Key Takeaways
- CLA is a type of fatty acid found primarily in animal products like beef and dairy.
- Known for potential benefits such as weight management, improved body composition, and enhanced immune function.
- CLA supplements are popular, but the efficacy and safety of high doses are debated.
- The balance between benefits and risks of CLA supplementation varies depending on the individual.
- Dietary sources of CLA are generally safer and provide additional nutrients compared to supplements.
Introduction
Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid found in various animal products, particularly beef and dairy.
It has garnered attention for its potential health benefits, including weight management, muscle growth, and immune function enhancement.
What is Conjugated Linoleic Acid (CLA)?
CLA refers to a group of fatty acid isomers derived from linoleic acid, an essential omega-6 fatty acid.
The unique arrangement of double bonds distinguishes CLA from other fatty acids. These isomers have different biological activities, with some believed to offer more health benefits than others.
Health Benefits of CLA
Weight Management and Fat Loss
Several studies suggest that CLA can aid in reducing body fat. It is thought to influence fat metabolism by promoting fat breakdown and inhibiting fat storage.
This makes it a popular supplement among those seeking to manage their weight.
Muscle Mass and Body Composition
CLA may also help in improving body composition by increasing lean muscle mass. Some research indicates that it can support muscle growth, especially when combined with resistance training, making it appealing to athletes and fitness enthusiasts.
Immune Function and Anti-inflammatory Properties
CLA has shown potential in enhancing immune function. It may modulate immune responses and reduce inflammation, contributing to overall health and well-being.
Other Potential Benefits
- Cardiovascular Health: CLA might help in managing cholesterol levels and promoting heart health.
- Cancer Prevention: Some studies suggest anti-carcinogenic properties, although more research is needed.
- Blood Sugar Regulation: CLA may assist in maintaining healthy blood sugar levels, beneficial for those with insulin resistance.
Sources of CLA
CLA in Diets
CLA is abundant in low-carb, ketogenic, and carnivore diets, providing a source of healthy fats.
Compared to plant-based diets, which lack CLA, animal-based diets offer this beneficial fatty acid naturally.
High-CLA foods include grass-fed beef, lamb, and dairy products. Grass-fed animals tend to have higher CLA levels compared to grain-fed counterparts.
Eating these foods ensures a natural and safe intake of CLA along with other essential nutrients.
CLA Supplements: What You Need to Know
CLA supplements are widely available and often marketed for weight loss and muscle building.
Recommended doses vary, but typically range from 3 to 6 grams per day. However, the benefits of CLA supplements compared to natural dietary sources remain a topic of debate.
Potential Risks and Side Effects
While CLA is generally considered safe, high-dose supplementation can pose risks. Some potential side effects include:
- Insulin Resistance: High doses may negatively impact insulin sensitivity.
- Increased Inflammation: Contrary to its anti-inflammatory properties, excessive CLA can lead to higher inflammatory markers.
- Gastrointestinal Issues: Some individuals report digestive discomfort with CLA supplements.
People with underlying health conditions should consult a healthcare provider before starting CLA supplements.
Conclusion
CLA offers various potential health benefits, particularly in weight management, muscle growth, and immune function. However, it’s best to obtain CLA from natural food sources like grass-fed beef and dairy, as these provide additional nutrients and have fewer risks compared to supplements. Considering both the benefits and potential side effects, individuals should approach CLA supplementation cautiously and prioritize dietary sources.
FAQs
What foods are highest in CLA?
Grass-fed beef, lamb, and dairy products are among the richest natural sources of CLA.
Is CLA safe to take as a supplement?
While generally considered safe in moderate doses, high-dose supplementation can have potential risks and side effects.
How does CLA help with fat loss?
CLA may influence fat metabolism, leading to reduced body fat, particularly in overweight individuals.
Can CLA improve muscle mass?
Some studies suggest that CLA can help maintain or increase lean muscle mass when combined with resistance training.
Should I get CLA from food or supplements?
It’s generally recommended to obtain CLA from natural food sources, as they provide additional nutrients and have a lower risk of side effects compared to supplements.
Research
Asbaghi, O., Shimi, G., Naseri, K., Saadati, S., Kelishadi, M.R., Doaei, S. and Haghighat, N., 2022. The effects of conjugated linoleic acid supplementation on blood pressure and endothelial function in adults: A systematic review and dose-response meta-analysis. European Journal of Pharmacology, [online] 931, p.175162.
https://doi.org/10.1016/j.ejphar.2022.175162.
Asbaghi, O., Ashtary-larky, D., Naseri, K., Saadati, S., Zamani, M., Rezaei Kelishadi, M., Nadery, M., Doaei, S. and Haghighat, N., 2022. The effects of conjugated linoleic acid supplementation on lipid profile in adults: A systematic review and dose–response meta-analysis. *Frontiers in Nutrition*, [online] 9. https://doi.org/10.3389/fnut.2022.953012.
Asbaghi, O., Shimi, G., Hosseini Oskouie, F., Naseri, K., Bagheri, R., Ashtary-Larky, D., Nordvall, M., Rastgoo, S., Zamani, M. and Wong, A., 2023. The effects of conjugated linoleic acid supplementation on anthropometrics and body composition indices in adults: a systematic review and dose–response meta-analysis. *British Journal of Nutrition*, [online] 131(3), pp.406–428. https://doi.org/10.1017/s0007114523001861.
Calderon Moreno, R., Correa, R., Oberg, A. S., & Papatheodorou, S. (2019). SUN-065 Effects of Conjugated Linoleic Acid (CLA) on Insulin Resistance and BMI in Subjects with and without the Metabolic Syndrome: A Systematic Review and Meta-Analysis. *Journal of the Endocrine Society*, 3(Supplement_1). https://doi.org/10.1210/js.2019-SUN-065.
Derakhshande-Rishehri, S.-M., Mansourian, M., Kelishadi, R. and Heidari-Beni, M., 2014. Association of foods enriched in conjugated linoleic acid (CLA) and CLA supplements with lipid profile in human studies: a systematic review and meta-analysis. *Public Health Nutrition*, [online] 18(11), pp.2041–2054. https://doi.org/10.1017/s1368980014002262.
Dilzer, A. and Park, Y., 2012. Implication of Conjugated Linoleic Acid (CLA) in Human Health. *Critical Reviews in Food Science and Nutrition*, [online] 52(6), pp.488–513. https://doi.org/10.1080/10408398.2010.501409.
Ghodoosi, N., Rasaei, N., Goudarzi, K., Hashemzadeh, M., Dolatshahi, S., Omran, H.S., Amirani, N., Ashtary-larky, D., Shimi, G. and Asbaghi, O., 2023. The effects of conjugated linoleic acid supplementation on glycemic control, adipokines, cytokines, malondialdehyde and liver function enzymes in patients at risk of cardiovascular disease: a GRADE-assessed systematic review and dose–response meta-analysis. Nutrition Journal, [online] 22(1).
https://doi.org/10.1186/s12937-023-00876-3.
Hagdallah, H., Elyse Ireland, H. and Williams, J., 2020. Conjugated Linoleic Acid (CLA) Effect on Body Weight and Body Composition in Women (Systematic Review and Meta-Analysis). *Proceedings of the Nutrition Society*, [online] 79(OCE2). https://doi.org/10.1017/s0029665120002104.
Haghighatdoost, F. and Hariri, M., 2018. Effect of Conjugated Linoleic Acid Supplementation on Serum Leptin Concentration: A Systematic Review and Meta-Analysis. *Endocrine, Metabolic & Immune Disorders - Drug Targets*, [online] 18(3), pp.185–193. https://doi.org/10.2174/1871530318666171207143254.
Haghighat, N., Shimi, G., Shiraseb, F., Karbasi, A., Nadery, M., Ashtary-larky, D., Zamani, M. and Asbaghi, O., 2022. The effects of conjugated linoleic acid supplementation on liver function enzymes and malondialdehyde in adults: A GRADE-assessed systematic review and dose-response meta-analysis. Pharmacological Research, [online] 186, p.106518.
https://doi.org/10.1016/j.phrs.2022.106518.
Kim, B., Lim, H.R., Lee, H., Lee, H., Kang, W. and Kim, E., 2016. The effects of conjugated linoleic acid (CLA) on metabolic syndrome patients: A systematic review and meta-analysis. *Journal of Functional Foods*, [online] 25, pp.588–598. https://doi.org/10.1016/j.jff.2016.07.010.
Kim, Y., Kim, J., Whang, K. and Park, Y., 2016. Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism. *Lipids*, [online] 51(2), pp.159–178. https://doi.org/10.1007/s11745-015-4115-8.
Lehnen, T.E., da Silva, M.R., Camacho, A., Marcadenti, A. and Lehnen, A.M., 2015. A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism. *Journal of the International Society of Sports Nutrition*, [online] 12(1). https://doi.org/10.1186/s12970-015-0097-4.
Liang, C.-W., Cheng, H.-Y., Lee, Y.-H., Liou, T.-H., Liao, C.-D. and Huang, S.-W., 2022. Effects of conjugated linoleic acid and exercise on body composition and obesity: a systematic review and meta-analysis. *Nutrition Reviews*, [online] 81(4), pp.397–415. https://doi.org/10.1093/nutrit/nuac060.
Mazidi, M., Karimi, E., Rezaie, P., & Ferns, G. A. (2017). Effects of conjugated linoleic acid supplementation on serum C-reactive protein: A systematic review and meta-analysis of randomized controlled trials. *Cardiovascular Therapeutics*, 35(6), e12275. https://doi.org/10.1111/1755-5922.12275.
Mohammadi-Sartang, M., Sohrabi, Z., Esmaeilinezhad, Z., Aqaeinezhad R, S. and Jalilpiran, Y., 2018. Effect of Conjugated Linoleic Acid on Leptin Level: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. *Hormone and Metabolic Research*, [online] 50(02), pp.106–116. https://doi.org/10.1055/s-0044-100041.
Morvaridzadeh, M., Estêvão, M.D., Morvaridi, M., Belančić, A., Mohammadi, S., Hassani, M., Heshmati, J. and Ziaei, S., 2022. The effect of Conjugated Linoleic Acid intake on oxidative stress parameters and antioxidant enzymes: A systematic review and meta-analysis of randomized clinical trials. *Prostaglandins & Other Lipid Mediators*, [online] 163, p.106666. https://doi.org/10.1016/j.prostaglandins.2022.106666.
Rahman, M.M., Halade, G.V., El Jamali, A. and Fernandes, G., 2009. Conjugated linoleic acid (CLA) prevents age-associated skeletal muscle loss. *Biochemical and Biophysical Research Communications*, [online] 383(4), pp.513–518. https://doi.org/10.1016/j.bbrc.2009.04.071.
Rastgoo, S., Shimi, G., Shiraseb, F., Karbasi, A., Yousefi, M., Golalipour, E., Asbaghi, O., & Zamani, M. (2023). The effects of conjugated linoleic acid supplementation on inflammatory cytokines and adipokines in adults: A GRADE-assessed systematic review and dose–response meta-analysis. *Frontiers in Immunology*, 14, 1092077. https://doi.org/10.3389/fimmu.2023.1092077.
Suksatan, W., Putera, H.D., Abdulkadhim, A.H., Hammid, A.T., Ismailov, J.A., Jannat, B., Parvizi, R. and Izadi, F., 2022. The effect of conjugated linoleic acid supplementation on oxidative stress markers: A systematic review and meta-analysis of randomized controlled trials. *Clinical Nutrition ESPEN*, [online] 49, pp.121–128. https://doi.org/10.1016/j.clnesp.2022.04.004.
Tarnopolsky, M., Zimmer, A., Paikin, J., Safdar, A., Aboud, A., Pearce, E., Roy, B., & Doherty, T. (2007). Creatine Monohydrate and Conjugated Linoleic Acid Improve Strength and Body Composition Following Resistance Exercise in Older Adults. *PLOS ONE*, 2(10), e991. https://doi.org/10.1371/journal.pone.0000991.
Whigham, L.D., Watras, A.C. and Schoeller, D.A., 2007. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. *The American Journal of Clinical Nutrition*, [online] 85(5), pp.1203–1211. https://doi.org/10.1093/ajcn/85.5.1203.
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