What are the benefits of conjugated linoleic acid (CLA)?

Conjugated linoleic acid is an omega-6 fatty acid. People more often refer to it as CLA and use CLA supplements for weight loss, bodybuilding, and diabetes. Researchers generally consider CLA a healthful fat. The main dietary sources of CLA are dairy products and beef. People believe that this particular fatty acid has a range of health benefits. However, while CLA seems to be safe, researchers disagree about its benefits for health.

CLAs are a family of fatty acids originating in animal products, including meat and dairy. CLAs contain omega-6 fatty acids. They are polyunsaturated fat, which the American Heart Association (AHA) say can have beneficial effects on the heart.

Possible health benefits

Weight loss - Recent studies have questioned whether CLA-induced weight loss has the same benefits as traditional methods of weight loss, the latter being calorie restriction and exercise. A review paper states that CLA plays a major role in breaking down fats in the body. This may be why people believe CLA can help with weight loss.
Body Building - The researchers, however, do include several studies that showed CLA supplements could reduce body fat and improve lean body mass, which is the ratio of fat to body weight.
Sources

People can get CLA from their diet by eating foods naturally rich in CLA or by taking CLA supplements.

Meat and dairy
CLA supplements

Dosage

There are no established guidelines, but past studies show effects from at least 3 g a day. Studies on fat loss used between 3.4 g and 6.8 g a day.

Risks and side effects

CLA may cause side effects, such as:

  • an upset stomach
  • constipation
  • diarrhea
  • indigestion