Some supplements can be helpful, but many are dangerous if taken in excess. Conjugated linoleic acid, also known as CLA, is no different. Taking the proper dosage will give you the maximum benefit, without harmful side effects.
What is CLA (Conjugated Linoleic Acid)?
Conjugated linoleic acid is a supplement commonly found in animal meat and dairy products. It is derived from linoleic acid, which is an essential fatty acid. The body cannot make its own fatty acids, so you must obtain them through your diet.
One of the biggest sources of CLA is milk, which has some known health benefits. Drinking milk can help you build and maintain strong bones. It can also help with type 2 diabetes and can prevent certain types of cancer.
Although the calcium and vitamin D in milk help support bone health, what helps prevent cancer is not yet known. CLA is being investigated as a possible cause of the other health benefits found in consuming milk.
Like any supplement, you need to know if it works, how much to take, and if it is safe or not. According to a review of research on conjugated linoleic acid, published in the Journal of the International Society of Sports Nutrition in September 2015, the results are not conclusive.
In reviewing the research, the scientists looked at a number of human and animal studies. They found that some studies showed benefits, while others showed negative side effects, such as higher levels of lipids and blood glucose.
CLA Supplement Benefits and Dangers
The biggest benefits currently being investigated are in body composition. There is some evidence that taking conjugated linoleic acid can reduce body fat. However, more studies are needed.
Another study, published in May 2017 in Critical Reviews in Food Science and Nutrition, agrees that current research on conjugated linoleic acid is inconclusive. In this research review, the scientists conclude that CLA can likely help with body composition. They mention that recent studies show some benefit in humans.
At the same time, there don't seem to be many health benefits. There is not much evidence that CLA helps prevent cardiovascular disease, decrease inflammation, or control blood glucose . Although there may be some cumulative benefit from taking it, the research so far is mixed.
There is no single dose recommendation for supplementing CLA. Some studies use a moderate amount, while others try to exceed the limit and use large doses. Some studies use different doses to try to affect different areas of health.
A February 2015 study published in Nutrition and Metabolism shows the dosing protocol for multiple CLA studies in humans. There are a variety of studies on body composition and health. Some of the studies used a dose as low as 0.7 grams per day for their smallest dose, and some used up to 8 grams per day. This wide range leaves a lot of room for interpretation.
It should be noted that of all the studies cited in the research review, many had doses between 3 and 4 grams. In fact, that was one of the most common ranges, so you should start somewhere in that range if you are interested in taking CLA on an experimental basis.
Are there any side effects of taking CLA in supplement?
For one thing, the dosage must be high enough to have a measurable effect on your body. On the other hand, it shouldn't be so high that you experience side effects. The best known side effects are fatigue and gastrointestinal problems.
You should not take CLA if you are taking a blood thinning medication, as your blood can become too thin. If you have diabetes, you should avoid the supplement because it can increase blood sugar. In people with heart problems, it can increase cell damage, which is dangerous.
Although there is no set upper limit for CLA, doses of up to 8 grams have been used in research without significant side effects. However, beyond that, there is very little research. Also, long-term research on high doses is lacking. Until more research on CLA toxicity is completed, take moderate doses and consult your doctor before taking any supplements.
3 foods rich in CLA
Conjugated linoleic acid is an essential Omega-6 polyunsaturated fatty acid, which provides support, flexibility and structure to cell membranes. The CLA recommendation for benefits is 3 grams daily. Possible health benefits of CLA include effects against heart disease, effects against cancer, and reduced body fat. Much more research is needed, but initial reports look promising. Food sources of this acid include milk, beef, and eggs.
Cow meat
The most abundant source of CLA is grass-fed beef , according to a study in the October 1999 issue of the Journal of Dairy Science. The type of food the cow eats is critical to the amount of conjugated linoleic acid found in the meat. Grass-fed cows have much more CLA present than cows fed a typical corn diet. This is due to the amount of Omega-3 fatty acids found in grass and not present in corn. Fresh ground beef contains 4.3 milligrams per gram of fat.
Milk
Milk contains high amounts, especially from cows that are grass fed. A study, published in 2004 in "Circulation," reports that cows fed grass at higher altitudes tend to have even more CLA content than those fed at lower altitudes due to the content of Omega-3 fatty acids in the grass. An important point to note about milk is that CLA is found in milk fat , so low-fat and fat-free versions of milk would have smaller amounts than whole milk. Cow's milk contains 5.5 milligrams per gram of fat.
Eggs
Eggs are another source, which is highest in eggs from grass-fed chickens . CLA is found in the yolk of eggs. A study, published in August 2004 in "Food Chemistry", reports that the content remained even after frying. The Linus Pauling Institute fortified eggs with CLA in an effort to determine the effects of fortification on CLA levels in hamsters and was shown to be effective without adverse events. The idea is to use this same process in eggs for human consumption to improve the amount of CLA in the diet, since food sources are limited in the Western diet.
