Conjugated Linoleic Acid - What is CLA and how does it work?

Excess fat is harmful to your body. We are constantly being warned about unhealthy ‘trans’ fat in our diets – like avoiding chips, fries, and all the greasy foods you can think of.

So, you must be wondering if there is some kind of fat that is good for you.

As a matter of fact, your body needs essential fatty acids to maintain a whole lot of functions. To top it all, it might actually make you lose that extra pound of fat in your body!

What is CLA? 

Conjugated Linoleic Acid, commonly abbreviated as CLA, is a polyunsaturated fatty acid (PUFA) naturally occurring in beef and dairy products, and has been one of the most popular weight management health supplements to date. Of the 28 variants of CLA that are known, the most important ones are “c9, t11” variant which is chemically extracted from vegetable fat, and “t10, c12” variant which is naturally available in fat of ruminants.

The ‘c’ and ‘t’ represent ‘cis’ and ‘trans’ respectively and denote the way in which double bonds are structured in the molecule. Even though CLA is technically a ‘trans’ fatty acid, containing both ‘cis’ and ‘trans’ double bonds within its molecule, this natural ‘trans’ fatty acid is a healthy fat derived from ruminants such as cows, goats and sheep, as compared to the unhealthy industrial ‘trans’ fatty acids that are extracted by a chemical process or by frying vegetable foods. This unhealthy industrial ‘trans’ fat has been linked to the hardening of blood vessels called atherosclerosis and heart disease.

How does CLA work? 

The year 1987 marked the birth of conjugated linoleic acid as a potential anti-cancer supplement when it showed remarkable results in mice. Its importance was later reinforced by its potential to assist weight management, body building and to manage blood sugar effectively.

It has now been studied in such great detail that it might possibly be the most exhaustively studied weight loss supplement in the world. For its anti-cancer properties, CLA supplement up-regulates the tumour suppressor gene,

PTPRG and has found encouraging results in hindering the growth of mammary, skin and colon tumours. CLA supplement may assist in weight management by reducing body fat mass (BFM) or fat deposits in the body and by causing a significant increase in lean body mass (LBM) which assists in body building.

Conjugated Linoleic Acid supplementation may be helpful in increasing immunity, regulating insulin sensitivity, and reducing inflammation. Initial studies have shown immense potential but more in-depth studies are required to understand the effects and mechanisms by which CLA weight loss and other effects are achieved.

Does CLA have side-effects? 

Naturally occurring CLA supplement is considered free of side-effects. But high doses of chemically extracted CLA supplement is associated with fatty liver leading to metabolic syndrome and diabetes. Although CLA has anti-inflammatory properties, it can occasionally drive inflammation causing insulin resistance and lowering of HDL, the good cholesterol. It is also known to cause minor adverse effects like loose stools, stomach pain, nausea and abdominal gas. Hence, it is suggested that you understand everything before taking your CLA supplement.