What Is a CLA Supplement?

by Kelley Walker Perry

Overview

CLA, or conjugated linoleic acid, is a naturally-occurring fatty acid found mostly in meat and dairy products. Mainly taken as a supplement by bodybuilders, it has been demonstrated to build muscle, reduce body fat and improve health, and may even prevent cancer.
Where CLA is Found

CLA can be found in grass-fed meat and dairy products. It is also commonly available in a synthetic supplement version.

What CLA Accomplishes

The most widely known benefits of CLA include muscle growth and body fat reduction. It is also used to treat atherosclerosis and diabetes and limit food allergies. Studies are still being conducted by the Department of Surgical Oncology at the Roswell Park Cancer Institute in Buffalo, New York on possible cancer-fighting benefits.
Important Studies on CLA Supplements

Martha Belury, of Ohio State University, conducted two studies on synthetic CLA supplements and found that while the supplements did cause weight loss in mice, they also "accumulated a significant amount of fat in their livers." Another study showed lowered body mass index and blood sugar levels in diabetics.
Tips for Use

It is difficult to get enough CLA from your diet alone without adding a great deal of extra calories. Take between 600 milligrams and 1,000 milligrams of the substance in supplement form, as directed on the product label.
Associated Risks

According to bodybuilding expert Clayton South, CLA is nontoxic and safe at recommended dosages. However, research conducted at the University of Vermont College of Medicine suggests the supplement form has potentially serious side effects, including encouraging insulin resistance, raising blood-sugar levels and lowering good cholesterol.