer cells.
Sources
Sources of conjugated linoleic acids include dairy products, beef, eggs, poultry and corn oil. Bacteria in your intestines can turn linoleic acid into conjugated linoleic acid; you can also take supplements containing these fatty acids. However, supplemental conjugated linoleic acid consumption might not increase body levels of these fats, according to the University of Michigan Health System.
Dosage
People take different amounts of CLA, depending on the health benefit they are trying to achieve. Common dosages range from 1.6 g per day to 7 g per day. However, evidence suggests that doses above 3.4 g per day do not seem to cause any added benefit, according to Memorial Sloan-Kettering Cancer Center.
Side Effects and Safety
Possible side effects from CLA supplements include diarrhea, fatigue, nausea and upset stomach. Long-term use of CLA supplements is not recommended. According to the University of Michigan Health System, in studies with CLA, some participants experienced increased lipoprotein(a) and c-reactive protein, as well as impaired blood vessel function -- all risk factors for heart disease. Increased blood glucose and decreased sensitivity to insulin were also noted.
References
- Memorial Sloan-Kettering Cancer Center; Conjugated Linoleic Acid; March 2009
- University of Michigan Health System; Conjugated Linoleic Acid; December 2009
- "Nutrition & Metabolism"; Conjugated Linoleic Acids as Functional Food: an Insight Into Their Health Benefits; Sailas Benjamin, et al.; September 2009
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