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Wednesday, 18 December 2024
Conjugated Linoleic Acid (CLA)
Conjugated Linoleic Acid (CLA)
Conjugated linoleic acids (CLAs) are polyunsaturated fatty acids that are found naturally in ruminant animal food products.Beef, lamb, butter, and dairy products, are natural sources of CLA. Grass-fed animals have more CLA than grain fed. CLA can also be prepared synthetically from oils rich in linoleic acid, such as safflower, sunflower, corn, and soybean oils. This is what you are getting when supplementing with CLA, with most coming from safflower oil.
CLA is a mixture of isomers of linoleic acid. There are 28 different forms of CLA, including 16 naturally occurring CLA isomers that have been identified, but two seem to be the most important, “c9, t11” and “t10, c12.”
CLA has properties above and beyond those of linoleic acid. CLA has efficacy against cancer, obesity, and atherosclerosis. It has potent anti-oxidant activity and shows significant anti-inflammatory properties. It can help support the immune system, and has shown benefits in regards to bone health.
Studies indicate CLA decreases body fat and increases lean body mass.
CLA reduces the ability of fat cells to take up fats from the bloodstream, and inhibits the formation of new fat cells. CLA also increases fatty acid oxidation (fat burning) and turns adipose fat tissue from white to brown which can promote fat loss.
A deficiency in CLA can inhibit fat from entering muscle cells to be used for energy production, which can result in increases in body fat.
CLA has anti-catabolic properties. It reduces the breakdown of protein in both animals and humans.
CLA also has positive effects on glucose tolerance and insulin sensitivity.
“Conjugated Linoleic Acid (CLA) has significant weight and fat loss properties.
Studies in mice fed CLA showed a marked reduction in body fat and an increase in body protein levels. Other animal studies demonstrated similar or even better results.
But CLA has marked effects in humans as well. A study published in the International Journal of Obesity found that those who were given CLA for a four-week period had significant decreases in abdominal fat. As well, a one study concluded that long term CLA supplementation not only helps to decrease body fat but also helps to maintain weight loss in the long term.
Combining chromium with CLA enhances insulin sensitivity and body composition even more when used together. A recent study found that CLA alone lowered body weight, total body fat mass, and visceral fat mass, the last of which decreased further with the combination of CLA and Chromium.” – Dr Mauro Di Pasquale
The daily dose of CLA is typically 3-6g in most studies. 5g/day seems to be the optimal dosage of CLA.
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