Conjugated Linoleic Acid (CLA)
What it is:
Conjugated linoleic acid is an omega-6 fatty acid, 1 of the essential fatty acids necessary for good health. It is predominantly found in meat and dairy products. Grass fed beef and poultry have the highest amount of this essential fatty acid.
Benefits:
CLA has been noted to reduce body fat and increase lean body mass, boost immunity, and may assist in cancer prevention due to it’s ability to reduce carcinogens in the body that cause cell mutations.
What the research says:
CLA is optimal in protecting against lean muscle mass loss and assists in gaining more lean muscle mass even during times of calorie restriction. This can boost your metabolic rate, helping you burn fat at rest since muscle burns more calories around the clock.
A study in the American Journal of Clinical Nutrition found that overweight participants who took 3.4 g of CLA per day for one year increased lean body mass, decreased glucose levels, and decreased body fat when compared to the placebo group.
When it comes to CLA patience is key. CLA effects on body composition is much more evident in animal studies than in humans though. Studies have shown that the recommended amount-3.2-3.4 g/day only leads to a slight decrease in fat loss over a 6-month period in humans, but effects tend to increase after 1-2 years. The health benefits are more immediate. Studies have shown that even slight amounts of CLA in one’s diet can fight cancer and reduce tumors by 50%.
Who is right for?
Vegetarians and vegans who do not eat meat or dairy products should supplement with CLA since they are not receiving it from food sources.
Athletes who are building lean muscle mass and trying to lose body fat can benefit from CLA supplementation.
CLA is an ideal supplement for general health due to it’s immune boosting and cancer protecting qualities.
How much to take?
Many supplements recommend consuming 2-4 capsules 2-3 times per day to achieve recommended amounts.
To receive CLA from food sources choose meats and dairy products from grass-fed animals since they contain the highest amounts of CLA.
Sources:
Gaullier, J, et al. Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. The American Journal of Clinical Nutrition. www.ajcn.org. July 23, 2010
Schoeller, D, Watras, A, Whigham, L. A meta-analysis of the effects of conjugated linoleic acid on fat-free mass in humans.
Applied Physiol. Nutr. Metab. Vol. 34: 975-978, 2009.
http://articles.mercola.com/sites/articles/archive/2004/07/17/cla-cancer.aspx
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