Exploring CLA (Conjugated Linoleic Acid): An In-Depth Analysis
In the 1990s, a groundbreaking study by scientists Michael Paraza and his colleagues first explored the potential of Conjugated Linoleic Acid (CLA) as a weight loss treatment. CLA, a type of omega-6 fatty acid, is primarily found in the meat and milk of ruminants such as cows, goats, and sheep. It is believed to aid in fat burning and weight loss by reducing body fat, increasing fat burning, stimulating fat breakdown, and inhibiting fat production. The FDA has given CLA a GRAS (generally regarded as safe) status, allowing it to be added to foods. The average intake of CLA in the US is about 151 mg per day for women and 212 mg for men. However, the total amounts of CLA in these foods vary greatly depending on what the animals ate. Studies have used doses of 3.2-6.4 grams per day, with doses up to 6 grams per day considered safe. CLA supplements are made by chemically altering linoleic acid found in vegetable oils. The paper suggests that CLA can cause an average fat loss of 0.2 pounds (0.1 kg) per week for about six months. Another review indicates that CLA caused about 3 pounds (1.3 kg) more weight loss than a placebo. However, it's important to note that the effects of CLA on weight loss in humans are modest and may plateau after six months. Moreover, numerous studies in both animals and humans reveal that CLA can drive inflammation, cause insulin resistance, and lower 'good' HDL cholesterol. Large doses of supplemental CLA can also cause increased accumulation of fat in your liver, which is a stepping stone towards metabolic syndrome and diabetes. Losing a few pounds of fat with CLA may not be worth the potential long-term health risks, especially as there are better ways to lose fat. Interestingly, studies in countries where cows predominantly eat grass show that people with the most CLA in their bodies have a lower risk of heart disease. This lower risk could be due to other protective components in grass-fed animal products, such as vitamin K2. Grass-fed cows have a higher CLA content in their beef and dairy compared to grain-fed cows. Therefore, incorporating more grass-fed animal products into your diet could potentially offer health benefits beyond just CLA. It's essential to approach any weight loss supplement or dietary change with caution and consult with a healthcare professional before making any significant changes to your diet. While CLA may have some potential benefits, it's important to consider the potential risks and other factors that contribute to overall health and wellness.
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