What it is
Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid found in a variety of foods such as dairy products and meat. It was first discovered in the late 1970s when researchers were studying the effects of linoleic acid, a polyunsaturated fat found in vegetable oils, on weight loss in animals. They found that CLA had a similar effect, but with more pronounced results. Since then, it has become a popular dietary supplement for its potential weight loss and health benefits.
In terms of its chemical properties, CLA is a type of polyunsaturated fat known as an omega-6 fatty acid. This means it contains multiple double bonds between carbon atoms in its chemical structure, which makes it more reactive than other types of fats. It also has a conjugated structure, which means the double bonds are separated by a single bond, giving it a unique chemical structure that is different from other fatty acids.
On the market, CLA is commonly available in three forms: softgel capsules, tablets, and powders. The softgel capsules are typically the most convenient option, as they are easy to swallow and can be taken with water. The tablets and powders, on the other hand, may be more difficult to take, but they may be preferred by some people because they are generally less expensive than the capsules.
Despite its potential benefits, there is still some debate about the effectiveness of CLA as a supplement. While some studies have suggested that it can promote weight loss and improve body composition, others have found no significant effects. Additionally, high doses of CLA have been linked to potential side effects, such as liver damage and an increased risk of diabetes. As with any dietary supplement, it is important to consult with a healthcare provider before taking CLA to ensure it is safe and appropriate for your individual needs.
How it works
The pharmacology of Conjugated Linoleic Acid (CLA) is complex and not fully understood. However, research suggests that it may affect various cellular processes in the body, including the regulation of fat metabolism and inflammation. In terms of its effects on fat metabolism, CLA has been shown to inhibit the activity of enzymes involved in the synthesis of fat in the body, potentially leading to a decrease in body fat. It has also been shown to increase the activity of enzymes involved in the breakdown of fat, potentially leading to an increase in fat burning and weight loss.
In addition to its effects on fat metabolism, CLA has been shown to have anti-inflammatory effects. Inflammation is a natural response of the immune system to infection or injury, but chronic inflammation has been linked to a variety of chronic diseases, including heart disease, diabetes, and cancer. By reducing inflammation, CLA may help to reduce the risk of these diseases. In terms of its felt effects, the most commonly reported effect of CLA is weight loss. Some people may also experience improved body composition, with a decrease in body fat and an increase in lean muscle mass. In addition, CLA has been shown to have anti-inflammatory effects, which may help to reduce the risk of chronic diseases such as heart disease and diabetes.
However, it is important to note that the effects of CLA on weight loss and other health outcomes are still being studied and are not yet fully understood. While some studies have suggested that it can be effective, others have found no significant effects. Additionally, high doses of CLA have been linked to potential side effects, such as liver damage and an increased risk of diabetes.
There is limited research on CLA’s impact on neurocognition. Some animal studies have suggested that CLA may have a protective effect on brain function, potentially improving cognitive performance and reducing the risk of neurodegenerative diseases such as Alzheimer's disease. However, these effects have not been consistently demonstrated in human studies, and more research is needed to fully understand the potential effects of CLA on the brain.
The most commonly reported side effect of CLA is gastrointestinal discomfort, such as bloating, gas, and diarrhea. Other potential side effects include liver damage and an increased risk of diabetes, particularly at high doses. As with any dietary supplement, it is important to consult with a healthcare provider before taking CLA to ensure it is safe and appropriate for your individual needs.
How it is taken
The typical way most people use CLA as a supplement is by taking it in the form of softgel capsules. These capsules are typically taken with water and can be taken with or without food. The recommended dose of CLA varies depending on the individual and their goals, but most people take between 1-3 grams per day.
As for the best time of day to take CLA, there is no definitive answer. Some people prefer to take it in the morning, as it may help to boost their energy levels and metabolism for the day ahead. Others prefer to take it in the evening, as it may help to support their weight loss goals while they sleep. Ultimately, the best time of day to take CLA will depend on the individual and their personal preferences.
It is important to note that the effects of CLA on weight loss and other health outcomes are still being studied and are not yet fully understood. While some studies have suggested that it can be effective, others have found no significant effects. Additionally, high doses of CLA have been linked to potential side effects, such as liver damage and an increased risk of diabetes. As with any dietary supplement, it is important to consult with a healthcare provider before taking CLA to ensure it is safe and appropriate for your individual needs.
References and further reading:
Whigham, L. D., Watras, A. C., & Schoeller, D. A. (2007). Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. The American journal of clinical nutrition, 85(5), 1203-1211.
Belury, M. A. (2002). Conjugated linoleic acid and the control of cancer and obesity. Journal of the American College of Nutrition, 21(6), 464-472.
Evans, M., Brown, J., & McIntosh, M. K. (2000). Conjugated linoleic acid and obesity. The British journal of nutrition, 84(06), 987-988.
Pariza, M. W., Park, Y., & Cook, M. E. (2001). The biologically active isomers of conjugated linoleic acid. Progress in lipid research, 40(4), 283-298.
Gaullier, J. M., Halse, J., Høye, K., Kristiansen, K., Fagertun, H., Vik, H., & Gudmundsen, O. (2004). Six months supplementation with conjugated linoleic acid induces regional-specific fat mass decreases in overweight and obese. The British journal of nutrition, 92(03), 781-788.