Conjugated linoleic acid: uses and side effects. Conjugated linoleic acid: reviews

Benefits for the body

The substance is similar in action to omega-6. It has the following properties:

• eliminates inflammation;
• prevents the development of malignant tumors, as well as the appearance of atherosclerosis and diseases of the cardiovascular system;
• increases insulin resistance;
• reduces blood sugar levels and allergic symptoms;
• regulates cholesterol levels;
• improves digestion, reduces hunger;
• strengthens the immune system;
• prevents fat accumulation.

The beneficial properties of CLA are described in the video:

Effectiveness for weight loss

Manufacturers of drugs containing CLA claim that the substance takes part in the formation of body proportions because it breaks down fats in the abdominal cavity and abdominal area, and also promotes the growth of muscle mass. This advertising made linoleic acid quite popular among bodybuilding enthusiasts. However, is she really that good?

In 2007, more than 30 studies were conducted that showed that acid does indeed slightly reduce fat mass, but has almost no effect on muscle growth.

There are 12 known varieties of linoleic acid, but two have a significant effect on the body:

• Cis-9, Trans-11.
• Cis-10, Trans-12.

These fats have a beneficial effect on health and vitality. The presence of trans double bonds makes linoleic acid a type of trans fat. However, it does not harm the body. This is explained by its natural origin, as opposed to trans fats that are synthesized by humans.

Indications for use

Conjugated linoleic acid is taken to lose weight. But it will not lose weight if you have an unbalanced diet and lack of physical activity.

Athletes use conjugated linoleic acid to build muscle mass. It brings the greatest benefit in bodybuilding, fitness, athletics and swimming.

However, dietary supplements based on this substance can also be used to prevent the following diseases:

• diabetes;
• cardiovascular diseases;
• cancer of the stomach, pancreas, prostate, etc.;
• allergy;
• rheumatoid arthritis;
• metabolic disorder;
• frequent ARVI.

Acid is not produced by the body, but comes from outside. Its deficiency can be compensated for with drugs or products. The main food source is meat and milk from cows, goats, and sheep.

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More details

Conjugated Linoleic Acid (CLA)

CLA has been linked to fat burning in several studies. In Chinese, 1.7 g CLA (50/50 isomers) daily for 12 weeks caused a 0.69 kg reduction in fat mass compared with a placebo value of 0.07 kg, with no change in lean tissue mass, in overweight and obese subjects (body mass index 25-35) supplementation with 3.4 g of 50/50 CLA isomers for 12 weeks caused loss of fat mass without loss of weight (increase in lean tissue mass), and doses below 3.4 g were ineffective, intake 0. 6g CLA three times daily in obese people under exercise was able to induce a shift towards fat loss regardless of weight, 4.5g supplementation with 3.4g isomeric CLA (50/50) in 85 people, mostly obese and with an unhealthy metabolism (metabolic syndrome) caused a 1.13 kg decrease in body weight after 4 weeks,26) a 0.5+/-2.1% decrease in body fat after 6.5-7. 5 months was found in obese children taking 3g CLA daily, and a fat loss of -1.25+/-0.71 kg after 16 weeks was observed in postmenopausal and obese diabetic women (compared with safflower oil as control, which produced a loss of 0.11+/-0.55 kg) and −0.86 ± 0.59 kg after 16 weeks in a crossover study, compared with a weight gain of 0.90 ± 0.79 kg in safflower oil group, 6 months of 3.2 g CLA daily resulted in a weight loss of 0.6+/-2.5 kg compared to the placebo (safflower oil) group gaining 1.1+/-3.2 kg, A loss of 0.6 kg of fat mass resulting from taking 3 g of CLA (tonalin) with milk for 12 weeks was observed in overweight and obese people with premetabolic syndrome, a 2.6% higher loss (of fat mass in general) according to Compared to placebo was observed with either CLA or the t10c12 isomer at 4.2 g for 12 weeks, a fat loss of 1.0+/-2.2 kg after 6 months without food control was observed with 3. 6 g CLA daily, there was also a loss of fat mass of either 1.7 ± 3.0 kg from CLA fatty acids at 3.6 g over the course of a year, or 2.4 ± 3.0 kg from CLA triglycerides over a similar period of time, while the placebo group gained 0.2 kg. A current study using microencapsulated CLA noted a weight reduction of −2.68%+/-0.82% at 30 days, although no greater reduction was observed at 90 days (with placebo reaching −1.97%+/- 0.60%).27) Overall, the 10 studies combined demonstrate statistically significant reductions in fat mass. The most dramatic reduction was 1.13 kg after 4 months, which does not show an impressive rate of weight loss (when compared to ephedrine, ephedrine can cause twice as much weight loss in one month). Fat loss ranges often cross the zero point (i.e. a weight loss of 1.1+/-3.2kg means someone gains 2.1kg while another loses 4.3kg) however, the wide range of CLA potency and low reliability extends across all studies. CLA has fat-burning properties, but even in studies where it shows clinical significance, its reliability and potency are low. Conversely, no effect was observed after 8 weeks with 2.7 g of active CLA, either a 50/50 isomer complex or pure c9t11, in obese hyperlipidemic men, and no effect was observed in milk fortified with 1.3 g of CLA. daily, either c9t11 or complex of isomers after 4 weeks, no (0+/-0.9 kg) effect of 20 g CLA on total weight after 9 weeks when compared with isocaloric oleic acid (the main fatty acid in olive oil ),28) no significant effect when 4.2 g of CLA isomers were added daily to foods with oil, no significant loss of fat mass after 14 weeks when yogurt was used as a vehicle for 3.76 g of CLA (35% c9t11, 35% t10c12) when food was not controlled, no effect different from placebo due to CLA 2.4 g tonalin oil (trade name) when taken along with chromium 400 mg in trained women, no effect in healthy trained men and women with 4 g for 12 weeks, 3.2 and 6.4 g CLA daily for 12 weeks in obese individuals showed an effect on weight loss (-0.17 kg fat mass after 12 weeks vs. gain 0.11 kg from placebo) but was not statistically significant, loss of 0.65 kg body fat after 6 months of daily 3.2 g CLA supplementation was not statistically significant compared to placebo, 3.4 g CLA reduced fat mass by 1.7+/-2.4 kg daily for 2 years in obese healthy subjects, with no effect of 1.5 or 3 g of either isolated isomer on fat mass after 18 weeks. The majority (11) of studies conducted show no statistically significant effect of CLA on fat loss rather than statistically significant fat loss, and there is no common thread or direction to separate studies showing positive results from studies showing null results. As determined by human studies and not animal studies (due to species differences), CLA is not an effective fat burner compared to many other products. CLA does not demonstrate dose dependence, has questionable effects on lipid and glucose metabolism, and is not reliable or overly potent. CLA, when taken orally at a dose of 3.4 g daily for a year, also failed to suppress weight regain after weight loss any more than placebo, with small studies linking appetite suppression to CLA but not reducing calorie intake.

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Conjugated linoleic acid

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Based on the reviews, the following advantages were identified:

• conjugated linoleic acid promotes weight loss and weight maintenance;
• helps to quickly build muscle mass during training.

The only thing that doesn’t suit many buyers is that the effect occurs after 2-3 months.

Dosage and safety

Most studies of CLA have used doses of 3.2–6.4 grams per day.

One review concluded that a minimum of 3 grams per day is needed for weight loss ().

Doses up to 6 grams per day are considered safe, and there are no reports of serious side effects in humans (, ).

The FDA allows CLA to be added to food and gives it GRAS (Generally Regarded as Safe) status.

However, keep in mind that as your dosage increases, the risk of side effects increases.

Summary:

CLA studies have typically used doses of 3.2–6.4 grams per day. Available evidence suggests it does not cause any serious side effects at doses up to 6 grams per day, but higher doses increase risks.

Side effects and contraindications

The supplement has virtually no contraindications. In rare cases, after increased use, a feeling of heaviness in the stomach or nausea may occur. To minimize discomfort, CLA should be taken with protein, such as milk.

The supplement is contraindicated for children, pregnant and lactating women, as well as people with individual intolerance to the components of the drug.

Although CLA is available over the counter and has minimal negative effects, it is best to consult with your doctor and trainer before taking it. A specialist will help you choose the right drug and regimen for taking it. You should also read the instructions before use.

Main Natural Sources of CLA

As mentioned earlier, CLA is found in dairy products, red meat, poultry, eggs, and, surprisingly, corn oil. In addition, the human intestine contains microorganisms that are capable of synthesizing CLA from linoleic acid, but studies in humans have shown that eating foods rich in linoleic acid does not increase blood levels of CLA. You can also get CLA in the form of dietary supplements. The table shows the CLA content in common foods.