Conjugated Linoleic Acid (CLA): A Comprehensive Guide

What is CLA?

Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid found primarily in meat and dairy products. It belongs to the omega-6 fatty acid family and is composed of a mixture of positional and geometric isomers of linoleic acid. (1)

Function of CLA in the Body

CLA plays several essential roles in the body, including

Fat Metabolism:

 CLA has been shown to promote the breakdown of fat stores in the body, leading to a reduction in body fat mass and an increase in lean muscle mass. This effect is particularly beneficial for individuals looking to improve body composition and support weight management goals. (2)

Antioxidant Properties:

 CLA exhibits antioxidant properties, helping to neutralize harmful free radicals in the body and reduce oxidative stress. This may contribute to overall health and well-being by protecting cells from damage caused by oxidative stress. (3)

Types and Sources of CLA

CLA is available in various forms, with the two primary isomers being cis-9, trans-11 CLA (c9,t11) and trans-10, cis-12 CLA (t10,c12). These isomers have slightly different effects on the body.

c9,t11 CLA: This isomer is the most abundant form of CLA found in natural sources such as beef and dairy products. It is primarily associated with the beneficial effects of CLA on body composition and fat metabolism.

t10,c12 CLA: This isomer is found in smaller quantities in natural sources but is also available in CLA supplements. It has been studied for its potential effects on reducing body fat mass and improving insulin sensitivity. (4)

Benefits of CLA

Scientifically Proven Benefits:

Body Composition: 

CLA supplementation has been shown to reduce body fat mass and increase lean muscle mass, leading to improvements in overall body composition. This effect is particularly notable in individuals following a resistance training program. (5)

Weight Management:

 Some studies suggest that CLA supplementation may aid in weight management by reducing appetite, increasing fat oxidation, and promoting satiety, ultimately leading to a decrease in calorie intake and weight loss. (6)

Unconfirmed Benefits:

Cancer Prevention:

 There is some evidence to suggest that CLA may have anti-cancer properties and could potentially reduce the risk of certain types of cancer, including breast and colorectal cancer. However, more research is needed to confirm these effects conclusively. (7)

Immune System Support:

 CLA has been proposed to have immunomodulatory effects, potentially enhancing immune function and reducing the risk of infections and inflammatory conditions. However, further studies are required to validate these claims. (8)

Recommended Doses

The recommended dosage of CLA varies depending on individual health goals and dietary intake. Generally, CLA supplements provide doses ranging from 1,000 mg to 3,000 mg per day. It is essential to follow the specific recommendations provided by the supplement manufacturer or healthcare professional to ensure safe and effective supplementation. (9)

How to Use CLA Correctly?

CLA supplements are typically taken orally in the form of soft gel capsules. It is best to consume CLA with meals to enhance absorption. Additionally, consistent supplementation over an extended period is often recommended to achieve optimal results. It is essential to follow the recommended dosage and usage guidelines provided by the manufacturer or healthcare professional. (10)

Best Type of CLA to Take

The best type of CLA to take depends on individual health goals and preferences. Both c9,t11 CLA and t10,c12 CLA have been studied for their potential benefits, particularly in relation to body composition and weight management. It is advisable to choose a supplement that provides a balanced combination of these isomers for comprehensive support. (11)

In conclusion, CLA is a naturally occurring fatty acid with various potential health benefits, including improvements in body composition, weight management, and antioxidant support. While some benefits have been scientifically proven, others remain unconfirmed and require further research. When considering CLA supplementation, it is essential to consult with a healthcare professional to determine the most appropriate dosage and form for individual needs and goals. With proper use and adherence to recommended guidelines, CLA can be a valuable addition to a healthy lifestyle and dietary regimen.

In Conclusion:

CLA, or conjugated linoleic acid, is a fatty acid found naturally in meat and dairy products. It plays essential roles in fat metabolism and antioxidant protection within the body. CLA supplements have been associated with several scientifically proven benefits, including improvements in body composition and potential support for weight management efforts. While some benefits, such as cancer prevention and immune system support, are still being researched, CLA remains a popular supplement choice for individuals looking to enhance their overall health and wellness.

When considering CLA supplementation, it's essential to consult with a healthcare professional to determine the appropriate dosage and form for individual needs. Additionally, consistent use and adherence to recommended guidelines are crucial for achieving optimal results. With proper care and attention, CLA can be a valuable addition to a balanced diet and healthy lifestyle regimen.

Remember to always purchase CLA supplements from reputable sources and follow the manufacturer's instructions for safe and effective use. By incorporating CLA into your daily routine responsibly, you can harness its potential benefits and support your journey toward better health and well-being.

References:

1. "Conjugated Linoleic Acid (CLA): Overview." National Institutes of Health, Office of Dietary Supplements, https://ods.od.nih.gov/factsheets/ConjugatedLinoleicAcid-Consumer/.
2. Gaullier, Jean-Michel, et al. "Conjugated Linoleic Acid Supplementation for 1 Y Reduces Body Fat Mass in Healthy Overweight Humans." The American Journal of Clinical Nutrition, vol. 79, no. 6, 2004, pp. 1118–1125.
3. Pariza, Michael W. "Perspective on the Safety and Effectiveness of Conjugated Linoleic Acid." The American Journal of Clinical Nutrition, vol. 79, no. 6, 2004, pp. 1132S–1136S.
4. Park, Young Min, et al. "Conjugated Linoleic Acid (CLA) Prevents Body Fat Accumulation and Weight Gain in an Animal Model." Journal of Food Science, vol. 78, no. 3, 2013, pp. H486–H492.
5. Lambert, Elisabeth V, et al. "A Pilot Study Evaluating the Effects of Conjugated Linoleic Acid on the Lean Mass and Resting Metabolic Rate in Patients with Cancer Cachexia." Nutrition and Cancer, vol. 45, no. 2, 2003, pp. 133–138.
6. Evans, Miriam, et al. "Effect of Conjugated Linoleic Acid on Fatigue, Body Composition, and Exercise Performance." Medicine and Science in Sports and Exercise, vol. 36, no. 5, 2004, pp. 1454–1464.
7. Wahle, Klaus W J, et al. "Conjugated Linoleic Acids: Are They Beneficial or Detrimental to Health?" Progress in Lipid Research, vol. 43, no. 6, 2004, pp. 553–587.
8. Bhattacharya, Arun, et al. "Biological Effects of Conjugated Linoleic Acids in Health and Disease." The Journal of Nutritional Biochemistry, vol. 13, no. 9, 2002, pp. 508–516.
9. Blankson, Henrietta, et al. "Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans." The Journal of Nutrition, vol. 130, no. 12, 2000, pp. 2943–2948.
10. Thom, Erling, et al. "Conjugated Linoleic Acid Reduces Body Fat in Healthy Exercising Humans." The Journal of International Medical Research, vol. 30, no. 3, 2002, pp. 195–201.
11. Risérus, Ulf, and Arne Astrup. "Conjugated Linoleic Acid Supplementation in Humans—Metabolic Effects." Lipids, vol. 38, no. 2, 2003, pp. 139–144.
12. Gaullier, Jean-Michel, et al. "Conjugated Linoleic Acid Supplementation for 24 Months Is Well Tolerated by and Reduces Body Fat Mass in Healthy, Overweight Humans." The Journal of Nutrition, vol. 135, no. 4, 2005, pp. 778–784.