Conjugated linoleic acid (CLA) is a fatty acid found in small amounts in meat and dairy products. As a supplement, it is used mainly when the goal is to reduce body fat and preserve muscle mass. Below we look at what CLA actually is, what the research shows and how much of it is worth taking per day.
What is conjugated linoleic acid?
Conjugated linoleic acid, or CLA, is a naturally occurring fatty acid. It was discovered in 1978 at the University of Wisconsin by Michael W. Paiza, who was studying the chemical processes that take place when meat is cooked. The result was accidental, but it set off decades of research.
CLA is found in foods such as milk, cheese, beef and lamb, and to a lesser extent in several processed products. The catch is the amount: getting enough from everyday food would require portions so large that daily calorie intake would climb unreasonably high. That is exactly why CLA is widely used in capsule form.
How does CLA work in the body?
For years, fats took a back seat in nutrition science. The prevailing view was that all fat is bad, and attention focused on protein and carbohydrates. Today the picture has changed. Nutrition researchers such as Dr. Barry Sears have shown that the right fatty acids are essential for good health and directly influence the hormones that support the body’s growth.
The exact mechanism of action of CLA is not yet fully understood, but the prevailing view in the scientific community is that it balances the negative effects of ordinary linoleic acid and regulates the metabolism of fats and proteins. CLA is perhaps best described as a growth factor — a substance that directs the body to use the energy from food more efficiently.
Animal studies have produced remarkable results. In the control group, whose diet contained CLA, muscle tissue grew while fat tissue decreased — even when the animals were given less food than usual. This points to two things: CLA increases the efficiency of the energy absorbed from food and at the same time promotes burning fat stores for energy.
In addition to changes in body composition, studies have pointed to anti-catabolic, antioxidant and immune-system-strengthening effects. CLA helps reduce muscle tissue breakdown, one cause of which is a high level of cytokines. Human studies are heading toward similar results, although the size of the effect is usually more modest than in animal trials.
Who is CLA suitable for, and how should you dose it?
CLA is aimed primarily at people who train and want to build muscle mass and reduce body fat at the same time. As an added bonus, it supports the immune system and acts as an antioxidant. The supplement is not a miracle cure — without proper training and nutrition, you shouldn’t expect big changes from it — but as part of a systematic plan it is one of the better-researched fat reducers.
CLA is usually sold as softgel capsules. One capsule contains an active ingredient amount in the range of 600–1000 mg, and the daily dose is usually divided into 2–3 servings taken with meals. At the recommended amounts, CLA is not toxic and is considered safe. As with any supplement, if you have any persistent health concern, it’s worth consulting a doctor or a nutrition specialist before use.
Be patient when judging results. Changes in body composition — especially a drop in body fat percentage — take months, not weeks. The most honest picture comes from combining scale weight, waist circumference and the mirror; tracking weight alone is misleading, because muscle tissue gain and fat loss can leave the number unchanged.
FAQ: linoleic acid and CLA
Are linoleic acid and CLA the same thing?
In the context of supplements, yes. CLA is an abbreviation of conjugated linoleic acid. Ordinary linoleic acid is an omega-6 fatty acid; CLA is its conjugated isomer, which has a different chemical structure and effect.
Can you get enough CLA from food?
Not in practice. The amounts found in meat and dairy products are so small that reaching the doses used in studies would mean several thousand extra calories a day. That is why a concentrated capsule is used.
Does CLA need to be taken with fatty food?
CLA is fat-soluble, so it is absorbed better with a meal that contains a little fat. A simple solution is to take the capsule with breakfast, lunch or dinner rather than on an empty stomach.
Author: Fitness.ee Market
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