Conjugated linoleic acid (CLA) is a fatty acid found in beef, veal, and dairy products that may protect against cancer, increase muscle mass, and aid in fat loss. However, synthetic CLA supplements can cause side effects such as heartburn, nausea, fatigue, and increased insulin resistance, blood glucose levels, and decreased HDL. CLA levels in modern beef and dairy products are lower than in the past, leading some to turn to supplements. CLA may be unsafe for obese individuals, diabetics, and those at risk of heart disease. Pregnant and lactating women should avoid CLA supplements.
Conjugated linoleic acid (CLA) is a fatty acid found in beef, veal, and dairy products that some studies have shown to protect against cancer, increase muscle mass, and aid in fat loss. As a synthetic nutritional supplement, it is generally safe, but there are some possible side effects. Some of the less serious side effects are heartburn, nausea, fatigue, and possible allergic reactions. The most serious side effects of conjugated linoleic acid are increased insulin resistance, increased blood glucose levels, and decreased HDL, which is the good cholesterol. Conjugated linoleic acid also appears to increase C-reactive protein, which is a sign of increased inflammation in the body.
There was once a large amount of conjugated linoleic acid in the meat of ruminants such as sheep and cattle. Since today’s cattle are fed a grain-based diet instead of grazing on grass, CLA levels in beef, veal, and dairy products are much lower than they were before the 20th century. Since the modern diet is deficient in conjugated linoleic acid, many bodybuilders and dieters have turned to CLA supplements.
A 2002 study of obese men with metabolic syndrome showed that CLA supplementation caused increased insulin resistance, making the side effects of conjugated linoleic acid possibly dangerous for those who are obese or people with diabetes or a condition prior to diabetes. The same study showed that certain types of CLA increased c-reactive protein levels. This marker indicates an increased risk of diabetes, high blood pressure, and heart disease, making CLA possibly unsafe for people at increased risk of heart disease.
In some studies in hamsters and rats, certain types of CLA lowered cholesterol, while other types had no effect. Among three chicken studies, two showed that CLA-fed chickens had increased cholesterol levels, while one study showed lower levels. A separate human study showed that CLA lowered HDL cholesterol levels.
The side effects of conjugated linoleic acid in pregnant and lactating women have not been studied. It is best for these women to avoid CLA supplements until more research is done. Many of the CLA side effects reported in studies occurred in special populations, such as obese men and diabetics. Healthy adults may not respond in the same way to CLA and possibly reap the benefits without the side effects. While the results of all of these conflicting studies can be confusing, it may be best to pass on CLA supplements until more is known about the benefits and side effects of conjugated linoleic acid.
Protect your devices with Threat Protection by NordVPN
