Conjugated Linoleic Acid (CLA) is used in particular by veterinarians for its action on reducing fat mass and increasing muscle mass.
Conjugated Linoleic Acid (CLA) reduces appetite and stimulates the metabolism.
Conjugated Linoleic Acid (CLA) promotes the use of fat by the body.
CAS Number: 2420-56-6 (generic), 121250-47-3 (mixture of isomers)
EC Number: 618-463-2
Chemical Formula: C18H32O2
Molecular Weight: 280.45 g/mol
SYNONYMS:
CLA, cis-9 trans-11 linoleic acid, trans-10 cis-12 linoleic acid, 9Z,11E-octadecadienoic acid, 10E,12Z-octadecadienoic acid, Conjugated Octadecadienoic Acid, Rumenic Acid, Linoleic Acid Isomer, Acide Linoléique Conjugué, Acide Linoléique Conjugué Cis-9,trans-11, Acide Linoléique Conjugué trans-10,cis-12, Acido Linoleico Conjugado, ALC, Cis-9,trans-11 Conjugated Linoleic Acid, Cis-Linoleic Acid, CLA, CLA-Free Fatty Acid, CLA-Triacylglycerol, LA, Linoleic Acid, Trans-10,cis-12 Conjugated Linoleic Acid,
Conjugated Linoleic Acid (CLA) is a family of isomers of linoleic acid.
In principle, 28 isomers are possible.
Conjugated Linoleic Acid (CLA) is found mostly in the meat and dairy products derived from ruminants.
The two C=C double bonds are conjugated (i.e., separated by a single bond).
Conjugated Linoleic Acid (CLA) is simultaneously both cis-fats and trans-fats, as one of the two C=C bonds is cis and the other trans.
Conjugated Linoleic Acid (CLA) is marketed as a dietary supplement on the basis of its claimed health benefits.
Conjugated Linoleic Acid (CLA) is a fatty acid that can be mostly be found in beef, dairy products and vegetable oils.
Conjugated Linoleic Acid (CLA) is often used in the context of weight management.
Conjugated Linoleic Acid (CLA) supplementation decreases circulatory leptin levels and shows beneficial effects on body composition.
Conjugated Linoleic Acid (CLA) can reduce body fat and may increase lean body mass in obese adults.
Conjugated linoleic acid (CLA) is a type of omega-6 fatty acid that is believed to be good for health.
Conjugated Linoleic Acid (CLA)’s popular in weight loss and sporting communities as a solution for burning fat, building muscle, and boosting energy.
Despite its widespread use, experts don’t recommend using Conjugated Linoleic Acid (CLA) as a dietary and fitness supplement.
This is because there is not enough evidence to prove the health benefits of Conjugated Linoleic Acid (CLA).
Moreover, studies show that taking large doses of Conjugated Linoleic Acid (CLA)— like the quantities found in supplements — can be harmful.
Conjugated Linoleic Acid (CLA) is a slightly modified form of the essential fatty acid called linoleic acid.
Linoleic acid is one of the most common types of omega-6 fatty acids.
You can find Conjugated Linoleic Acid (CLA) in large amounts in vegetable oils made from soybean, sunflower, and corn, as well as in seeds, nuts, and dry fruits.
The word “conjugated” refers to the fact that the double bonds in these fatty acids are arranged in various ways.
These varied arrangements result in 28 distinct forms of Conjugated Linoleic Acid (CLA), each having a slightly different structure and properties.
Since Conjugated Linoleic Acid (CLA) is made up of multiple double bonds, it can also be classified chemically as trans fat.
Keep in mind, though, that this is a natural trans fat, similar to what you can find in various healthy foods.
Such naturally occurring trans fats are different from trans fats in certain industrially produced foods, which are known to harm human health when taken in large amounts.
Conjugated Linoleic Acid (CLA) is a type of fat.
Dairy and beef are major sources of Conjugated Linoleic Acid (CLA) in the diet.
Most Conjugated Linoleic Acid (CLA) supplements are made from safflower oil.
Conjugated Linoleic Acid (CLA) might help reduce body fat deposits and improve immune function.
The average diet supplies 15-174 mg of Conjugated Linoleic Acid (CLA) daily.
People commonly take Conjugated Linoleic Acid (CLA) by mouth for weight loss.
Conjugated Linoleic Acid (CLA) is also often used for bodybuilding and fitness, but there is limited scientific evidence to support these uses.
Conjugated Linoleic Acid (CLA) refers to a group of chemicals found in the fatty acid linoleic acid.
Dairy products and beef are the major dietary sources.
Conjugated Linoleic Acid (CLA) is used for cancer, “hardening of the arteries” (atherosclerosis), obesity, weight loss caused by chronic disease, bodybuilding, and limiting food allergy reactions.
An average diet supplies 15-174 mg of Conjugated Linoleic Acid (CLA) daily.
On the other hand, Conjugated Linoleic Acid (CLA) is derived from linoleic acid.
Conjugated Linoleic Acid (CLA) is a fatty acid supplement that is composed of cis-9, trans-11, trans-10 and cis-12.
The formulation of Conjugated Linoleic Acid (CLA) is facilitated during the initial biohydrogenation of the linoleic acid through the bacterium Butyrivibrio fibrisolvens.
Unlike safflower oil, Conjugated Linoleic Acid (CLA) is found in meat and dairy products, particularly in grass-fed animals, and is thought to have fat burning properties.
Discovered in the 1980s, Conjugated Linoleic Acid (CLA) is an unsaturated fatty acid of the omega-6 family.
Conjugated Linoleic Acid (CLA) is derived from the transformation of Linoleic acid and is mainly found in dairy products and meat.
Conjugated Linoleic Acid (CLA) is the common name for a group of polyunsaturated fatty acids that are available in concentrated dietary supplement form or as an ingredient in various other supplements.
Both the ASA and CAP have seen extravagant claims for products containing Conjugated Linoleic Acid (CLA), including assertions that they can help fat loss, maintain weight loss, return lean mass, help to make the body more toned, help to maintain the optimum balance between body fat and muscle and, even, fight cancer.
Conjugated Linoleic Acid (CLA) Is Not Very Effective for Weight Loss
Many high-quality studies have analyzed the effects of Conjugated Linoleic Acid (CLA) on fat loss in animals and humans.
However, its fat-burning potential is much stronger in animals than it is in humans.
Conjugated Linoleic Acid (CLA) is naturally produced by grazing animals.
Cows and other pastured ruminants such as goats and deer have a unique enzyme in their digestive system that converts the omega-6 fatty acids in green plants to Conjugated Linoleic Acid (CLA).
Conjugated Linoleic Acid (CLA) is then stored in the animals’ muscle tissues and milk.
There are many different forms of Conjugated Linoleic Acid (CLA), but the two important ones are called c9, t11 (cis-9, trans-11) and t10, c12 (trans-10, cis-12).
C9, t11 is most abundant in food, whereas t10, c12 is the form most often found in Conjugated Linoleic Acid (CLA) supplements and associated with weight loss.
T10, c12 is also present in foods, albeit in much smaller amounts.
Conjugated Linoleic Acid (CLA) is not an essential fatty acid, so you don’t need to obtain it from your diet for optimal health.
Nevertheless, many people take Conjugated Linoleic Acid (CLA) supplements for their purported fat-burning effects.
Summary Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid.
While Conjugated Linoleic Acid (CLA)’s not an essential nutrient, it’s commonly taken as a dietary supplement for its purported fat-burning benefits.
USES and APPLICATIONS of CONJUGATED LINOLEIC ACID (CLA):
Animal Nutrition: Conjugated Linoleic Acid (CLA) is included in livestock feed to enhance CLA content in meat and dairy.
Conjugated Linoleic Acid (CLA) is made of safflower oil and contains no stimulants. CLA has a perfect mixture of the two active isomers (c9,t11) and (t10,c12).
Conjugated Linoleic Acid (CLA) supplementation decreases circulatory leptin levels and shows beneficial effects on body composition.
Leptin is also called the satiety hormone.
Conjugated Linoleic Acid (CLA) helps to inhibit the feeling of hunger and it regulates the energy balance.
Fat cells produce more leptin, which can make people who are overweight or obese leptin resistant.
In other words, they are less sensitive to leptin.
This means that the body is not able to detect the feeling of satiety.
The body still triggers hunger responses, even though the energy stores and leptin levels are high.
Supplementing Conjugated Linoleic Acid (CLA) to your diet can reduce body fat and may increase lean body mass in obese adults, because the calorie intake can be better controlled.
Each serving contains 3000mg Conjugated Linoleic Acid (CLA).
Conjugated Linoleic Acid (CLA) might help reduce body fat deposits and improve immune function.
Conjugated Linoleic Acid (CLA) is used in particular by veterinarians for its action on reducing fat mass and increasing muscle mass.
Conjugated Linoleic Acid (CLA) reduces appetite and stimulates the metabolism.
Conjugated Linoleic Acid (CLA) promotes the use of fat by the body.
Conjugated Linoleic Acid (CLA)'s action also contributes to reducing the size of adipocytes, cells in charge of storing fatty acids, a source of energy.
Thus, Conjugated Linoleic Acid (CLA) participates in the activation of enzymes involved in the reduction of fat present at abdominal level.
-Nutritional Supplements:
Conjugated Linoleic Acid (CLA) is used in weight management and fat metabolism.
Conjugated Linoleic Acid (CLA) helps in muscle retention during weight loss.
-Food Industry uses of Conjugated Linoleic Acid (CLA):
Conjugated Linoleic Acid (CLA) is naturally found in dairy products and meat from ruminant animals.
Conjugated Linoleic Acid (CLA) is added to functional foods and fortified products.
-Pharmaceutical Applications of Conjugated Linoleic Acid (CLA):
Conjugated Linoleic Acid (CLA) is investigated for its role in metabolic health and inflammation control.
Potential use of Conjugated Linoleic Acid (CLA) in reducing cholesterol levels.
-Cosmetics & Skincare uses of Conjugated Linoleic Acid (CLA):
Conjugated Linoleic Acid (CLA) is used in anti-aging and skin-firming formulations.
Conjugated Linoleic Acid (CLA) may help in reducing cellulite appearance.
BENEFITS OF CONJUGATED LINOLEIC ACID (CLA):
Conjugated Linoleic Acid (CLA) is an unsaturated fatty acid belonging to the oméga-6 family.
Conjugated Linoleic Acid (CLA) is fatty acids that acts on a system known as PPAR to induce fat loss.
At least, that is what the theory says.
Conjugated Linoleic Acid (CLA) too weakly affects PPAR receptors to really induce fat loss in an appreciable amount.
TTA appears more promising.
Conjugated Linoleic Acid (CLA) is a term used to refer to a mixture of fatty acids that have the general structure of linoleic acid (18 carbons in length, 2 double bonds) where the double bonds exist two carbons away from each other; they are all polyunsaturated fatty acids, and some may be trans fatty acids.
Although many exist, only two are commonly referred to.
One called c9t11 (cis-9, trans-11) and the other t10c12 (trans-10, cis-12), named after what bond occurs where on the side chain.
Conjugated Linoleic Acid (CLA) has been investigated to be a fat burner and health promoting agent due to its effect on a molecular signalling receptor family named PPAR which is related to fat burning, steroid signalling, inflammation, and glucose/lipid metabolism.
However, human studies on Conjugated Linoleic Acid (CLA) are very unreliable and the overall effects seen with CLA are not overly potent as well as sometimes contradicting.
Conjugated Linoleic Acid (CLA) is a good research standard to investigated fatty acids and the PPAR system, but its usage as a supplement for personal goals is quite lacklustre.
Conjugated Linoleic Acid (CLA) is a nutritional supplement with a minimum specification of 60%.
Conjugated Linoleic Acid (CLA) is most commonly used in nutraceutical and nutritional supplement applications.
CAN CONJUGATED LINOLEIC ACID (CLA) HELP YOU LOSE WEIGHT?
Conjugated Linoleic Acid (CLA) supplements may help you lose some weight, but there are more effective ways to lose weight and burn fat.
Instead you can try incorporating more Conjugated Linoleic Acid (CLA)-rich foods in your diet.
Those trying to lose weight are often advised to eat less and move more.
But this advice is often ineffective on Conjugated Linoleic Acid (CLA)'s own, and people are failing to reach their goals.
For this reason, many turn to supplements to help them lose weight.
One of these is Conjugated Linoleic Acid (CLA), a natural fatty acid found in meat and dairy products.
Research shows Conjugated Linoleic Acid (CLA)’s effective for fat loss in animals, but the evidence in humans is less promising.
SUITED FOR, CONJUGATED LINOLEIC ACID (CLA):
Persons that want to reduce their fat percentage without taking stimulants
Overweight or obese persons that want to change their body composition
Athletes that need to lose weight due to weight categories in their sport
PROPERTIES OF CONJUGATED LINOLEIC ACID (CLA):
*Antioxidant Activity:
Conjugated Linoleic Acid (CLA) protects cells from oxidative stress.
*Metabolic Benefits:
Conjugated Linoleic Acid (CLA) supports fat metabolism and muscle retention.
*Anti-Inflammatory Effects:
Conjugated Linoleic Acid (CLA) may help in reducing chronic inflammation.
*Lipid-Lowering Potential:
Studied for reducing LDL (bad cholesterol) levels.
*Body Composition Support:
Conjugated Linoleic Acid (CLA) is often used in fitness and bodybuilding supplements.
BENEFITS OF CONJUGATED LINOLEIC ACID (CLA):
*Weight Management:
Conjugated Linoleic Acid (CLA) promotes fat loss and lean muscle retention.
*Heart Health:
Conjugated Linoleic Acid (CLA) may help lower cholesterol and improve cardiovascular health.
*Immune Support:
Potential role in enhancing immune response.
*Improves Insulin Sensitivity:
Conjugated Linoleic Acid (CLA) may aid in glucose metabolism.
*Supports Healthy Skin:
Conjugated Linoleic Acid (CLA) is used in formulations for skin elasticity and hydration.
BIOCHEMISTRY OF CONJUGATED LINOLEIC ACID (CLA):
Conjugated Linoleic Acid (CLA) describes a variety of isomers of octadecadienoic fatty acids.
Commonly, Conjugated Linoleic Acid (CLA) is studied as some mixture of isomers wherein the isomers c9,t11-CLA (rumenic acid) and t10,c12-CLA were the most abundant.
Studies show however that individual isomers have distinct health effects.
Conjugated Linoleic Acid (CLA) is both a trans fatty acid and a cis fatty acid.
The cis bond causes a lower melting point and, ostensibly, also the observed beneficial health effects.
Unlike other trans fatty acids, Conjugated Linoleic Acid (CLA) may have beneficial effects on human health.
Conjugated Linoleic Acid (CLA) is conjugated, and in the United States, trans linkages in a conjugated system are not counted as trans fats for the purposes of nutritional regulations and labeling.
Conjugated Linoleic Acid (CLA)and some trans isomers of oleic acid are produced by microorganisms in the rumens of ruminants.
Non-ruminants, including humans, produce certain isomers of Conjugated Linoleic Acid (CLA) from trans isomers of oleic acid, such as vaccenic acid, which is converted to CLA by delta-9-desaturase.
In healthy humans, Conjugated Linoleic Acid (CLA) and the related conjugated linolenic acid (CLNA) isomers are bioconverted from linoleic acid and alpha-linolenic acid, respectively, mainly by Bifidobacterium bacteria strains inhabiting the gastrointestinal tract.
However, this bioconversion may not occur at any significant level in those with a digestive disease, gluten sensitivity, or dysbiosis.
HEALTH EFFECTS OF CONJUGATED LINOLEIC ACID (CLA):
Conjugated Linoleic Acid (CLA) is marketed in dietary supplement form for its supposed anti-cancer benefit (for which there is no strong evidence or known mechanism, and very few studies conducted so far) and as a bodybuilding aid.
A 2004 review of the evidence said that while Conjugated Linoleic Acid (CLA) seemed to benefit animals, there was a lack of good evidence of human health benefits despite the many claims made for it.
Likewise, there is insufficient evidence that Conjugated Linoleic Acid (CLA) has a useful benefit for overweight or obese people as it has no long-term effect on body composition.
DIETARY SOURCES OF CONJUGATED LINOLEIC ACID (CLA):
Food products from grass-fed ruminants (e.g. mutton and beef) are good sources of Conjugated Linoleic Acid (CLA) and contain much more of it than those from grain-fed animals.
Eggs from chickens that have been fed Conjugated Linoleic Acid (CLA) are also rich in CLA, and CLA in egg yolks has been shown to survive the temperatures encountered during frying.
Some mushrooms, such as Agaricus bisporus and Agaricus subrufescens, are rare non-animal sources of Conjugated Linoleic Acid (CLA).
HISTORY OF CONJUGATED LINOLEIC ACID (CLA):
In 1979 Conjugated Linoleic Acids (CLA)were found to inhibit chemically-induced cancer and research on its biological activity has continued.
In 2008, the United States Food and Drug Administration categorized Conjugated Linoleic Acid (CLA) as generally recognized as safe (GRAS).
WHAT FOODS HAVE CONJUGATED LINOLEIC ACID (CLA)?
In general, people in the U.S. consume between 150 and 212 milligrams of Conjugated Linoleic Acid (CLA) daily through the food they eat.
Foods rich in Conjugated Linoleic Acid (CLA) include meats and dairy products like the following:
Beef
Lamb
Turkey
Butter
Whole milk
WHAT IS CONJUGATED LINOLEIC ACID (CLA) FOR?
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian (RD) or registered dietitian nutritionist (RDN), pharmacist, or healthcare provider.
No supplement is meant to treat, cure, or prevent disease.
The most widely known use for Conjugated Linoleic Acid (CLA) supplements by far is as a weight-loss aid.
It's a common ingredient in supplements marketed for this purpose.
With claims that it can reduce fat, build muscle, and increase energy and endurance, Conjugated Linoleic Acid (CLA) is popular among some athletes.
There's a wide range of other purported benefits, including cancer prevention and the treatment of high cholesterol, but evidence of this is lacking.
***Weight Loss
Researchers theorize that Conjugated Linoleic Acid (CLA) affects enzymes that contribute to fat storage, thereby suppressing appetite and blocking fat cells from increasing in size.
Some studies indicated that Conjugated Linoleic Acid (CLA) improved body composition and weight loss.
***Athletic Performance
Beyond its use for weight loss, proponents of Conjugated Linoleic Acid (CLA) supplementation believe it can enhance athletic performance in various ways, including by:
*Stimulating testosterone production
*Increasing strength
*Increasing muscle mass
*Heart Health
Studies of Conjugated Linoleic Acid (CLA)'s effects on heart protection show conflicting results.
Some recent research determined that Conjugated Linoleic Acid (CLA) does not affect cholesterol levels or blood pressure in humans and that its role in heart health is uncertain.
On the other hand, a systematic review showed that Conjugated Linoleic Acid (CLA) decreased low-density lipoprotein cholesterol (LDL, or "bad") in healthy adults.
Of note, Conjugated Linoleic Acid (CLA) from the diet and CLA from supplements seem to affect cholesterol profiles differently.
Conjugated Linoleic Acid (CLA) obtained through the diet was more beneficial.
Conjugated Linoleic Acid (CLA) from supplements slightly increased total cholesterol and decreased high-density lipoprotein cholesterol (HDL, or "good" cholesterol").
However, Conjugated Linoleic Acid (CLA) from foods did the opposite, causing a decrease in total cholesterol and an increase in HDL cholesterol.
Conjugated Linoleic Acid (CLA) is naturally occurring isomeric polyunsaturated fatty acids.
Isomers are compounds with the same chemical formula but different arrangements of the atoms they are made of.
The Conjugated Linoleic Acid (CLA) isomer that researchers associate with weight loss is called 10,12 CLA.
According to research, the bacteria in the gut of certain animals produce Conjugated Linoleic Acid (CLA).
This includes:
*sheep
*cattle
*goats
*deer
Additionally, Conjugated Linoleic Acid (CLA) is available in an industrialized form.
A 2019 study states that manufacturers can make Conjugated Linoleic Acid (CLA) from oils rich in linoleic acid, such as:
*safflower
*corn
*sunflower
*soybean
CAN CONJUGATED LINOLEIC ACID (CLA) AID IN WEIGHT LOSS?
While Conjugated Linoleic Acid (CLA) may aid in weight loss, researchers do not recommend it because of conflicting evidence studies provide.
A Visceral fat causes more risks and can have negative health consequences.
It is also linked to a higher death rate, as outlined in a 2022 research review.
The authors of the study concluded that Conjugated Linoleic Acid (CLA)-related weight loss is less metabolically healthy than other weight loss methods, such as calorie restriction.
USES AND EFFECTIVENESS OF CONJUGATED LINOLEIC ACID (CLA):
Possibly Effective for
*High blood pressure.
Taking Conjugated Linoleic Acid (CLA) by mouth along with a drug called ramipril seems to reduce blood pressure more than ramipril alone in people with uncontrolled high blood pressure.
However, taking Conjugated Linoleic Acid (CLA) alone does not seem to reduce blood pressure.
*Obesity.
Taking Conjugated Linoleic Acid (CLA) by mouth daily might help decrease body fat in adults and children.
Conjugated Linoleic Acid (CLA) might also reduce feelings of hunger, but it's not clear if this reduces food intake.
Conjugated Linoleic Acid (CLA) doesn't seem to decrease body weight or body mass index (BMI) in most people.
*Possibly Ineffective for
Common cold.
Taking Conjugated Linoleic Acid (CLA) by mouth does not prevent or reduce symptoms of the common cold.
*Diabetes.
Taking Conjugated Linoleic Acid (CLA) by mouth does not improve pre-meal or post-meal blood sugar or insulin levels in people with type 2 diabetes.
High levels of cholesterol or other fats (lipids) in the blood (hyperlipidemia).
Taking Conjugated Linoleic Acid (CLA) by mouth or drinking milk containing CLA doesn't seem to improve levels of cholesterol or blood fats called triglycerides in people with mildly high cholesterol levels.
There is interest in using Conjugated Linoleic Acid (CLA) for a number of other purposes, but there isn't enough reliable information to say whether it might be helpful.
Studies suggest that Conjugated Linoleic Acid (CLA) has only modest effects on weight loss.
Although Conjugated Linoleic Acid (CLA) doesn’t cause any serious side effects at doses up to 6 grams per day, there may be long-term risks from higher doses.
WHAT IS CONJUGATED LINOLEIC ACID (CLA)?
Linoleic acid is the most common omega-6 fatty acid, found in large amounts in vegetable oils but also in various other foods in smaller amounts.
The “conjugated” prefix has to do with the arrangement of the double bonds in the fatty acid molecule.
There are 28 different forms of Conjugated Linoleic Acid (CLA).
The difference between these forms is that their double bonds are arranged in various ways.
It’s important to keep in mind that something as minuscule as this can make a world of difference to our cells.
Conjugated Linoleic Acid (CLA) is essentially a type of polyunsaturated, omega-6 fatty acid.
In other words, Conjugated Linoleic Acid (CLA)’s technically a trans fat — but a natural type of trans fat that occurs in many healthy foods.
Numerous studies show that industrial trans fats — which are different from natural trans fats like Conjugated Linoleic Acid (CLA) — are harmful when consumed in high amounts.
Conjugated Linoleic Acid (CLA) is a type of omega-6 fatty acid.
While Conjugated Linoleic Acid (CLA) is technically a trans fat, it’s very different from the industrial trans fats that harm your health.
*Found in Beef and Dairy — Particularly From Grass-Fed Animals
The main dietary sources of Conjugated Linoleic Acid (CLA) are the meat and milk of ruminants, such as cows, goats and sheep.
The total amounts of Conjugated Linoleic Acid (CLA) in these foods varies greatly depending on what the animals ate.
For example, the Conjugated Linoleic Acid (CLA) content is 300–500% higher in beef and dairy from grass-fed cows than grain-fed cows.
Most people already ingest some Conjugated Linoleic Acid (CLA) through their diet.
The average intake in the US is about 151 mg per day for women and 212 mg for men.
Keep in mind that the Conjugated Linoleic Acid (CLA) you find in supplements is not derived from natural foods but made by chemically altering linoleic acid found in vegetable oils.
The balance of the different forms is heavily distorted in supplements.
They contain types of Conjugated Linoleic Acid (CLA) never found in large amounts in nature.
For this reason, Conjugated Linoleic Acid (CLA) supplements do not provide the same health effects as CLA from foods.
The main dietary sources of Conjugated Linoleic Acid (CLA) are dairy and meat from cows, goats and sheep, whereas CLA supplements are made by chemically altering vegetable oils.
CAN CONJUGATED LINOLEIC ACID (CLA) AID FAT BURNING AND WEIGHT LOSS?
Later, other researchers determined that Conjugated Linoleic Acid (CLA) could also reduce body fat levels.
As obesity increased worldwide, interest grew in Conjugated Linoleic Acid (CLA) as a potential weight loss treatment.
In fact, Conjugated Linoleic Acid (CLA) may be one of the most comprehensively studied weight loss supplement in the world.
Conjugated Linoleic Acid (CLA) has also been studied extensively in randomized controlled trials, the gold standard of scientific experimentation in humans — though with mixed results.
Some studies indicate that Conjugated Linoleic Acid (CLA) can cause significant fat loss in humans.
Conjugated Linoleic Acid (CLA) may also improve body composition by reducing body fat and increasing muscle mass.
However, many studies show no effect at all.
In a review of 18 controlled trials, Conjugated Linoleic Acid (CLA) was found to cause modest fat loss.
The effects are most pronounced during the first six months, after which fat loss plateaus for up to two years.
According to this paper, Conjugated Linoleic Acid (CLA) can cause an average fat loss of 0.2 pounds (01. kg) per week for about six months.
Another review gathered that Conjugated Linoleic Acid (CLA) caused about 3 pounds (1.3 kg) more weight loss than a placebo.
While these weight loss effects may be statistically significant, they are small — and there is potential for side effects.
Though Conjugated Linoleic Acid (CLA) supplements are linked to fat loss, the effects are small, unreliable and unlikely to make a difference in everyday life.
POTENTIAL HEALTH BENEFITS OF CONJUGATED LINOLEIC ACID (CLA):
In nature, Conjugated Linoleic Acid (CLA) is mostly found in the fatty meat and dairy of ruminant animals.
Many long-term observational studies have assessed disease risk in people who consume larger amounts of Conjugated Linoleic Acid (CLA).
Notably, people who get a lot of Conjugated Linoleic Acid (CLA) from foods are at a lower risk of various diseases, including type 2 diabetes and cancer.
Additionally, studies in countries where cows predominantly eat grass — rather than grain — show that people with the most Conjugated Linoleic Acid (CLA) in their bodies have a lower risk of heart disease.
However, this lower risk could also be caused by other protective components in grass-fed animal products, such as vitamin K2.
Of course, grass-fed beef and dairy products are healthy for various other reasons.
Many studies show that people who eat the most Conjugated Linoleic Acid (CLA) have improved metabolic health and a lower risk of many diseases.
*Large Doses May Cause Serious Side Effects
Evidence suggests that getting small amounts of natural Conjugated Linoleic Acid (CLA) from food is beneficial.
However, the Conjugated Linoleic Acid (CLA) found in supplements is made by chemically altering linoleic acid from vegetable oils.
They are usually of a different form than the Conjugated Linoleic Acid (CLA) found naturally in foods.
Supplemental doses are also much higher than the amounts people get from dairy or meat.
As is often the case, some molecules and nutrients are beneficial when found in natural amounts in real foods — but become harmful when taken in large doses.
Studies indicate that this is the case with Conjugated Linoleic Acid (CLA) supplements.
Large doses of supplemental Conjugated Linoleic Acid (CLA) can cause increased accumulation of fat in your liver, which is a stepping stone towards metabolic syndrome and diabetes.
Numerous studies in both animals and humans reveal that Conjugated Linoleic Acid (CLA) can drive inflammation, cause insulin resistance and lower “good” HDL cholesterol.
Keep in mind that many of the relevant animal studies used doses much higher than those people get from supplements.
However, some human studies using reasonable doses indicate that Conjugated Linoleic Acid (CLA) supplements may cause several mild or moderate side effects, including diarrhea, insulin resistance and oxidative stress.
The Conjugated Linoleic Acid (CLA) found in most supplements is different from the CLA found naturally in foods.
Several animal studies have observed harmful side effects from Conjugated Linoleic Acid (CLA), such as increased liver fat.
Conjugated Linoleic Acid (CLA) is an essential fatty acid that's important for good health.
We get small amounts of it from the food we eat.
It's also an antioxidant that may have other health benefits.
WHY DO PEOPLE TAKE CONJUGATED LINOLEIC ACID (CLA)?
Studies show that Conjugated Linoleic Acid (CLA) supplements may help people who are obese.
But it's complicated.
Conjugated Linoleic Acid (CLA) may decrease body fat.
It may help people feel fuller after eating.
However, it doesn't seem to lower a person's weight or BMI.
For now, if you're looking to lose weight, there's not enough evidence to show that taking Conjugated Linoleic Acid (CLA) will help.
As an antioxidant, Conjugated Linoleic Acid (CLA) may have cancer-fighting properties.
Studies have shown that women who get a lot of Conjugated Linoleic Acid (CLA) from their diets have a lower risk of colorectal cancer; they may also have a lower risk of breast cancer.
However, we don't know if taking Conjugated Linoleic Acid (CLA) supplements would have these benefits, too.
More research is needed.
Conjugated Linoleic Acid (CLA) does seem to lower bad LDL cholesterol.
But since it also lowers good HDL cholesterol, it's not a standard treatment.
People take Conjugated Linoleic Acid (CLA) supplements for other reasons, ranging from dry skin to multiple sclerosis (MS).
We don't know if Conjugated Linoleic Acid (CLA) will help with these conditions.
There's no standard dose for CLA.
For obesity, dosages may range from 1 gram to 6.8 grams daily, much higher than the amount of Conjugated Linoleic Acid (CLA) in a typical diet.
Ask your doctor for advice.
CAN YOU GET CONJUGATED LINOLEIC ACID (CLA) NATURALLY FROM FOODS?
Conjugated Linoleic Acid (CLA) is in many animal products, like milk, beef, and other meat.
Grass-fed beef may have higher levels of Conjugated Linoleic Acid (CLA) than grain-fed beef. It's also in sunflower and safflower oil.
Cooking food may increase levels of Conjugated Linoleic Acid (CLA).
WHAT ARE THE BENEFITS OF CONJUGATED LINOLEIC ACID (CLA)?
Conjugated linoleic acid (CLA) is an omega-6 fatty acid.
Proponents suggest that Conjugated Linoleic Acid (CLA) supplements may help with weight loss and bodybuilding.
However, more research is still necessary.
Although weight-loss diets traditionally suggest avoiding foods with too much fat, there are good and bad types of fat.
Nearly all modern dietary guides encourage eating moderate amounts of good fat, both for weight loss and general health.
Researchers generally consider Conjugated Linoleic Acid (CLA) a healthful fat.
The main dietary sources of Conjugated Linoleic Acid (CLA) are dairy products and beef.
People believe that this particular fatty acid has a range of health benefits.
However, while Conjugated Linoleic Acid (CLA) seems to be safe, researchers disagree about its benefits for health.
Conjugated Linoleic Acid (CLA) is a family of fatty acids originating in animal products, including meat and dairy.
Conjugated Linoleic Acid (CLA) contains omega-6 fatty acids.
Conjugated Linoleic Acid (CLA) is polyunsaturated fat, which the American Heart Association (AHA) say can have beneficial effects on the heart.
Conjugated Linoleic Acid (CLA) is also technically trans fats, which, in most cases, are unhealthful fats.
However, Conjugated Linoleic Acid (CLA) is a natural form of trans fat and does not seem to have the same negative health effects as artificially produced, industrial trans fats.
The AHA has linked artificial trans fats to a higher risk of heart disease.
While there is a large amount of evidence to show that industrial trans fats are harmful, the research on natural trans fats and their effects is limited and inconclusive.
POSSIBLE HEALTH BENEFITS OF CONJUGATED LINOLEIC ACID (CLA):
Many people use Conjugated Linoleic Acid (CLA) supplements, believing that they have benefits for weight loss and heart health.
The evidence is mixed, however, and many of the studies involve animals instead of humans.
Consequently, the research is not yet clear about the exact health benefits of Conjugated Linoleic Acid (CLA).
The following sections discuss the possible benefits of Conjugated Linoleic Acid (CLA) and what the current research suggests.
*Weight loss
According to the Office of Dietary Supplements (ODS), “Conjugated Linoleic Acid (CLA) may help you lose a very small amount of weight and body fat.
A 2015 review paper states that Conjugated Linoleic Acid (CLA) plays a major role in breaking down fats in the body.
This may be why people believe Conjugated Linoleic Acid (CLA) can help with weight loss.
Several studies show that Conjugated Linoleic Acid (CLA) promotes slight weight loss when researchers compare it with placebo groups.
However, these examples say that the evidence is inconsistent across the studies.
*Bodybuilding
There are no studies looking at the effects of Conjugated Linoleic Acid (CLA) on bodybuilding specifically.
A 2015 review of available research suggests that the benefits of taking Conjugated Linoleic Acid (CLA) supplements alongside exercising vary.
The researchers, however, do include several studies that showed Conjugated Linoleic Acid (CLA) supplements could reduce body fat and improve lean body mass, which is the ratio of fat to body weight.
In one study, participants who took 1.8 mg of Conjugated Linoleic Acid (CLA) for 12 weeks and went to the gym for 90 minutes three times per week reduced their body fat but not their body weight when the researchers compared them with a placebo group.
The authors said that Conjugated Linoleic Acid (CLA) might reduce fat deposition.
*Weight loss but with fewer benefits?
Recent studies have questioned whether Conjugated Linoleic Acid (CLA)-induced weight loss has the same benefits as traditional methods of weight loss, the latter being calorie restriction and exercise.
*Heart health
Atherosclerosis, or hardening of the arteries, is when plaque builds up in the arteries.
This is a risk factor for heart disease.
However, researchers need to do further studies before they know the true effects of Conjugated Linoleic Acid (CLA) on atherosclerosis in humans.
SOURCES OF CONJUGATED LINOLEIC ACID (CLA):
People can get Conjugated Linoleic Acid (CLA) from their diet by eating foods naturally rich in CLA or by taking CLA supplements.
*Meat and dairy
Animal products from ruminants, such as cows, goats, sheep, and deer contain CLA.
These products include meat, milk, and cheese.
The amount of CLA in animal products depends on farming techniques.
Products from grass-fed animals contain more CLA than those from grain-fed animals.
Over recent decades, numerous studies have shown that grass-based diets improveTrusted Source fatty acid ratios, specifically increasing CLA and omega-3 content, and also increase the healthful antioxidant content in beef.
Feeding animals plant sources of linoleic acid, such as sunflower, soybean or linseed oil, can also increaseTrusted Source the amount of CLA in their milk fat.
A popular method of consuming CLA-rich butter is bulletproof coffee, which combines coffee, oil, and butter.
CONJUGATED LINOLEIC ACID (CLA) SUPPLEMENTS:
The type of CLA in supplements is different from natural forms from animal products. To make supplements, manufacturers create CLA by chemically altering plant sources of linoleic acid.
Several studies recommend getting CLA from natural sources instead of supplements.
WHERE IS CONJUGATED LINOLEIC ACID (CLA) FOUND?
Conjugated Linoleic Acid (CLA) is made by the microbes living within the gut of ruminant animals like cows, sheep, and goats.
You can naturally get Conjugated Linoleic Acid (CLA) by adding to your diet the meat and milk from these animals.
Note that the amount of Conjugated Linoleic Acid (CLA) in these food products depends on what was fed to these animals.
Studies show that the dairy and beef from grass-fed cows contain 300% to 500% greater Conjugated Linoleic Acid (CLA) content compared to that from grain-fed cows.
To some extent, Conjugated Linoleic Acid (CLA) is also found in vegetable oils like safflower oil and corn oil.
By cooking your food in such oils, you can increase the fatty acid content in them.
You can also get artificial conjugated linoleic acid in the form of Conjugated Linoleic Acid (CLA) supplements.
The fatty acids in these supplements don’t come from natural sources like beef and dairy products, though.
Manufacturers make them by chemically modifying plant-based linoleic acid.
This is why Conjugated Linoleic Acid (CLA) supplements don’t offer the same health benefits that naturally occurring CLA does.
PHYSICAL and CHEMICAL PROPERTIES of CONJUGATED LINOLEIC ACID (CLA):
Chemical Formula: C18H32O2
Molecular Weight: 280.45 g/mol
Appearance: Yellow to amber oily liquid
Odor: Mild characteristic odor
Density: ~0.90 g/cm³
Solubility: Insoluble in water, soluble in organic solvents (ethanol, chloroform, hexane)
Boiling Point: ~200°C (decomposes)
Melting Point: Typically exists as a liquid at room temperature
Structure: Polyunsaturated omega-6 fatty acid with conjugated double bonds
Isomers: Contains multiple geometric and positional isomers, mainly cis-9, trans-11 (c9, t11) and trans-10, cis-12 (t10, c12)
EC Number: 618-463-2
CAS Number: 2420-56-6 (generic), 121250-47-3 (mixture of isomers)
FIRST AID MEASURES of CONJUGATED LINOLEIC ACID (CLA):
-Description of first-aid measures
*General advice:
Show this material safety data sheet to the doctor in attendance.
*If inhaled:
After inhalation:
Fresh air.
*In case of skin contact:
Take off immediately all contaminated clothing.
Rinse skin with
water/ shower.
*In case of eye contact:
After eye contact:
Rinse out with plenty of water.
Call in ophthalmologist.
Remove contact lenses.
*If swallowed:
After swallowing:
Immediately make victim drink water (two glasses at most).
Consult a physician.
-Indication of any immediate medical attention and special treatment needed.
No data available
ACCIDENTAL RELEASE MEASURES of CONJUGATED LINOLEIC ACID (CLA):
-Environmental precautions:
Do not let product enter drains.
-Methods and materials for containment and cleaning up:
Cover drains.
Collect, bind, and pump off spills.
Observe possible material restrictions.
Take up dry.
Dispose of properly.
Clean up affected area.
FIRE FIGHTING MEASURES of CONJUGATED LINOLEIC ACID (CLA):
-Extinguishing media:
*Suitable extinguishing media:
Carbon dioxide (CO2)
Foam
Dry powder
*Unsuitable extinguishing media:
For this substance/mixture no limitations of extinguishing agents are given.
-Further information:
Prevent fire extinguishing water from contaminating surface water or the ground water system.
EXPOSURE CONTROLS/PERSONAL PROTECTION of CONJUGATED LINOLEIC ACID (CLA):
-Control parameters:
--Ingredients with workplace control parameters:
-Exposure controls:
--Personal protective equipment:
*Eye/face protection:
Use equipment for eye protection.
Safety glasses
*Body Protection:
protective clothing
*Respiratory protection:
Recommended Filter type: Filter A
-Control of environmental exposure:
Do not let product enter drains.
HANDLING and STORAGE of CONJUGATED LINOLEIC ACID (CLA):
-Conditions for safe storage, including any incompatibilities:
*Storage conditions:
Tightly closed.
Dry.
STABILITY and REACTIVITY of CONJUGATED LINOLEIC ACID (CLA):
-Chemical stability:
The product is chemically stable under standard ambient conditions (room temperature) .
-Possibility of hazardous reactions:
No data available