Exploring the Side Effects of CLA Supplements

A 2023 review noted that while getting natural CLA from foods can be beneficial, the high doses found in supplements come with potential side effects. Understanding the potential side effects of CLA is crucial for anyone considering its use, as the risks may outweigh the modest benefits reported in some human studies.

Quick Summary

This article discusses the potential short-term and long-term adverse effects of CLA supplements, including gastrointestinal discomfort, metabolic disruptions, and potential liver complications.

Key Points

• Gastrointestinal Distress: Mild but common side effects of CLA supplements include stomach upset, nausea, and diarrhea.

• Metabolic Risks: High doses of CLA supplements have been linked to insulin resistance, which can be particularly harmful for those with or at risk for diabetes.

• Liver Concerns: Animal studies and some human reports indicate a potential for liver fat accumulation and toxicity with supplemental CLA.

• Negative Lipid Profile: Supplemental CLA has been shown in some studies to lower 'good' HDL cholesterol, negatively impacting cardiovascular health.

• Not a Weight Loss Miracle: Research on CLA's effectiveness for weight loss is inconsistent, and the reported effects are often modest and unreliable.

• High-Risk Groups: Individuals with diabetes, metabolic syndrome, bleeding disorders, heart disease, as well as pregnant/breastfeeding women, should avoid CLA supplements.

Conjugated Linoleic Acid, or CLA, is a fatty acid found naturally in certain foods like beef and dairy, but it is also widely available as a dietary supplement. Despite its popularity, particularly among those seeking weight loss, a growing body of research indicates that supplemental CLA, which differs structurally and in dose from its natural counterpart, can cause a range of side effects. These can be mild and common, but also potentially serious, particularly with high or long-term use.

Common Mild Side Effects

For many users, particularly when first starting supplementation, CLA can cause noticeable but generally non-severe side effects. These are most commonly related to the digestive system.

• Gastrointestinal Upset: This is one of the most frequently reported side effects, including stomach upset, indigestion, and bloating.

Frequently Asked Questions

What are the most common side effects of CLA?

The most common side effects of CLA supplements include mild gastrointestinal issues such as stomach upset, nausea, and diarrhea. Some people may also experience fatigue or headaches.

Does CLA cause liver problems?

Some animal studies and a few case reports in humans have linked high doses of supplemental CLA to liver toxicity and increased fat accumulation in the liver. Individuals with pre-existing liver conditions should be especially cautious.

Can CLA affect blood sugar levels?

Yes, supplemental CLA has been shown to cause insulin resistance in some individuals, particularly those who are overweight or have metabolic syndrome. This can worsen blood sugar control and increase the risk of developing diabetes.

Is dietary CLA the same as supplemental CLA?

No. The CLA found naturally in foods like beef and dairy is different in composition and much lower in concentration than the synthetic CLA used in most supplements. Many adverse effects are linked to the high, supplemental doses.

Who should not take CLA supplements?

People with diabetes, metabolic syndrome, bleeding disorders, and liver disease should avoid CLA. Pregnant and breastfeeding women and children are also advised against taking it due to a lack of safety evidence.

Can CLA interact with other medications?

Yes, CLA may interact with blood-thinning medications and blood pressure medication. It is crucial to consult a healthcare provider before taking CLA, especially if you are on any other medications.

What happens if you take too much CLA?

Taking higher than recommended doses of CLA supplements increases the risk of both mild and severe side effects. This can include heightened gastrointestinal distress, increased insulin resistance, and potential liver damage.