CLA SOURCES, BENEFITS & SIDE EFFECTS

Overview

People often take CLA for fat loss, muscle, inflammation and all kinds of similar stuff. It’s not some new supplement or magic pill. It’s just a type of fat that comes from meat and dairy. These days, one can find it in capsules, or powders, and some people swear by it. But like everything else, it’s not that easy to fix. It works for some people, whereas it doesn’t for others. And yeah, it can even have some side effects too. So if you’re thinking of trying it, here’s what it does, where it comes from, how it helps, and what you need to watch out for.

What is CLA?

CLA is the acronym for “Conjugated Linoleic Acid”. The word “conjugated” reflects the positions of double bonds in linoleic acid, which is the most common polyunsaturated omega-3 fatty acid. CLA is basically a healthy trans-fat which, unlike industrially produced trans-fats, does not have any potential risks.

Sources of CLA

Natural sources

Foods sourced from grass-fed animals or ruminants are a natural source of conjugated linoleic acid. Meat and dairy products provide ample amounts of CLA. The amount of CLA in food depends greatly on farming techniques. Studies have shown that the CLA content of the meat and milk from grass-fed cows multiplies three to five folds than amounts of CLA in grain-fed sources.

It is observed that the milk and meat are sourced from animals that are fed on plant-based sources of linoleic acid e.g. sunflower, or soybeans. Recent studies also show that fatty acid content of grass fed animals is also better than that pf grain fed animals.

Supplements

Conjugated linoleic acid is also available in concentrated form to be taken as a dietary supplement. The supplements are produced by modifying the linoleic acid in vegetable oils. This causes disturbance in the contents of different forms of CLA and some forms present in supplements are found scarcely in nature. Due to this reason, the CLA supplement is known to provide lesser benefits than naturally found CLA. Hence, CLA from natural sources is more recommendable. 

Benefits of CLA

• Weight loss: Several studies have proven that conjugated linolenic acids aid in weight loss. It promotes fat burning and insulin sensitivity which helps to increase lean mass and prevent fat deposition in the body. The CLA is known to increase the feeling of satiety and decrease hunger as well, which can lead to more healthy diet patterns. CLA along with a balanced diet and adequate physical activity shows the best results in weight loss.
• Boosts immunity: In the post covid era everybody has been concerned about boosting immunity. The conjugated linolenic acid is also known to enhance immunity and prevent several infections. It is known to prevent the production of immunosuppressants including leukotrienes and prostaglandins as well as decrease inflammation.
• Fights cancer: It is observed in controlled studies carried out on mice and later in women who had been taking more CLA-containing dairy products had lower risks of cancers. The former study had shown that conjugated linolenic acid significantly reduced the growth of tumors.
• Promotes heart health: Fat deposition in arteries leads to atherosclerosis which is the most common cardiovascular disease affecting a whole lot of people. CLA has also been observed to reduce the risk of atherosclerosis or coronary artery disease. It could be because of its fat-burning benefits. But, more research is required to support the benefits of CLA in this matter.
• Controls diabetes and obesity: Scientists have observed lower fasting blood glucose, better glucose tolerance, and improved glycolipid metabolism in controlled trials in mice. Most of the studies in humans have also supported the benefit of CLA in controlling Diabetes type II. It enhances insulin sensitivity and thus promotes glycogenesis in the body leading to lower blood sugar and increased lean mass.
• Muscle Growth: Some studies have stated that CLA helps with gaining lean muscles, especially if you’re already working out. It’s not a shortcut or cheat code, but rather it might support your training if your diet’s on point and you’re being consistent with it.
• Anti-inflammatory Effect: CLA may even help lower your inflammation in the body. For people dealing with stuff like joint pain or chronic swelling, it might help a bit. Again, it’s not medicine with a proven track record, but could make a difference over time under ideal circumstances. Don't count on it entirely to fix serious health conditions.
• Reduction of Fat Storage: It’s believed to help stop the body from storing extra fat, especially around the belly. Doesn’t mean you can eat anything and lose fat, but it might help the process if your diet’s clean.

Side Effects of CLA

• Stomach upset: Some people get bloated or feel off in the stomach after taking CLA, especially in the beginning.
• Diarrhea: Loose motions or frequent bathroom visits can happen for some, mostly if the dose is too high.
• Nausea: Feeling queasy or like you might throw up — not super common, but it happens in some cases.
• Fatigue: A few people report feeling tired or low energy while taking CLA, even if they’re sleeping fine.
• Headache: Mild headaches here and there have been noted, usually if your body doesn’t react well to the supplement.

Outline

CLA is an essential fatty acid found in grass-fed ruminant milk, meat, and meat products. It is known to have many health benefits and reduces metabolic disorders like diabetes and obesity. In addition to that, it also promotes immunity, reduces inflammation, and reduces the risk and growth of several cancers. Mild side effects may also appear in people taking CLA supplements. For more clarity on its uses, benefits, and safety, you can explore detailed CLA FAQs to guide your choices.

FAQs

How does CLA help with fat loss?
It can help your body in the capacity of using stored fat for energy a bit better. Some hope it targets belly fat, but it doesn’t work like that. It’s slow and only helps if you’re also eating well and moving. It could also curb appetite for some individuals, but it’s not gonna make your hunger go away completely. As a matter of fact, studies suggest that weight or BMI barely change, contrary to what the general perspective is.

Can CLA help build muscle?
This answer is going to be yes and no. It can help a little if you’re lifting and eating enough protein. On its own, it won’t bulk you up. More like it helps keep lean muscle while losing fat. The effect is small and different for everyone. The results that studies have found have been different for individuals and depend on various factors of their health, diet and genetics.

How much CLA should I take daily?
Usually 3–6 grams a day is suggested to people, split with meals. That’s what studies use too. More doesn’t mean better results or faster results. Start lower to avoid bloating or having to use the loo too much, or just gut health issues in general. Always check the label because brands can vary.

Who should avoid taking CLA?
You must skip it if you’re pregnant, breastfeeding, or have diabetes, liver problems, or metabolic issues. It can affect blood sugar and liver enzymes. Most importantly, as with introducing anything to your body, if you’re already on meds, ask a doctor first — it can interact with some and may lead to adverse effects, which we ought to stay away from!

What’s the best time to take CLA?
There’s no set time. Most take it with meals like breakfast, lunch, or post-workout. Food helps it absorb and stops stomach upset. What matters is taking it at the same time every day so you can monitor progress and results effectively.