Conjugated linoleic acid (CLA) is a type of omega-6 fatty acid found naturally in animal-based foods like milk and dairy products, beef, chicken, and pork. It is considered a dietary fat that may support normal immune function and may help reduce the risk of certain cancers, such as breast and prostate cancer.
Because CLA may increase metabolic rate, it can also raise energy expenditure (calorie burning). This may support the breakdown of body fat and contribute to weight loss.
CLA is also sold as a dietary supplement in capsule form, including products made from safflower oil. Since excessive intake may lead to health problems, it should only be used with guidance from a doctor or registered dietitian.
Main benefits
CLA is a fat with thermogenic and immunomodulatory effects. For this reason, CLA may offer health benefits that include:
1. Promoting weight loss
CLA has a thermogenic effect that may increase energy expenditure and promote the breakdown of body fat, which can support weight loss.
However, for better results it should be used as part of a balanced diet guided by a registered dietitian and combined with regular physical activity.
2. Preventing diabetes
CLA may help prevent diabetes because this type of fat can improve sensitivity to the hormone insulin, which helps support balanced blood glucose levels.
3. Supporting muscle mass gain
CLA may also help support muscle mass gain because an increase in metabolic rate can support strength and improve exercise performance.
4. Helping prevent cancer
CLA may help prevent cancer because this type of fat has an immunomodulatory action that supports the immune system and may help prevent the development and multiplication of cancer cells.
5. Lowering cholesterol
CLA also appears to reduce levels of LDL (“bad”) cholesterol and triglycerides in the blood, which may help prevent cardiovascular problems such as atherosclerosis and heart attack.
Food sources
Based on the National Institutes of Health (NIH) Office of Dietary Supplements, conjugated linoleic acid is present mainly in dairy products and beef and is also available in dietary supplements.
The table below shows the amount of CLA in each 1 g of fat from the following foods:
In addition to animal-based foods, CLA is also present in smaller amounts in vegetable oils like sunflower oil and safflower oil.
CLA supplements
CLA supplements are produced from vegetable oils and have a slightly different composition from the CLA naturally found in foods.
A typical dose is about 3-6 g of CLA per day, often split into 2-3 doses and taken with meals. Do not exceed 6 g per day.
Unlike prescription drugs, dietary supplements such as conjugated linoleic acid are not approved by the U.S. Food and Drug Administration (FDA) for safety and effectiveness before they are sold to consumers, according to the FDA.
It is also important to note that studies on the benefits of CLA supplementation are still not conclusive. Because of this, before starting this supplement it is recommended to speak with a doctor or registered dietitian.
Side effects
Excessive use of CLA supplements may cause mild side effects such as diarrhea, gas, nausea, and stomach pain.
High doses of CLA may also lead to serious issues, including insulin resistance, increased diabetes risk, and fatty liver buildup.
Contraindications for use
No studies confirm the safety of CLA supplements for children, pregnant individuals, or breastfeeding people, so avoid using them in these cases.