Conjugated Linoleic Acid is an omega-6 fat acid. CLA is a more common name for it. CLA supplements can be used to aid in weight loss, bodybuilding and diabetes. What are the benefits and risks of CLA?
While weight loss diets have traditionally recommended avoiding fats, there are both good and bad fats. Modern dietary guidelines encourage moderate amounts of good fat for weight loss and general well-being. CLA is generally considered a healthy fat by researchers.
CLA is primarily found in dairy products and beef. CLA is believed to have a variety of health benefits. Researchers disagree on the health benefits of CLA, even though it appears to be safe.
We will be looking at the benefits and risks of CLA as a supplement and diet in this article.
CLAs are a group of fatty acids that can be found in animal products such as meat and dairy. CLAs are rich in omega-6 fatty acid. They are polyunsaturated fats, which according to the American Heart Association (AHA), can have beneficial effects for the heart.
Technically, CLAs can also be considered trans fats. These are generally unhealthy fats. CLA, though, is a natural trans fat that does not appear to have the same adverse health effects as industrially produced trans fats. Artificial trans fats are associated with a higher risk for heart disease, according to the AHA.
Although there is ample evidence that industrial trans fats can be harmful, research on natural trans oils and their effects has been limited.
CLA supplements are popular because they can help with weight loss and improve heart health. However, the evidence is mixed and most of the studies are done on animals rather than humans. CLA’s exact benefits for health are still unknown.
These sections will discuss CLA’s potential benefits and current research.
Weight loss
According to the Office of Dietary Supplements, “CLA can help you lose weight and body fat.”
CLA is a key ingredient in the breakdown of fats, according to a 2015 review paper. CLA may help you lose weight.
Although many studies have demonstrated significant weight loss in animals (and there are many), a 2015 review found that the same results don’t necessarily apply to humans.
Numerous studies have shown that CLA can promote weight loss, when compared with placebo groups. These examples show that evidence is inconsistent among studies.
Bodybuilding
No studies have been done on the effects of CLA specifically on bodybuilding. The benefits of CLA supplements when combined with exercise are varied, according to a 2015 review.
However, the researchers include several studies that show CLA supplements can reduce body fat and increase lean body mass. This is the ratio between body weight and body fat.
One study found that participants who consumed 1.8mg of CLA over 12 weeks and exercised for 90 minutes three days per week decreased their body fat, but not their weight. Researchers compared the results to a placebo group. According to the authors, CLA may reduce fat deposition.
How can you lose weight but get less benefits?
Recent research has raised questions about whether CLA-induced weightloss is as effective as other methods, such as exercise and calorie restriction.
A 2017 study compared two obese groups of mice with human metabolic syndrome characteristics. The researchers administered CLA to the first group and restricted calories to the second group in order to test their weight loss.
Scientists compared the physical differences between the two groups. Although both groups lost the same amount of weight, they experienced different physical changes.
* CLA supplementation reduced subcutaneous fat in mice, which is a healthy, protective form of fat. It also prevented them from gaining harmful visceral fat.
* CLA did not show any improvement in markers of diabetes such as fasting blood glucose levels or calorie restriction. Visceral fat, which is a significant contributor to insulin resistance, makes this possible.
According to the study, calorie restriction is a better way to lose weight than CLA supplements.
Heart health
Plaque builds up in the arteries and is known as the hardening of thearteries or the therosclerosis. This is a risk factor to heart disease.
A 2018 study of obese mice showed that CLA supplements may help prevent atherosclerosis.
Researchers need to conduct more studies before they can determine the true impact of CLA on atherosclerosis in people.
CLA can be obtained from diets that are rich in CLA, or through CLA supplements.
Dairy and meat
CLA is found in animal products from ruminants such as cows and goats, sheep and deer. These products include meats, cheese, and milk.
CLA content in animal products varies depending on the farming methods. CLA is higher in products from grass-fed animals than from those fed grain.
Numerous studies over the past decades have shown that grass-based diets increase fatty acid ratios. This includes increasing CLA and Omega-3 content as well as increasing the healthy antioxidant content of beef.
The amount of CLA in milk fat can be increased by feeding animals linoleic acids-rich plant sources such as soybean, sunflower, or linseed oils.
Bulletproof coffee is a popular way to consume CLA-rich butter. It combines coffee with oil and butter.
Supplements to CLA
Supplements contain CLA that is not found in natural animal products. CLA is created by chemically altering the plant source of linoleic acids in order to make supplements.
Numerous studies have shown that CLA should be obtained from natural sources rather than supplements.
Although there are no guidelines, past studies have shown that fat loss can be achieved by eating at least 3 grams per day. The recommended daily intake of fat loss supplements for fat loss was between 3.4 and 6.8 grams.
ODS states that CLA is safe when taken up to 6g per day over a period of one year. Studies to date have not provided any information on how much CLA individuals may consume.
For dramatic results in animal studies, mice had to consume high amounts of CLA. There are not many studies on long-term CLA supplementation.
According to the ODS, CLA could cause side effects such as:
There is evidence to suggest that there may be a link between the amount of CLA required for weight loss and adverse effects such as insulin resistance and systemic inflammation. Another study suggests that CLA could worsen fatty liver disease.
These concerns call for further research into possible side effects of CLA on humans.
CLA can be found in foods made from ruminants such as cows, goats and sheep. CLA is found in products made from grass-fed animals more than those made from grain-fed animals.
According to official sources, CLA appears to be safe. However, some people might experience mild side effects such as digestive problems.
Although studies have shown the potential benefits of CLA for weight loss and increased lean body mass, further research is needed.
