Conjugated Linoleic Acid (CLA) is a popular dietary supplement used for body composition and weight management. A common concern for consumers is its potential impact on the digestive system. Many people seeking to incorporate CLA experience unexpected gastrointestinal distress, leading to questions about whether this supplement causes changes in bowel habits. Understanding this relationship requires a closer look at the supplement’s nature and its interaction with the human gut.
What Conjugated Linoleic Acid Is
Conjugated Linoleic Acid is a naturally occurring polyunsaturated fatty acid, specifically an isomer of linoleic acid, which is a type of omega-6 fat. CLA is not a single compound but rather a mix of geometric and positional isomers, with the two most common being cis-9, trans-11 and trans-10, cis-12. This fatty acid is naturally present in the diet, primarily found in the meat and dairy products of ruminant animals.
The CLA used in supplements is often derived from vegetable oils, such as safflower oil, which is chemically processed to create the concentrated form. People typically consume CLA supplements with the goal of reducing body fat deposits and supporting the maintenance of lean muscle mass. This supplemental intake delivers a far higher concentration of the fatty acid than a normal diet provides.
The Direct Link to Digestive Changes
The answer to whether CLA affects the bowels is generally yes, as gastrointestinal distress is one of the most frequently reported side effects in human studies. Users commonly experience discomfort such as stomach upset, nausea, and abdominal cramping shortly after beginning supplementation.
The most noticeable effect on the digestive system is a change in the consistency and frequency of bowel movements. Symptoms often include loose stools or outright diarrhea, and some users report an increased sense of urgency. These side effects are highly dose-dependent, meaning they become more severe when higher amounts of the supplement are consumed. Individual tolerance varies greatly, but even moderate doses can induce these changes.
Understanding Why CLA Affects the Gut
The physiological reason behind the digestive upset lies in the concentrated nature of the supplement itself. CLA is a fatty acid, and taking it in the large, concentrated doses typical of supplements can overwhelm the digestive system’s capacity to process fat effectively. Normal fat digestion requires bile acids and pancreatic lipases to break down the fat into components small enough for absorption in the small intestine.
When the quantity of concentrated fat exceeds the body’s ability to emulsify and absorb it quickly, the unabsorbed fat continues its journey down the digestive tract. This excess fat reaches the large intestine, where it acts as an osmotic agent. The presence of unabsorbed fat in the colon draws water into the bowel lumen, which increases the liquid content and volume of the stool. The resulting effect is the characteristic loose, watery stools or diarrhea experienced by many users.
Practical Strategies for Minimizing Side Effects
Users who experience gastrointestinal issues with CLA can implement several practical strategies to improve tolerance. The first and most effective step is to begin with a significantly lower dosage than recommended and gradually increase it over several weeks as the body adapts. This slow titration gives the digestive system time to adjust to the concentrated fat load.
Strategies for Tolerance
Always take CLA supplements with a meal containing other fats and nutrients, rather than on an empty stomach.
Consuming the supplement alongside food helps to slow the rate of gastric emptying and aids in the emulsification process, allowing for more efficient digestion and absorption in the small intestine.
Divide the total daily dose into smaller amounts taken across two or three meals, instead of one large dose, can reduce the sheer volume of fat presented to the gut at any single time.
Given the potential for loose stools, maintaining adequate hydration throughout the day is important to offset any fluid loss.