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Conjugated Linoleic Acid (CLA) Research - Side Effects and Some Benefits

What is Conjugated Linoleic Acid (CLA)?

Conjugated linoleic acid (CLA) is the collective term for a number of variants of linoleic acid, one of the essential fatty acids. It differs from linoleic acid only in the placement of two double bonds in the fatty-acid chain. CLA supplement is found in foods normally associated with being high in saturated fat such as full-fat milk, meat and cheese. It was first discovered by Professor Michael Pariza at the University of Wisconsin, Madison, in 1987 when he was researching, the potential cancer-causing effect of fried hamburgers. During this research he discovered that hamburgers contained CLA and that this was, in fact, anti-carcinogenic. Since then, scientists have established that CLA protects against several cancers. A major discovery for athletes is that CLA may also play a big part in regulating body composition and metabolism. However, it is impractical to get enough CLA from food alone to get a beneficial effect, so supplementation may be important. Supplements are made from sunflower and safflower oils. The CLA content of various foods is shown in Table below.

Does Conjugated Linoleic Acid (CLA) work?

Research shows that CLA can reduce fat storage and increase fat burning. It does this by increasing the activity of an enzyme called hormone sensitive lipase that releases the fat from fat cells into the blood. At the same time it reduces the activity of another enzyme called lipoprotein lipase that transports fat into the fat cells. The net result is that more fat is burned as fuel and less fat is stored. Research conducted in Norway found that those taking 3,000 mg CLA daily for three months reduced their body fat by 20%. When CLA is combined with strength training, it can reduce muscle breakdown, enhance muscle growth and increase strength. University of Memphis researchers gave 27 experienced weight trainers either 5.6 g CLA/day or an olive oil placebo, and found that CLA improved their strength in the bench press and leg press by 13.6 kg compared with the placebo group's 4.3 kg. Kent State University researchers gave 24 novice bodybuilders either 7.2 g CLA/day or a placebo vegetable oil. After six weeks of training the CLA weight trainers had greater gains in arm size (circumference), total muscle mass and enhanced strength - around twice the gains of the placebo group.

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How much Conjugated Linoleic Acid (CLA) should I take?

Researchers estimate that the average diet probably provides around 100-300 mg CLA/day. In studies, beneficial effects of CLA such as reduced body fat and increased muscle - have been shown at intakes of 3 g(3000 mg) or more. This is the amount most researchers recommend. Some researchers also believe the reduction in CLA intake in the typical Western diet accounts for some of the rise in obesity in this country. We get less from our food because we eat less animal fat and also because the CLA content of milk and meat has dropped due to changes in cattle feed.

Are there any side effects of Conjugated Linoleic Acid (CLA)?

So far, researchers haven't found any negative side effects from excess CLA. There have been reports of stomach irritation but the newer forms of CLA (mi cellar CLA) eliminates this side effect.

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