Conjugated linoleic acid (CLA) is a slightly altered form of the essential Omega 6 fatty acid, linoleic acid and is naturally occuring in meat, dairy products, poultry and eggs. Intestinal bacteria synthesise CLA from linoleic acid , although there is no evidence that supplementing LA increases levels of CLA in the blood.
What it does
The function of CLA is not clear although it is an anti-oxidant and appears to have a role in fat metabolism and protein synthesis. It may have protective effects against degenerative diseases. It may be useful for athletes and people who exercise regularly as it helps increase strength, protect against oxidative stress and may increase the ability to use stored fat for energy. It is a fatty acid found in meat and dairy products. It’s available in supplement form and has gained popularity for its potential health benefits.
It is found naturally in meat and dairy products from ruminant animals, such as cows, sheep, and goats. The amount of CLA in these foods depends on a number of factors, including the animal’s diet and how it is raised.
Here are some of the best food sources of CLA:
- Grass-fed beef
- Full-fat dairy products, such as milk, cheese, and yogurt
- Lamb
- Mutton
- Eggs
- Wild salmon
Here are some tips for increasing your intake of conjugated linoleic acid from food:
- Choose grass-fed beef and full-fat dairy products over grain-fed beef and low-fat dairy products.
- Include a variety of meat and dairy products in your diet.
- Cook your meat and dairy products at low temperatures to reduce the formation of harmful compounds.
By following these tips, you can easily increase your intake of CLA from food and enjoy its many health benefits.
CLA Benefits and Dangers:
Here’s a comprehensive table highlighting the potential benefits and risks of CLA supplements:
| Benefits | Dangers |
|---|---|
| Supports Weight Management | May Cause Digestive Issues |
| Aids in Muscle Building | Potential Adverse Effects on Blood Lipids |
| Enhances Metabolic Function | Interaction with Medications |
| Supports Cardiovascular Health | May Exacerbate Insulin Resistance |
| May Have Anti-Cancer Properties | Allergic Reactions (for those allergic to dairy) |
CLA Side Effects
While conjugated linoleic acid is generally considered safe when taken within recommended doses, some individuals may experience mild digestive issues such as stomach upset or diarrhea. Additionally,it may interact with certain medications, so it’s crucial to consult a healthcare provider before adding it to your regimen.
CLA for Weight Loss
CLA has been studied for its potential to support weight loss by enhancing fat metabolism and inhibiting fat storage. For example, research suggests that conjugated linoleic acid may help reduce body fat percentage and increase lean muscle mass. However, it’s important to note that results can vary, and it should be used as part of a balanced diet and exercise routine.
For Whom is it Recommended?
supplements are generally recommended for people who are looking to improve their body composition, reduce inflammation, or improve their heart health.
CLA supplements are often used by athletes and bodybuilders to help them lose fat and build muscle. These supplements may also be helpful for people who are trying to lose weight or reduce their body fat percentage.
Conjugated linoleic acid supplements may also be helpful for people with inflammatory conditions, such as arthritis, asthma, and inflammatory bowel disease. They may also help to improve heart health by lowering cholesterol levels and reducing blood pressure.
However, it is important to note that these supplements are not a magic bullet for weight loss or improving body composition. They should be used in conjunction with a healthy diet and regular exercise.
Here are some specific groups of people who may benefit from taking CLA supplements:
- People who are obese or overweight
- People who are trying to lose body fat
- People who are trying to build muscle
- Athletes and bodybuilders
- People with inflammatory conditions
- People with high cholesterol or blood pressure
If you are considering taking conjugated linoleic acid supplements, it is important to talk to your doctor first. They can help you determine if the supplements are right for you and can recommend the appropriate dosage.
Disclaimer: I am not a medical professional and this information should not be taken as medical advice. Always talk to your doctor before taking any supplements, especially if you have any underlying health conditions or are taking any medications.
Cautions
Generally, there are no side effects or contra-indications from using CLA.
At the time of writing there were no well known negative drug interactions with CLA.
