Conjugated linoleic acid has become popular among weight loss and bodybuilding communities for its fat-burning abilities and muscle building benefits. Additionally, its use reduces blood sugar and cholesterol levels as well as improving arthritis pain and stiffness.
CLA is a type of polyunsaturated fat produced naturally in grazing animals such as cows and goats, making its way into meat and dairy products that come from these animals.
Reduces Body Fat
Conjugated linoleic acid (CLA) refers to a group of geometric and position isomers of linoleic acid containing conjugated double bonds in positions 9-11 or 10-12 that form conjugated double bond systems with conjugated double bonds (cis or trans). CLA is often found in grass-fed meat, milk, and cheese and forms via biohydrogenation reactions with bacteria present in their digestive tracts during ruminant digestion.
CLA is a favorite among bodybuilders and athletes as its beneficial properties have been demonstrated to both increase muscle mass while simultaneously decreasing fat storage, making weight loss simpler. CLA has been shown to do this through reducing appetite, improving metabolism, interfering with new fat cell formation and inhibiting fat storage through interfering with their production – these effects on fat-burning make conjugated linoleic acid one of the most studied weight loss supplements of all time – Jenkins ND, Buckner SL, Bergstrom HC Goldsmith JA Weir JP (2015) Supplementation with dietary cis-9 trans-11 conjugated linoleic acid reduces triacylglycerols while increasing lean body mass in overweight type 2 diabetic women: effects on triacylglycerol production as well as increases lean body mass increase Lean body mass increases lean body mass while simultaneously decreasing triacylglycerol production (weir JP). Weir JP (2015) Supplementation with dietary cis-9 trans-11 conjugated linoleic acid reduces triacylglycerols while increasing lean body mass; Effect of supplementation with cis-9 trans-11 conjugated linoleic acid reduces and increases lean body mass by overweight type 2 diabetic women’s and lean body mass by 18 weeks of supplementation: Weir JP (2015) Weir JP Weir JP). Jenkins ND, Buckner ND; Buckner ND Buckner SL Buckner SL Buckner SL supplementation of supplementation of conjugated linoleic acid decreases triacylglycerols reduces reduction by supplementation with dietetic acid increased Triacylglycerols increases lean body mass increase Leir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir Weir We ND, Buckner SL BergstromHC Goldsmith JP Supplementation reduced triacyl Glycerols increased lean Body Mass increases 156% Weir Weir Weir Weir.JP WeirJP
Increases Lean Body Mass
Conjugated linoleic acid benefits include supporting lean body mass growth, stabilizing blood sugar, improving digestion and strengthening immunity systems. Furthermore, conjugated linoleic acid may lower cancer risks by decreasing inflammation levels which in turn help keep free radicals at bay – according to one study that involved high intakes of conjugated linoleic acid from beef sources and reduction of colon and rectal mutations among women who consumed large amounts.
Another study with both men and women demonstrated how consuming foods rich in conjugated linoleic acid (CLA) could aid muscle building. According to researchers, CLA plays an essential role in optimizing glucose utilization as well as protein synthesis – leading to improved muscle tissue growth. Other research indicates taking CLA supplements combined with creatine or whey protein could boost strength during resistance training sessions.
Increases Immune Function
Animal studies have demonstrated the efficacy of conjugated linoleic acid isomers cis-9, trans-11 (c9t11) and t10c12 to improve immunity function. These isomers increase cellular immunity by modulating CD8+ cell phenotype and effector functions involved in adaptive and innate responses; for instance t10c12-CLA increased proliferation while c9t11-CLA enhanced their cytotoxic activity.
Natural sources of conjugated linoleic acids include beef and dairy products. Supplements derived by chemically altering plant-based linoleic acid may not provide as many health benefits than their food-grade equivalent.
Some small studies indicate that eating dairy products enriched with CLA may help control blood sugar levels for people living with type 2 diabetes, but there’s insufficient evidence to show whether it will reduce cholesterol or other blood fats known as triglycerides. CLA may also help alleviate symptoms of hay fever without significantly lessening its symptoms or the need for asthma medication.
Lowers Cancer Risk
Animal and test-tube studies suggest that conjugated linoleic acid has antioxidant properties and may be useful in fighting cancer, heart disease and even helping manage symptoms associated with rheumatoid arthritis by decreasing pain, morning stiffness and lab markers of swelling.
CLA is produced by microbes living within the guts of ruminant animals like cows and sheep, using isomerase enzymes to convert linoleic acid to conjugated linoleic acid through fermentation. You can find natural conjugated linoleic acid found naturally occurring within their meat and dairy products or by chemically modifying plant-based linoleic acid for supplements – although these may not be as effective.
Consuming foods rich in CLA is generally safe. However, CLA supplements should not be taken by those with diabetes or liver conditions as long-term use has yet to be tested; taking them may increase blood clotting problems as well as increase risks of bruising or bleeding disorders.