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What is CLA (Conjugated linoleic acid)?

CLA has been demonstrated in several studies to be a highly effective supplement to aid weight loss. It is a naturally occuring fatty acid and can be commonly found in beef and dairy produce.CLA (Conjugated linoleic acid) is theorized to transform the production of prostaglandins, which are taken from fatty acid molecules and have been linked to raised levels of growth hormone. Increased growth hormone levels are helpful to both athletes and dieters as a way to promote enhanced muscle growth, strength and fat loss. Some prostaglandins may also increase blood circulation to the muscles and adipose tissue, which may improve muscle function and fat mobilization.CLA is also attributed to have anti-tumor/anti-cancer properties due to an antioxidant effect or to an unknown interaction between CLA and various carcinogens.Perhaps the more exciting effects of CLA when it comes to supplements, however, are those reported for the induction of weight loss, body fat loss and increased caloric expenditure. In recent studies, CLA supplementation has been shown to increase daily energy expenditure by nearly 8%.No negative side effects are reported with CLA supplementation although one of the recent studies reported that about 30% of subjects reported gastrointestinal symptoms (stomach upsets) associated with recommended doses (3-5 grams/day).

References:

DeLany JP, West DB. Changes in body composition with conjugated linoleic acid. J Am Coll Nutr. 2000 Aug;19(4):487S-493S.

Ip C, Scimeca JA, Thompson HJ. Conjugated linoleic acid. A powerful anticarcinogen from animal fat sources. Cancer. 1994 Aug 1;74(3 Suppl):1050-4.

Miner JL, Cederberg CA, Nielsen MK, Chen X, Baile CA. Conjugated linoleic acid (CLA), body fat, and apoptosis. Obes Res. 2001 Feb;9(2):129-34.

Zambell KL, Keim NL, Van Loan MD, Gale B, Benito P, Kelley DS, Nelson GJ. Conjugated linoleic acid supplementation in humans: effects on body composition and energy expenditure. Lipids. 2000 Jul;35(7):777-82.

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