Ingredients Explained: Conjugated Linoleic Acid (CLA)

Ingredients Explained: Conjugated Linoleic Acid (CLA)

What is CLA?

Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid in dairy products in certain meats we eat. Sounds great right? Because we all know how delicious and satisfying dairy and meat is. Specifically, CLA is found in the meat and dairy from ruminant animals like cows, sheep, goats, deer and more. These animals produce CLA naturally within their digestive tracks. From there, the CLA makes its way into the meat and milk which we consume.
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There are many potential benefits associated with CLA consumption. These include antioxidant and anti-inflammatory activity. CLA can potentially help decrease body fat, specifically in the abdomen. It also may help block the absorption and uptake of fat and sugar into fat cells. Finally, it potentially helps the insulin receptors remain intact, increasing insulin activity, which is why it being studied as a potential treatment and aid for those suffering from diabetes. That being said, the studies surrounding CLA have shown varied evidence to support these claims and further research is need to conclusively state that CLA is an effective supplement.

Potential Benefits of CLA Supplementation

There are many potential benefits to CLA supplementation based on scientific research. As CLA is found naturally in ruminant meats and dairy, one could argue that we don’t need to supplement CLA and can naturally consume plenty. That’s fine and dandy, however eating a ton of red meat and dairy may be out of the question for many due to cost, religion, health (red meat and heart problems don’t go well to together we’re told?), lactose intolerance, and a whole other mess of reasons. For the purpose of body composition, fitness and weightlifting, getting CLA from these food sources may just not be enough, and actual supplementation of CLA has shown potential in scientific study. These benefits may include:
  • Antioxidant and anti-inflammatory benefits
  • Weight management and decreased body fat, specifically in the abdomen
  • Increase lean muscle growth in conjunction with resistance training
  • Hinder the growth of tumors
  • Aids insulin receptors, increasing insulin sensitivity

How to take CLA

Depending on the potency and/or blend your CLA supplement may be apart of, typical dosages are between three and six grams daily taken with or before meals. As always, consult with a physician before starting a supplement regimen and follow the label directions.

Potential Side Effects

One study showed that over a 12 month trial of high dosage, there were no adverse side effects associated with CLA supplementation. That being said, always error on the side of caution and follow the direction of your physician.

Our Conclusion

While it’s shown that CLA plays a role in certain systems involving glucose metabolism, lipid metabolism, and it may prove to be a sound diabetes treatment, we are on the fence about it’s actual effectiveness as a weightloss and fat-loss supplement. More conclusive evidence and studies are needed before we can confidently advertise its effectiveness.
Banni S. “Conjugated linoleic acid metabolism.” Curr Opin Lipidol. 2002
Jun;13(3):261-6. Review. PubMed PMID: 12045395
Ponnampalam EN(1), Mann NJ, Sinclair AJ. “Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid …”Asia Pac J Clin Nutr. 2006;15(1):21-9. PMID: 16500874
Daley, Abbott, Doyle, Nader, Larson. “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” Nutrition Journal 2010, 9:10
Whigham LD, Watras AC, Schoeller DA. “Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11.
Steck SE, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier P. “Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans.”
J Nutr. 2007 May;137(5):1188-93.
Onakpoya IJ, Posadzki PP, Watson LK, Davies LA, Ernst E. “The efficacy of long-term conjugated linoleic acid (CLA) supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials.” Eur J Nutr. 2012 Mar;51(2):127-34. doi: 10.1007/s00394-011-0253-9. Epub 2011 Oct 12.
The Dairy Council. “II International Congress on CLA from Experimental Models to Human Application.” 19-22 September 2007, Tanka Village Resort, Villasimius, Italy
Tricon S1, Burdge GC, Kew S, Banerjee T, Russell JJ, Jones EL, Grimble RF, Williams CM, Yaqoob P, Calder PC. “Opposing effects of cis-9,trans-11 and trans-10,cis-12 conjugated linoleic acid on blood lipids in healthy humans.” Am J Clin Nutr. 2004 Sep;80(3):614-20.

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