Conjugated Linoleic Acid

What is Conjugated linoleic acid （CLA）?

Conjugated linoleic acid refers to a group of chemicals found in the fatty acid linoleic acid. According to the review of the Wikipedia, at least 28 isomers of linoleic acid are found in the conjugated linoleic acid (CLA). CLAs can be either cis- or trans-fats and the double bonds of CLAs are conjugated and separated by a single bond between them.

The United States Food and Drug Administration (FDA) categorizes Conjugated linoleic acid （CLA） as generally recognized as safe (GRAS) status for certain food categories, including fluid milk, yogurt, meal replacement shakes, nutritional bars, fruit juices and soy milk. With GRAS status, dietary supplement companies are able to add CLA to products in these food categories.

Conjugated linoleic acid (CLA) VS linoleic acid (LA)

The term “conjugated” in CLA refers to the side-by-side positioning of double bonds in the structure of the fatty acid. Some CLAs are actually structurally trans fats, based on the orientation of their structure. Trans fats are inarguably detrimental to human health, and current recommendations suggest that you avoid them. However, CLAs do not appear to have the same health consequences, so they are classified as omega-6 fatty acids. Conjugated linoleic acids are generated in the stomachs of ruminant animals. Ruminants are animals — including cows, sheep, goats, and camels — with the ability to ferment their foods before digestion because their stomachs are split into multiple compartments. The stomach is where bacteria and enzymes alter the structure of linoleic acid, another omega-6 fatty acid found in plant oils and nuts, and in the diet of these animals.

Sources of Conjugated linoleic acid（CLA）

Conjugated linoleic acid（CLA） is made through a process that converts the linoleic acid of safflowers into conjugated linoleic acid. Safflower is the richest source of linoleic acid.

Ruminate animals, like cows, have a special digestive system that converts linoleic acid into CLA. Normally we would receive CLA by eating beef and dairy foods. However, changes during the past 30 years in how cattle are raised (grain fed vs. grass fed) coupled with the trend toward low-fat dairy have drastically reduced the amount of CLA humans acquire through diet.

How does Conjugated linoleic acid （CLA）work?

Conjugated linoleic acid （CLA） is able to inhibit the bioactivity of lipoprotein lipase, thus reduces the synthesis of endogenous fat and increase the bioactivity of carnitine palmitoyltransferase-1. Conjugated linoleic acid（CLA） prevents fat from being deposited into the cells by speeding up the body’s fat metabolism. Conjugated linoleic acid（CLA） also helps the body metabolize existing fat deposits. This fat then returns to the blood stream where it is used as energy by muscle cells and the liver.

Benefits of taking Conjugated linoleic acid（CLA）supplements

Conjugated linoleic acid (CLA) is a potent anti-oxidant, anti-carcinogen, and anti-catabolite, as well as a powerful immune system enhancer. Some of the common accolades of CLA are assistance in fat burning, building and retention of lean muscle, and is a cancer fighter. Some of the most known suggested benefits of CLA supplementation include:
Increased metabolic rate:

This would obviously be a positive benefit for any type of athlete that is trying to lose weight and improve body composition.
Enhanced muscle growth: Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.

Lowers cholesterol and triglycerides:

Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on any person who has high cholesterol.

Lowers insulin resistance:

Lowering insulin resistance has been shown to help prevent adult-onset diabetes and make it easier to control weight.

Enhances immune system:

With the variety of bacteria and poor immune systems in contemporary society, enhancing the immune system’s ability to function properly is a positive benefit to all.

CLA supplementation was also shown to improve the lean mass to body fat ratio, decreasing fat deposition, especially on the abdomen, and enhancing muscle growth. CLA achieves this reaction by it reduces body fat by enhancing insulin sensitivity so that fatty acids and glucose can pass through muscle cell membranes and away from fat tissue [2]. This results in an improved muscle to fat ratio.

Dosage of Conjugated linoleic acid (CLA)

Conjugated linoleic acid is a supplement, and therefore does not require a prescription. It is available at health food stores. 3 grams per day (or 3000 mg) is the minimum dosage of CLA in clinical testing found to provide a substantial weight loss effect. Dr. Oz recommends splitting this up into 3 servings. The optimal dosage is for CLA is about 3.4 g.