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What is Conjugated Linoleic Acid (CLA)?
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What is Conjugated Linoleic Acid (CLA)?

CLA for Weight Loss & CLA Benefits

Conjugated Linoleic Acid (CLA) is an essential fatty acid that your body needs for proper functioning. The human body is designed to produce many types of fats on its own. But essential fats cannot be created within the body. That means, you need to obtain these fats from food sources.

The two major essential fatty acids that your body needs are Omega 3 and Omega 6. Conjugated Linoleic Acid is a subcategory of Omega 6 fatty acids. It is a trans fat that occurs naturally unlike the processed trans fats found in junk food. So, there are some health benefits associated with CLA, especially when it comes to weight loss.

Benefits of CLA

· Increases Metabolic Rate and Aids in Weight Loss

According to some research and studies, Conjugated Linoleic Acid can alter metabolism and impact the fat composition in the body. The theory around this suggests that CLA enables the body to break down and consume fat cells, while also inhibiting the body from storing more fat in its reserves.

However, the studies show that this fat dissolving effect happens mostly on the fat stored within muscle tissues. This means that the fats present in the problem areas are not affected much by CLA. In fact, CLA impacts fat cells at a cellular level, which does not affect the overall appearance of your body. The problem is with the subcutaneous fat found between the skin and the muscles, not with the fat found within the muscles.

Also, most instances of metabolic increase and subsequent weight loss due to CLA has been observed in animal cells. Such results are yet to be replicated in human trials. But consumption of CLA in general is healthy as it is an essential fatty acid.

· Muscle Growth Enhancement

In certain animal subjects, Conjugated Linoleic Acid has shown improvement in the overall lean muscle mass. For humans, more research and studies are required for a conclusive link between CLA and muscle enhancement.

· Immunity Boost

Many studies and experiments have been conducted to understand the impact of CLA on the human immune system. The results so far are varied.

When you look at the majority of such studies, a pattern seems to emerge. According to that pattern, CLA does not seem to have any significant positive effect on the immune system. But as an essential fatty acid, you should consume some of it for optimal body functioning.

Advice on Duration and Dosage

As per the majority of studies, the duration of a CLA dose should be between 8 and 12 weeks. The most recommended quantity of dosage is about 3 grams every day. In case you are taking CLA supplements, you should consume the supplements with your meal and not eat it in isolation.

Natural Sources of CLA

Since CLA is an important fatty acid, you can introduce the following food sources in your diet to increase your intake.

  • Red meat – like beef, lamb, pork
  • Lean meat – like chicken and fish
  • Dairy products – like milk, cheese and yogurt

What is Conjugated Linoleic Acid? – Dr.Berg

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