Conjugated Linoleic Acid (CLA)

What is conjugated linoleic acid (CLA)?

Conjugated CLA is a mixture of structurally different molecules of linoleic acid, in which double bonds are separated by only one single bond. CLA contains some trans bonds, but is not considered trans fat. It is a non-essential omega-6 polyunsaturated fatty acid.

Foods High in Conjugated Linoleic Acid (CLA)

CLA are naturally produced by bacteria in ruminants, so they appear in high-fat dairy products, such as cheese and butter, and in lamb and beef, but also in kangaroo ^[1] and turkey ^[2]. CLA also appears in human breast milk; its concentration depends on the maternal CLA intake ^[3]. CLA-enriched yogurt, milk chocolate and fruit juices are available.

Conjugated Linoleic Acid (CLA) Supplements

Nonprescription conjugated linoleic acid (CLA) supplements in the form of free fatty acids (CLA-FFA) or CLA-triacylglycerol are available. They are artificially produced from vegetable oils, such as sunflower oil.

CLA Health Benefits

There is INSUFFICIENT EVIDENCE about the effectiveness of CLA-rich foods or supplements in prevention or treatment of atherosclerosis ^[5], breast cancer ^[8], colorectal cancer ^[7] or rheumatoid arthritis ^[6], or in increasing muscle mass or strength ^[6,10] or promoting weight loss ^[6,11].

CLA is PROBABLY INEFFECTIVE in prevention or treatment of common cold, diabetes mellitus type 2 (insulin resistance) ^[4,9] and high cholesterol or triglyceride levels ^[6].

Conjugated Linoleic Acid (CLA) Safety: Side Effects, Toxicity

CLA is Generally Recognized As Safe (GRAS) by the U.S. Food and Drug Administration (FDA) ^[9]. No severe side effects of CLA have been identified, so far ^[9].