Conjugated linoleic acid, also known as CLA, is a modified form of the omega-6 fatty acid, which is an essential fatty acid. This means our bodies cannot make enough of it on their own, and consequentially we need to consume it in our diet. Researchers have found that CLA protects our bodies from cancer-causing carcinogens. CLA may be a valuable addition to your diet.
History
The discovery of CLA's health benefits was somewhat of an accident. In 1978, Michael Pariza was trying to determine if cooking meat on a barbecue could be harmful to your health. He decided to experiment with fat from cooked meat to see if it would cause mutations in bacteria. What he found was that the fat did not cause mutations to the bacteria but actually prevented mutations, making it an anticarcinogen. In other words, it prevents the harmful effects of carcinogens, which primarily cause cancer.
Health Benefits
According to an article in the September 2004 issue of the American Journal of Clinical Nutrition, although CLA is best known for its anticancer properties, researchers have also found that a certain form of CLA can reduce the risk for cardiovascular disease and help fight inflammation. CLA is also known for its body weight management properties, which include reducing body fat and increasing lean muscle mass. A 2007 study from the University of Wisconsin School of Medicine and Public Health clearly shows that CLA does indeed have a small impact on fat mass. Unfortunately, CLA is not the answer to the obesity epidemic, but it can be used to augment the effects of exercise and dieting to achieve a healthy weight.
Dietary Sources
CLA is found in high concentrations in beef, veal, eggs and, oddly enough, kangaroo. Meat and dairy products from animals who are grass-fed may have 300 to 500 percent more CLA than those from grain-fed animals. For health reasons, many Americans have changed their diets from eating red meats to eating other sources of lean protein. However, this change may mean that Americans are now deficient in CLA. Doctors may advise supplementation of CLA for those who rarely eat red meat, dairy and eggs.
Side Effects
CLA is not likely to be harmful if used in the amounts commonly found in food. Side effects may include diarrhea, nausea, a feeling of tiredness and an upset stomach. Pregnant women should avoid taking CLA since there is not enough research to prove its safety for pregnant women. In addition, people with diabetes should not take CLA because it may increase blood glucose levels.
Dosing
CLA supplementation of 3.4 g per day has led to the greatest effect on weight loss. In the 2007 study at the University of Wisconsin, the maximum reduction in body fat was achieved with a daily dose of 3.4 g of CLA.
References
- "American Journal of Clinical Nutrition"; Opposing effects of cis-9,trans-11 and trans-10,cis-12 conjugated linoleic acid on blood lipids in healthy humans; S. Tricon, G.C. Burdge, S. Kew et al; September 2004
- "American Journal of Clinical Nutrition"; Efficacy of conjugated linoleic acid for reducing fat mass: A meta-analysis in humans"; L. Whigham, A.C. Watras, D.A. Schoeller; January 2007
- "Journal of Nutrition"; Conjugated linoleic acid reduces body fat mass in overweight and obese humans; H. Blankson, J.A. Stakkestad, H. Fagertun, E. Thom, J. Wadstein, O. Gudmundsen; December 2000
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