Conjugated Linoleic Acid (CLA): Uses, Side Effects, Precautions, and Dosing Guidelines

Conjugated Linoleic Acid (CLA): A Comprehensive Guide

Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid that is found naturally in meat and dairy products. It has been shown to have a variety of health benefits, including reducing body fat, improving muscle mass, and boosting the immune system.

Uses of CLA

CLA has been shown to be effective for a variety of health conditions, including:

• Weight loss: CLA has been shown to help people lose weight and keep it off. In one study, people who took CLA for 12 weeks lost an average of 5 pounds more than people who took a placebo.
• Improved body composition: CLA has been shown to help people lose body fat and gain muscle mass. In one study, people who took CLA for 12 weeks lost an average of 4% body fat and gained 2% muscle mass.
• Reduced risk of chronic diseases: CLA has been shown to reduce the risk of heart disease, cancer, and type 2 diabetes. In one study, people who took CLA for 4 years had a 25% lower risk of heart disease than people who took a placebo.
• Boosted immune system: CLA has been shown to boost the immune system and help protect against infections. In one study, people who took CLA for 12 weeks had a 20% reduction in the number of colds they got.

Side Effects of CLA

CLA is generally safe for most people, but it can cause side effects in some people. These side effects include:

• Gastrointestinal problems: CLA can cause stomach upset, diarrhea, and nausea.
• Skin rashes: CLA can cause skin rashes in some people.
• Increased bleeding: CLA can increase bleeding in some people.
• Allergic reactions: CLA can cause allergic reactions in some people.

Precautions

CLA is generally safe for most people, but there are some precautions that should be taken. These precautions include:

• Do not take CLA if you are pregnant or breastfeeding.
• Do not take CLA if you have a bleeding disorder.
• Do not take CLA if you are allergic to CLA.
• Do not take CLA if you are taking blood thinners.

Dosing

The recommended dose of CLA is 3-6 grams per day. CLA can be taken in capsule or softgel form.

Interactions

CLA can interact with a number of medications, including blood thinners, antidepressants, and diabetes medications. If you are taking any medications, talk to your doctor before taking CLA.

Conclusion

CLA is a safe and effective supplement that can provide a variety of health benefits. CLA is available in capsule or softgel form. The recommended dose of CLA is 3-6 grams per day. CLA can interact with a number of medications, so talk to your doctor before taking CLA if you are taking any medications.