Conjugated linoleic acid (CLA)

Conjugated linoleic acid (CLA) is a fatty acid found in meat and dairy products. It has been shown to have several health benefits, including weight loss, reduced body fat, and improved muscle mass. CLA is also thought to have anti-cancer properties.

While the health benefits of CLA are well-documented, the best way to get these benefits is not yet clear. Some people believe that consuming CLA supplements is the best way to get the fatty acid, while others think getting it from food is better. More research is needed to determine the best way to benefit from CLA.

Health benefits

There are several health benefits associated with CLA. Some of these benefits include:

Weight loss

CLA has been shown to help people lose weight. In one study, people who took CLA supplements lost more weight and body fat than those who didn’t take the supplements.

It is not clear how CLA helps people lose weight, but it is believed to increase the number of calories the body burns and reduce the amount of fat the body stores.

Reduced body fat

CLA has also been shown to reduce body fat. It contains a compound called “trans-10, cis-12” CLA, which is thought to be responsible for these benefits.

In one study, people who took CLA supplements lost more body fat than those who didn’t take the supplements.

Improved muscle mass

CLA has also been shown to improve muscle mass. The fatty acid seems to help the body hold on to muscle mass when it loses weight. This is important because muscle mass is vital for maintaining a healthy weight.

Anti-cancer properties

CLA has also been shown to have anti-cancer properties. In one study, CLA was shown to reduce the size of tumors in mice.

It is not clear how CLA fights cancer, but it is believed to reduce the number of cancer cells and stop them from dividing.

Heart health

CLA may also improve heart health. In one study, CLA reduced bad cholesterol and blood pressure. This is important because high cholesterol and blood pressure are risk factors for heart disease.

However, more research is needed to determine if CLA can reduce the risk of heart disease.

How to get CLA

There are a few ways to get CLA in your diet.

Meat and dairy products

The best way to get CLA is from meat and dairy products. This is because these products contain a type of CLA called “conjugated linoleic acid.” This type of CLA is thought to be the most beneficial for health.

Foods that contain CLA

If you don’t want to take supplements, you can also get CLA from some foods. Foods that contain CLA include;

  • Beef
  • Lamb,
  • Cheese
  • Milk
  • Eggs.

CLA supplements

If you don’t eat meat or dairy products, you can also get CLA supplements. CLA supplements are available in tablet form and are usually made from safflower oil or sunflower oil.

It is not clear which of these methods is best for getting the health benefits of CLA. More research is needed to determine this. However, it is essential to eat a balanced diet and get the other nutrients your body needs aside from CLA. This is because CLA may not provide all of the health benefits on its own.

Dosage

The dosage of CLA that is recommended varies depending on your age and sex. However, the general recommendation is to take between 1.8 and 3.6 grams of CLA per day.

Although The FDA has approved CLA as a drug or supplement, more research is needed to determine the long-term effects of taking CLA.

Risks and side effects

There are a few risks and side effects associated with CLA.

Possible risks and side effects of CLA include:

  • Weight gain

Some people who take CLA supplements may experience weight gain. This is because CLA can cause the body to store more fat.

  • Diarrhea

People who take CLA supplements may also experience diarrhea. This is because CLA can upset the stomach.

  • Heartburn

People who take CLA supplements may also experience heartburn. This is because CLA can irritate the stomach lining.

  • Bloating

People who take CLA supplements may also experience bloating. This is because CLA can cause the stomach to expand.

If you experience these side effects, stop taking CLA and speak to your doctor.

Conclusion

Conjugated linoleic acid, or CLA, is a type of fatty acid that has been shown to have health benefits such as reducing body fat, improving muscle mass, and reducing the risk of cancer.

It is available in meat and dairy products, as well as supplements. However, more research is needed to determine the long-term effects of taking CLA.

Some possible risks and side effects of CLA include weight gain, diarrhea, heartburn, and bloating. If you experience these side effects, stop taking CLA and speak to your doctor.

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