CLA - what is it?
CLA, or conjugated linoleic acid, is an organic chemical compound that belongs to the group of unsaturated fatty acids of the Omega-6 type. It is an exogenous relationship. This means that the body does not produce it on its own and should be supplied with food or through supplementation. The main sources of CLA are the meat and milk fat of ruminants. CLA is also found in dairy products such as cottage cheese and cheese. The greatest amount of linoleic acid is found in sheep's milk. Taking into account the modern diet, rich in cow's milk and beef, the average daily consumption is about 0.5-1.5 g per day, while the recommended amount is 3 g per day. Only with this amount can CLA bring health benefits.
CLA is very popular, especially among people who want to lose extra kilos. No wonder - conjugated linoleic acid allows you to quickly achieve noticeable results in weight loss. It turns out, however, that CLA has many more health benefits.
- Inhibition of tumor growth: This has been clinically proven in many animal and human models. However, the dose that supports the fight against neoplastic lesions and tumors, on which CLA has a positive effect , has not been determined . The recommended dose is 3 g of CLA daily.
- Prevention of atherosclerosis: Many years of observations of respondents have shown that CLA supplementation increases the level of "good" cholesterol and affects its oxidation , thus lowering blood pressure .
- Support in reducing body fat : Linoleic acid has a positive effect on reducing body fat among people who are obese. Many mechanisms that influence this process have been found , including increasing energy expenditure and increasing the death of fat cells.
- Immune system support: CLA supports the fight against many allergies in humans, reducing the number of inflammatory markers in the body , thereby increasing the amount of protective antibodies .
CLA Conjugated linoleic acid and weight loss
CLA is known primarily as a component of dietary supplements aimed at people struggling with the problem of excessive amounts of adipose tissue, who are trying to effectively get rid of extra kilos.
The usefulness of CLA in the slimming process is defined by at least a few mechanisms, which are worth distinguishing:
- blocking the action of the enzyme called lipoprotein lipase, which is to reduce the amount of adipose tissue;
- inhibiting the differentiation and proliferation of pre-adipocytes;
- increase of the body's energy expenditure by induction of the thermogenesis uncoupling protein (UCP1);
- stimulating the lipolysis process and subsequent β-oxidation of fatty acids in the mitochondria of muscle cells.
The exact scheme of how CLA works for overweight and obesity is not yet fully understood. However, it can be considered that its role is directly dependent on the dose, length of supplementation and the ratio of isomers contained in the nutrient. It is therefore worth approaching it rationally and in addition to high-quality preparations, use products that are a natural source of CLA in your daily diet.
CLA for who is recommended
CLA, or conjugated linoleic acid, can be taken by people who want to lose weight. Its advantage is that it not only lowers the amount of adipose tissue, but also strengthens the muscles . It helps to maintain the proportions between fat and muscle mass. For CLA to work, it needs to be taken regularly. The effects of its consumption can be seen only after some time. People who systematically consumed CLA burned body fat by an average of 9%.
CLA is a prescription-free supplement. It is available in health food stores and pharmacies. Research on CLA has shown that this dietary supplement had a significant impact on the results of reducing the level of body fat. The risk of any side effects is minimal.
In what products can we find linoleic acid (CLA)?
We can supply this ingredient with food. CLA occurs naturally in full-fat milk (cow's and sheep's milk) and its products, especially fermented milk, as well as in meat: mutton, lamb, beef and veal. It is worth noting that animals bred in a traditional way, grazed in meadows, have even several times more of it than those from mass breeding.
Unfortunately, the diet of modern man is not rich in the above-mentioned products. However, there are dietary supplements with CLA on the market, the use of which we can consider if we want to lose extra kilos. When losing weight, remember that supplementation is not a substitute for a healthy, balanced diet or systematic exercise. It may, however, enhance the effects of these activities.