CLA(conjugated linoleic acid)
CLA, or conjugated linoleic acid, is a nutritional supplement used by body builders to help build muscle and promote fat loss. It's sometimes marketed under the brand name of Tonalin CLA as a weight loss supplement and as a supplement for building lean body mass.
Introduction
Conjugated linoleic acid (CLA) is a mixture of different types of isomers of linoleic acid, primarily position and geometric isomers, which is found preferentially in dairy products and meat. CLA is supplement that many have heard of but do not know much about. Current research findings suggest that CLA has a number of benefits for bodybuilders as well as any type of athlete. Conjugated linoleic acid is also unique because it is present in food from animal and dairy sources, and its anti-cancer efficacy is expressed at concentrations close to human consumption levels.
Conjugated Linoleic Acid is a slightly altered form of linoleic acid (LA), an omega-6 fatty acid important to human health. Omega-6 fatty acids are derived from the foods we eat primarily from meat and dairy products. Therefore, CLA is primarily found in meat and diary products.
Conjugated linoleic acid (CLA) is a potent anti-oxidant, anti-carcinogen, and anti-catabolite, as well as a powerful immune system enhancer. Some of the common accolades of CLA are assistance in fat burning, building and retention of lean muscle, and is a cancer fighter.
Does It Work?
It's still not clear whether CLA supplements actually do what they're advertised to do. Several studies where obese individuals took CLA supplements showed they lost more weigh than controls, particularly in the abdominal region. Other studies have shown no benefits of CLA supplements. Most recently a meta-analysis (a study looking at a large group of studies) showed that a CLA dose of 3.2 g/d was associated with modest weight loss and loss of body fat in humans.
What About the Risks of CLA?
Unfortunately, there's been little focus on the risks of CLA. Some forms of CLA appear to raise insulin levels and blood glucose which would be of concern for those with diabetes or metabolic syndrome. Another area of concern is its effect on heart health. One form of CLA appears to increase c-reactive protein, a protein that serves as a marker for inflammation and heart disease. This raises the question as to whether it's safe for people at higher risk of heart disease.
Where Can I Find CLA Naturally?
Daily Dosage
As little as 2 g to 7 g of Tonalin CLA per day may help you lower your body fat. A study performed in 2000 gave the 60 overweight and obese participants either no CLA or 1.7 g, 3.4 g, 5.1 g or 6.8 g of CLA. The participants who received the 3.4 g and 6.8 g daily experienced a significant reduction in body fat. The study, "Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans," was published in the "The Journal of Nutrition."
benefits of CLA supplementation include:
Increased metabolic rate -- This would obviously be a positive benefit for any type of athlete that is trying to lose weight and improve body composition.
Enhanced muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
Lowers cholesterol and triglycerides -- Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on any person who has high cholesterol.
Lowers insulin resistance -- Lowering insulin resistance has been shown to help prevent adult-onset diabetes and make it easier to control weight.
Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help.
Enhances immune system - With the variety of bacteria and poor immune systems in contemporary society, enhancing the immune system's ability to function properly is a positive benefit to all.
Side Effects
The side effects of CLA are unknown, due to the limited research in humans especially the long-term effects. However, one unpublished human trial reported isolated cases of gastrointestinal upset. At this time, there have been no significant side effects with the use of CLA and there were no well-known drug interactions with CLA.
CONSULT PHYSICIAN FOR BETTER ANALYSIS
CLA, or conjugated linoleic acid, is a nutritional supplement used by body builders to help build muscle and promote fat loss. It's sometimes marketed under the brand name of Tonalin CLA as a weight loss supplement and as a supplement for building lean body mass.
Conjugated linoleic acid (CLA) is a mixture of different types of isomers of linoleic acid, primarily position and geometric isomers, which is found preferentially in dairy products and meat. CLA is supplement that many have heard of but do not know much about. Current research findings suggest that CLA has a number of benefits for bodybuilders as well as any type of athlete. Conjugated linoleic acid is also unique because it is present in food from animal and dairy sources, and its anti-cancer efficacy is expressed at concentrations close to human consumption levels.
Conjugated Linoleic Acid is a slightly altered form of linoleic acid (LA), an omega-6 fatty acid important to human health. Omega-6 fatty acids are derived from the foods we eat primarily from meat and dairy products. Therefore, CLA is primarily found in meat and diary products.
Conjugated linoleic acid (CLA) is a potent anti-oxidant, anti-carcinogen, and anti-catabolite, as well as a powerful immune system enhancer. Some of the common accolades of CLA are assistance in fat burning, building and retention of lean muscle, and is a cancer fighter.
Does It Work?
What About the Risks of CLA?
Unfortunately, there's been little focus on the risks of CLA. Some forms of CLA appear to raise insulin levels and blood glucose which would be of concern for those with diabetes or metabolic syndrome. Another area of concern is its effect on heart health. One form of CLA appears to increase c-reactive protein, a protein that serves as a marker for inflammation and heart disease. This raises the question as to whether it's safe for people at higher risk of heart disease.
Where Can I Find CLA Naturally?
Daily Dosage
As little as 2 g to 7 g of Tonalin CLA per day may help you lower your body fat. A study performed in 2000 gave the 60 overweight and obese participants either no CLA or 1.7 g, 3.4 g, 5.1 g or 6.8 g of CLA. The participants who received the 3.4 g and 6.8 g daily experienced a significant reduction in body fat. The study, "Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans," was published in the "The Journal of Nutrition."
benefits of CLA supplementation include:
Enhanced muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
Lowers cholesterol and triglycerides -- Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on any person who has high cholesterol.
Lowers insulin resistance -- Lowering insulin resistance has been shown to help prevent adult-onset diabetes and make it easier to control weight.
Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help.
Enhances immune system - With the variety of bacteria and poor immune systems in contemporary society, enhancing the immune system's ability to function properly is a positive benefit to all.
Side Effects
The side effects of CLA are unknown, due to the limited research in humans especially the long-term effects. However, one unpublished human trial reported isolated cases of gastrointestinal upset. At this time, there have been no significant side effects with the use of CLA and there were no well-known drug interactions with CLA.
CONSULT PHYSICIAN FOR BETTER ANALYSIS
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