Medically CitedIn This Review
What is CLA (Conjugated Linoleic Acid)?
Conjugated Linoleic Acid, or CLA for short, is a type of polyunsaturated fatty acid that belongs to the omega-6 family. This means that it is a type of fat that is considered essential for our bodies, as we cannot produce it ourselves and must obtain it from our diet.
CLA is a unique type of fatty acid because of its “conjugated” structure. This term refers to the specific arrangement of double bonds in the CLA molecule. Unlike most other fatty acids, where a single bond separates the double bonds, in CLA, the double bonds are located adjacent to each other, forming what is known as a “conjugated” system.
Think of it like a chain of beads, where the double bonds are represented by two beads joined together, and the conjugated system means that these pairs of beads are right next to each other, without any single beads in between.
Interestingly, CLA doesn't just exist in one form; it can have various isomers, which means different structural arrangements of the same molecule. These isomers are like different versions of CLA, and they might have varying effects on our bodies.
For example, some isomers of CLA may have potential health benefits, while others may have different or even opposite effects. It's kind of like having a group of siblings who share some similarities but also have their own unique personalities and traits.
Understanding the Sources of CLA
CLA is found in two main sources: natural and processed. The natural sources of CLA are primarily found in the meat and dairy products of ruminant animals, such as cows, sheep, and goats. These animals have a unique digestive system that allows for the natural creation of CLA in their bodies.
On the other hand, processed sources of CLA can be found in some foods that have undergone industrial processing, such as certain snacks and fast foods. However, it's important to note that the CLA found in processed foods is often accompanied by artificial trans fats, which are known to be harmful to our health.
The natural trans fats found in CLA from ruminant animals are different from the artificial trans fats found in processed foods. While artificial trans fats have been linked to various health concerns, the natural trans fats in CLA are believed to offer potential health benefits, which we'll explore further in the upcoming sections.
Benefits and working mechanism of CLA (Conjugated Linoleic Acid)?
CLA is a unique fatty acid that can influence various processes in our bodies, including metabolism, hormones, and even the way our genes express themselves. It's like a multitasking superhero that can tackle different challenges simultaneously.
Boosting Metabolism: One of the ways CLA works is by influencing our metabolism. It's believed to help our bodies burn fat more efficiently, which can be beneficial for weight management. Imagine CLA as a personal trainer, pushing our metabolism to work a little harder and burn those extra calories[1].
Hormone Influence: CLA may also have an impact on our hormones. Some studies suggest that it can affect hormones involved in processes like fat storage, appetite regulation, and even muscle growth. It's like a hormone whisperer, gently nudging these chemical messengers to work in our favour[2].
Gene Expression: Another fascinating aspect of CLA is its potential to influence gene expression. Our genes are like instruction manuals for our bodies, and CLA may have the ability to adjust how these instructions are read and interpreted. It's like having a skilled editor who can fine-tune the genetic code to promote healthier processes[3].
It's important to note that researchers are still unravelling the intricate mechanisms behind CLA's effects. What we understand so far is that this compound could impact many parts of our biology, making it an intriguing topic for both scientists and health enthusiasts.
Research Supported Health Benefits of CLA (Conjugated Linoleic Acid)
Weight Management
One of the most widely studied potential benefits of CLA is its impact on weight loss and body composition. Several research studies have explored the effects of CLA supplements on weight management, and the findings are quite interesting[4].
While the results have been mixed, CLA supplements may help with modest weight loss and improvements in body composition. This means that CLA could potentially assist in reducing body fat while preserving or even increasing lean muscle mass. Furthermore, in our review of CLA 2000, we noted that it enhances muscle retention and growth, leading to faster fat burning and weight loss.
Anti-inflammatory properties
In addition to its potential effects on weight management, researchers have also explored other potential health benefits of CLA. For instance, some studies have suggested that CLA may have anti-inflammatory properties, which could be beneficial as anti-diabetic, anti-inflammatory, or in certain types of cancer.
Heart Health
There is also some preliminary research indicating that CLA may have a positive impact on heart health by improving cholesterol levels and reducing the risk of heart disease.
Possible Side Effects
While generally considered safe in moderate amounts found in food, CLA supplements can cause some side effects, especially at higher doses. Here's a breakdown of what you might experience:
- Stomach Upset: This is the most common side effect, including symptoms like heartburn, nausea, diarrhea, and indigestion. It's more likely at higher doses.
- Muscle aches and pains: Some people report experiencing muscle aches or cramps after taking CLA supplements.
- Headaches and fatigue: Headaches and tiredness are less common side effects, but some users have reported them.
Dosage
The appropriate dosage for CLA supplements can vary depending on a few factors:
- Your Goal: Research on CLA has focused on weight management and body composition. The typical dosage range for these goals falls between 1.5 grams (g) to 3.4 grams (g) per day. Some studies have explored higher doses, but these may increase the risk of side effects[6].
- Individual Factors: Factors like your weight, overall health, and sensitivity can influence how CLA affects you. It's always best to start with a lower dose and see how you tolerate it before increasing.
Safety Considerations
- People with certain health conditions, such as diabetes or bleeding disorders, should be cautious with CLA supplements and talk to their doctor before taking them.
- Pregnant and breastfeeding women should avoid CLA supplements due to a lack of safety data.
- CLA might interact with certain medications, so it's important to talk to your doctor before taking it if you're on any medication.
Conclusion
In conclusion, we have covered the potential benefits and observed side effects of CLA supplements. While the benefits, especially regarding weight management and improved body composition, appear to outweigh the side effects for many users, it is essential to consider that individual results can vary significantly.
This variance highlights the importance of consulting with a healthcare provider before incorporating CLA or any supplements into your daily regimen. Given the right circumstances and proper medical advice, CLA can be a valuable addition to a health and fitness plan, but personal health conditions and goals must always dictate the suitability of such supplements.
6 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] Effects of conjugated linoleic acid (CLA) on metabolic hormones and adipokines in geriatric mice : https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.20.5.LB83-d
[3] Isomer-specific effects of CLA on gene expression in human adipose tissue depending on PPAR?2 P12A polymorphism: a double blind, randomized, controlled cross-over study : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2754469/
[4] A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4574006/
[5] Conjugated linoleic acid (CLA) as a functional food: Is it beneficial or not? : https://www.sciencedirect.com/science/article/pii/S0963996923007032#
[6] Pros and cons of CLA consumption: an insight from clinical evidences : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429457/
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