Conjugated Linoleic Acid (CLA)

Not all fats are the same. Some of them are important solely as a source of energy, while others have a wider range of useful properties. A substance called CLA is gaining more and more supporters among gym goers, bodybuilders and people who want to lose weight. And for everyone who has not heard about this substance before, it’s time to find out what it is.

What is CLA?

CLA, or conjugated linoleic acid (CLA), belongs to the family of omega fatty acids with 18 carbon atoms. More precisely, it is a group of linoleic acid isomers with two double bonds separated by a methyl group.

In order to understand what CLA is, you first need to figure out what the term “conjugated” means, since everything is more or less clear with the other two words in the name.

So, in the name CLA, this term indicates the presence of double bonds in the fatty acid molecule. And the conjugation (conjugation) of these double bonds can be on different parts of the molecular chain. That is, fatty acids are called conjugated, the structural formula of which provides for the presence of double bonds between carbon atoms.

There are 28 forms of CLA, but the most important are c9t11 and t10c12. The formula for each CLA isomer indicates the presence of cis (c) and trans (t) double bonds. The numbers next to the letters indicate the location of these bonds on the fatty acid chain. The difference between the forms of CLA lies precisely in the variable placement of these same double bonds. And this seemingly insignificant difference can radically change the properties of the acid and its role in the body.

But there are other isomers of CLA. For example:

• 9-trans, 11-trans;
• t11,c13;
• 8t10c;
• 9-hydroxy-trans 12-cis (source – Valerian Fori, teardrop seeds).

By the way, there is reason to believe that the latter isomer suppresses fat accumulation 8 times better than the base t10c12 isomer. And the 13-oxo-CLA isomer is twice the biological activity of c9t11.

Thus, CLA is a type of polyunsaturated fatty acids with cis and trans double bonds. In other words, CLA is technically a trans fat, but it is naturally occurring trans fat and is found in many healthy foods. Scientists have conducted many studies and they all confirmed: while industrial trans fats are harmful to humans, natural CLA is not.

What is contained?

CLA is naturally produced in the digestive tract of ruminants and to a lesser extent in pigs and poultry. Under the influence of fermenting bacteria Butyrivibrio Fibrisolvens, linoleic acid is transformed into CLA. The most well-known isomers of CLA, which are most often found in foods, are 11-trans 9-cis. But the human body is not capable of producing CLA, therefore, it uses dairy products and meat as a source of this beneficial substance. However, there is an exception to this rule: CLA is found in human milk. And this fact, according to scientists, is the best way to confirm how important this compound is for a person. After all, only important substances for human life are concentrated in human milk.

In addition, industrial production of CLA is also possible. But how is linoleic acid conjugated and why is it needed? Obtaining this substance is possible by chemical treatment – as a result of partial hydrogenation of linoleic acid. To be more precise, CLA is the result of an alkaline effect on vegetable oils, which contain large reserves of “raw” acid. As a result, compounds with very high biological activity and a certain chemical composition are obtained.

CLA and Linoleic Acid: What’s the Difference?

Linoleic acid is the most abundant omega-6 fatty acid. Considered essential for humans, it enters the body with food, then transforms into a substance known as arachidonic acid. It is predominantly found in vegetable oils, but is also found in other foods.

While CLA is technically a “version” of linoleic acid, it’s important not to confuse the two. At least when it comes to the effect on the body. Chemically, they are different compounds and have opposite properties. So how is CLA different from linoleic acid?

While linoleic acid (found in cottonseed oil and other plant foods) stimulates the formation of adipose tissue (a process known as lipogenesis), CLA, on the contrary, causes lipid oxidation, thereby inhibiting the accumulation of subcutaneous deposits. Another difference lies in the ability to influence the formation of tumors. If researchers consider linoleic acid as one of the substances that promote malignant transformation of cells, then CLA has repeatedly confirmed its ability to inhibit the development of cancer. And finally, there is one more important difference. Linoleic acid sometimes raises blood cholesterol, and CLA, you guessed it, removes excess cholesterol and triglycerides from the body.

Scientists continue to study the properties of both substances, but already have a lot of evidence to argue that an excess of linoleic acid against a background of CLA deficiency can be hazardous to health.

Linoleic and lipoic acid: what is the difference

And one more note. Speaking about the benefits of fatty acids, it is also important to distinguish between linoleic and lipoic. Although the names of both substances may seem consonant to some, in fact they are different chemical components.

Lipoic acid is also known as vitamin N or thioctacid. It, like CLA, is found in red meat, but in addition, it is found in spinach, broccoli, potatoes, carrots, and yeast. Nutritionists strongly recommend not to use it along with fatty acids (including linoleic), instead it is better to combine it with another popular sports nutrition supplement – L-carnitine.

Linoleic acid, like gamma-linolenic acid (GLA) and arachidonic acid, is a member of the PUFA class (polyunsaturated fatty acids). A person needs this substance from birth, since the development and functioning of many organs depends on this acid. And if you analyze where this substance is contained, then vegetable oils come to mind first of all. It is found in sunflower oil, corn, olive, safflower, linseed oil and many other products from this group. And it is this substance that serves as a source of conjugated linoleic acid.

What are the benefits of fat?

All types of lipids (from meat, eggs, dairy products, butter or vegetable oil, nuts, seeds) are composed of fatty acids, the benefits and harms of which depend on various factors.

Polyunsaturated fatty acids (alpha-linolenic, linoleic, eicosapentaenoic, docosahexaenoic, conjugated linoleic) are important for athletes, monounsaturated (oleic, palmitic) – for the cardiosystem. But trans fats, like saturated palmic fatty acid or steric, as a rule, have contraindications, so you should be careful with them.

Meanwhile, some of these substances are indispensable for humans, and their deficiency (especially during pregnancy) can have serious consequences. These include polyunsaturated omega-3 fatty acids (found in fish, seafood, eggs, some nuts and seeds) and omega-6 fats (mainly concentrated in vegetable oil, nuts, seeds).

Both types of fatty acids play different roles in the body, but balancing them is essential. Their correct proportions are necessary for the healthy functioning of the immune system, maintaining hormonal levels, the functioning of the digestive and nervous systems. Ideally, the human body should receive more omega-3 and less omega-6. But in reality, everything happens the other way around.

The basis of omega-6 fats is called linoleic acid, which is found in cereals and vegetable oils (for example, corn, safflower, sunflower, rapeseed). It is now known that excessive consumption of these omega-6 foods can have undesirable health effects.

Conjugated linoleic acid, in its effect on the body, is more like omega-3 than omega-6, of which it is actually an isomer. In particular, CLA has anti-inflammatory properties, and is also able to “turn off” hunger, so to speak, by influencing the production of ghrelin (hunger hormone).

Role in the body

The biological activity of CLA was discovered by scientists in 1987. At that time, researcher Michael Pariz discovered that as a result of exposure to high temperatures on minced meat, substances are formed in the product that prevent muscle cell mutation. Experiments on mice have proven the effectiveness of these polyunsaturated acids in the fight against malignant tumors. Later, other researchers found that these substances are also able to reduce the percentage of body fat. And since obesity is one of the main problems of modern mankind, scientists became interested in the potential ability of CLA to increase the effectiveness of weight loss programs.

Today it is already known that this substance:

• reduces body fat;
• increases insulin resistance (which means it can prevent diabetes);
• has antithrombogenic and anticancer properties;
• prevents atherosclerosis;
• improves lipid profile;
• modulates the immune system;
• promotes bone mineralization;
• reduces the content of glucose in the blood;
• improves digestion;
• Helps fight food allergies.

But still, the most studied property of the CLA supplement is its ability to reduce fat mass and increase muscle mass.

Some Benefits for the Body

Regulates cholesterol and blood glucose levels

As it turned out, CLA is a good tool to combat the increase in bad cholesterol, thereby preventing atherosclerosis, hypertension, heart disease and blood vessels.

Studies have also confirmed the existence of a link between CLA intake and the risk of diabetes. It turned out that CLA lowers blood sugar levels and increases the body’s sensitivity to insulin.

Supports immunity

People who follow low-calorie diets are more prone to disease. And all due to the fact that not receiving useful substances, the body becomes more vulnerable, the immune system weakens. The introduction of CLA into the diet will strengthen the immune system, as well as prevent the catabolic effects of the immune system during the period of illness.

Prevents cancer

Conjugated linoleic acid has anti-cancer properties. This statement was made by experts after a series of experiments on animals. In addition, some argue that CLA may be helpful in preventing breast, prostate, and digestive cancers. Penetrating into mutated cells, CLA molecules program them for death (apoptosis).

Protects against allergies

After 12 weeks of supplementation with CLA, participants in the study confirmed that their seasonal allergy symptoms were reduced. Scientists have also noticed that CLA is beneficial for people with asthma. Against the background of this fatty acid, the state of health of patients has significantly improved, the sensitivity of the respiratory tract has decreased.

Reduces joint pain

Studies have shown that CLA is also beneficial for people with rheumatoid arthritis. The supplement, in combination with vitamin E, reduces joint pain, relieves swelling and other symptoms of the disease. In this regard, scientists suggest that CLA can serve as a treatment for joint disease.

Which products contain

CLA in its natural form has been found in many foods, in particular from the meat and dairy group. It is well known that the main sources of CLA are animal products. The highest content of this substance was found in kangaroo meat, slightly less in meat and milk of ruminants (cows, goats, sheep). Meanwhile, the concentration of CLA in these products largely depends on what the animals ate. For example, the CLA content is sometimes 3-5 times higher in beef and dairy products derived from grass-fed animals than those whose diets were dominated by grains and mixed fodder.

But the data indicated in the table is approximate, and in meat from different manufacturers these data may differ. The fact is that the concentration of CLA in meat and milk directly depends on the diet of the animal. The more often the cattle consumed fresh grass, the more CLA. For this reason, the meat of cows raised in closed farms cannot be a good source of conjugated linoleic acid.

Moreover, American scientists have calculated that modern veal (and these data are indicated in the table) contains only a third of the CLA indicators that were in the meat of the 1960s sample.

Is CLA found in food healthy?

The natural version of CLA, as already mentioned, is found in meat and dairy products. Researchers studying the properties of CLA have never overlooked the natural version of the fatty acid. And after long-term observations, they made several conclusions.

First, people who eat a lot of foods containing CLA are less likely to develop certain chronic diseases, including type 2 diabetes and cancer.

Secondly, studies have shown that in areas where grass is the main dietary product of cows, people get more CLA and they are less at risk of heart disease. Although not everyone in the scientific world agrees with this assumption. Some do not link these results from CLA.

As for CLA’s best-known ability to burn fat, the c9t11 type isomer (found in foods) has proven to be less beneficial than the “chemical” version of CLA.

CLA as a supplement

To experience the full benefits of this acid, food alone is not enough. In addition, foods containing CLA tend to be high sources of saturated fat (called bad fat) as well. The researchers calculated that if someone tried to get at least 3 g of CLA only from food, then they would inevitably have to consume almost a pound of fat along with useful substances, which is more than 4500 kilocalories.

And then biologically active additives come to the rescue. Sports supplement CLA is a way to get pure fatty acid, while eliminating the intake of excess calories. The active ingredient in supplements is most often obtained from safflower seeds or sunflower oil. As a result of chemical action on these products, the linoleic acid contained in them is converted into conjugated.

By the way, there is a certain difference between CLA contained in food and included in dietary supplements. While the c9t11 isomer is usually present in food, food additives are a substance whose structural formula is t10c12. So, there is every reason to believe that both versions of CLA have different effects on the body.

Is it true that CLA helps you lose weight?

But still, CLA owes its extreme popularity to its ability to accelerate weight loss. Many may wonder: how can fat be useful in the fight against fat? Actually it can! Especially when it comes to essential fatty acids like CLA. Over the years of testing, scientists have done a lot of research using CLA. Some even suggest that it is one of the most researched weight loss substances in the world.

Scientists have determined that CLA consumption induces a series of biochemical reactions in the body that speed up basal metabolism. Many studies indicate that CLA is more effective when it comes to obese individuals. But also this substance is able to effectively reduce body fat in healthy people.

Many studies have confirmed that CLA can cause significant fat loss. In addition, CLA has been shown to not only eliminate fat, but also improve muscle mass, in many cases increasing it. However, there are also other studies that either did not confirm the fat-burning effect of CLA, or the results against the background of taking the supplement were insignificant.

An independent group of scientists reviewed data from 18 studies and drew their conclusions. So, the most pronounced effect of taking CLA is usually observed in the first 6 months of supplementation. Then, over the next 2 years, the efficiency slowly decreases, eventually reaching the so-called plateau period. The same researchers calculated that during the first six months of taking the supplement, the body can lose up to 100 g of fat every week.

American scientists conducted an experiment, the participants of which were divided into two groups: healthy people and obese people. Participants in the experiment without excess weight took 4,2 g of CLA daily, and the representatives of the second group drank 3,4 g of the supplement. After 12 weeks, it turned out that representatives of both groups had lost quite a lot of fat. In addition, obese persons are almost 4 percent more.

Another study was conducted with the participation of novice bodybuilders. They drank 6 g of CLA during 7,2 weeks of exercise. The result (compared to the non-supplemented control group) was a marked increase in muscle mass.

CLA was also tested in Sweden. There, participants in the experiment were 25 obese men aged 39 to 64 years. For 4 weeks, they took 4,2 conjugated linoleic acid daily. After the time allotted for the experiment, it turned out that on average each of them lost one and a half centimeters in waist circumference.

Previously, researchers assumed that the ideal fat-burning complex is a mixture in equal parts of the t10c12 and c9t11 isomers. But in the process of research, they found that it is the t10c12 isomer that is responsible for preventing obesity.

Interestingly, CLA has been shown to be effective in treating so-called male-type obesity (“apple” when fat accumulates in the abdominal region). Researchers consider this an important discovery, since this type of obesity is more difficult to treat and is considered one of the factors that increase the risk of developing diseases such as diabetes, atherosclerosis, autoimmune diseases, hypertension, and dysbacteriosis. And also it is this type of obesity that causes an increase in cholesterol and triglycerides in the blood.

By the way, only after carefully studying the properties of CLA and L-carnison, many agreed that the Atkins diet (developed by nutritionist Robert Atkins) is really effective. Meat, butter and dairy products are not dangerous for the figure, unless they are fried and combined with foods with a high glycemic index.

Benefits for athletes

Many people know that CLA effectively reduces the percentage of body fat. Meanwhile, at one time, researchers noticed that often against the background of a decrease in body fat, the total weight does not decrease, and sometimes even increases. And scientists have found an explanation. It turns out that in addition to burning fat, CLA plays another role – it improves muscle growth.

CLA is more commonly seen as a fat-burning food, but studies have also confirmed that conjugated acid is important for individuals who want to build muscle. Conjugated linoleic acid (alone or in combination with supplements such as creatine and whey protein) is believed to promote muscle growth and strength. For this reason, sports nutrition, along with many other products, also includes CLA. This substance is part of some protein shakes and, of course, it is included in the formulas of drugs for weight loss. It is believed that the effect of taking the drug is better seen on drying.

The researchers conducted the experiment with 76 volunteers. Participants of the experiment received 7 g of CLA daily for 5 weeks and were engaged in a program composed of strength exercises 3 times a week. After the time allotted for the experiment, it turned out that the athletes who used CLA had an increase in muscle mass of almost one and a half kilograms. While the results of the control group that did not use the supplement were only 200 g. Also, while taking CLA, the body fat decreased significantly in athletes (some took up to 800 g of fat). In addition, participants in the experiment who took the supplement showed better results during strength exercises.

Conjugated linoleic acid is useful for people involved in:

• strength training;
• fitness;
• swimming;
• running;
• sports walking;
• dancing and other sports.

When and how to take

CLA is considered a safe substance for humans, so it can be included in the diet of men and women of all ages. Experts estimate that 1,8 to 7 grams of CLA per day is needed to effectively burn fat, and most studies have confirmed the safety of doses ranging from 3,2 to 6,4 grams of the substance per day.

Meanwhile, the optimal regimen for burning fat involves taking 0,6-2 g of CLA twice or thrice a day (can be taken at any time of the day without reference to meals). The dose is adjusted individually according to the stage of obesity or the amount of fat to be eliminated. It is not advised to take more – the effect of taking huge doses will not affect the rate of weight loss or muscle building. But alcohol can affect the chemical properties of the drug (and hence the expected result). For this reason, both substances cannot be combined. It is also important to know that CLA enhances the fat-burning properties of fucoxanthin. For this reason, both substances are considered to be highly compatible. But it is better not to combine CLA with fat blockers and resveratrol (they have opposite properties). And for the end. To really feel the result, conjugated acid will have to be taken for 2-3 months, moreover, against the background of physical exertion.

What forms does it take

As a rule, CLA in the form of a sports supplement is tablets and capsules, and is also found in mixtures for athletes. But conjugated fatty acids in capsules are considered optimal for the body.

Today, supplements containing CLA are a very affordable product that can be bought both in sports nutrition stores and in pharmacies. In addition, the supplement is presented in different forms: in pure form (for example, Solgar) or in combination with other useful substances. Most often, manufacturers add vitamins and minerals (in particular, group B substances, iodine, manganese), mineral salts, proteins, and other fat-burning substances to the composition.

Among the representatives of the second group, one can name the Tropicana Slim fat burner, the capsules of which contain CLA and tocopherol concentrate. Another interesting option is CLA in the form of a chocolate-caramel cocktail “Vitaim Body Sculptor”. In its composition, in addition to conjugated linoleic acid, the manufacturer introduced three types of proteins (whey, soy and casein micellar), vitamin C and manganese. The Lipo Star System sports nutrition supplement is also popular. As part of this drug, the manufacturer declared CLA, L-carnitine and ginger extract (known for its ability to speed up metabolism and burn subcutaneous fat).

That is, both expensive drugs with a rich chemical composition and cheaper analogues consisting of pure CLA are presented on the market, the action of which, as a rule, is identical. But still, the scheme and the amount of taking supplements from different manufacturers can vary significantly. What exactly is included in the composition of dietary supplements and how to take the drug, the instructions for use will tell, which cannot be ignored (especially if there is a desire to take the drug for several months).

And further. When choosing a sports nutrition supplement containing CLA, it is important not only to pay attention to the name of the product, but also to the manufacturer. Today on the market you can find at least a dozen products with the same name – CLA. Among the most popular are those manufactured by such companies as Dymatize, Optimum Nutrition, Multipower, Trec Nutrition, Performance, Muscletech, Amway NUTRILITE, IronMaxx.

Overdose and side effects

There is a lot of evidence that CLA is beneficial to the body. Meanwhile, it is important to remember that some nutrients that are beneficial in small amounts can be harmful when taken in large doses. The abuse of conjugated linoleic acid also carries certain dangers.

Studies show that high doses of CLA can lead to the accumulation of fat in the liver, and this already increases the risk of developing metabolic syndrome and diabetes. Animal and human studies have also shown that large servings of CLA can lower levels of “good” cholesterol. In addition, an overdose of CLA causes less serious side effects: diarrhea, abdominal pain, flatulence, and nausea.

As for children and pregnant women, it is better not to take conjugated linoleic acid preparations for them. But that doesn’t mean they shouldn’t have natural sources of CLA in their diet. On the contrary, products containing CLA are beneficial for both children and expectant mothers.

Dangerous CLA can be for people after surgery, with liver disease, blood clotting disorders. Conjugated linoleic acid can slow blood clotting and thus increase the risk of bruising and bleeding. But again, this applies exclusively to CLA in the form of dietary supplements, and not to meat and dairy products. In addition, any instructions for using the supplement contain a complete list of contraindications and side effects.

Use in cosmetics

The antioxidant properties of CLA make it a useful ingredient in cosmetics. Like alpha lipoic, gamma linolenic and oleic, this fatty acid is used to make facial and hair products. In particular, the skin cream, which contains polyunsaturated fatty acids, has anti-aging properties, moisturizes, tones and tightens the skin, promotes its regeneration, and soothes inflammation. Conjugated linoleic acid is considered beneficial for any type of skin, but it is most needed for dry skin, and is also indispensable for caring for the area around the eyes. In cosmetology and pharmaceuticals, this substance plays the role of one of the main anti-aging components, is used as a medicine against itching caused by various diseases. The use of masks containing fatty oils with CLA is useful for people with weakened and lost hair, as well as for the treatment of dandruff.

Conjugated linoleic acid is an important component in the diet of any person who cares about their health and appearance. Do you play sports intensively, but it is difficult to see a beautiful relief under a layer of fat that does not want to go away? Most likely, it’s time to reconsider your diet. And of course … CLA to help you!