CLA linoleic acid - properties, occurrence, use

CLA linoleic acid - what is it?

CLA is a compound that contains 18 carbon atoms and two conjugated double bonds in a chain. It is a polyunsaturated fatty acid belonging to the omega-6 group, which is a derivative of linoleic acid. The CLA is most commonly referred to as conjugated linoleic acid, but the substance is also known as rumenic acid.

The conjugated linoleic acid is different from linoleic acid because the double bonds that occur in the CLA are isolated by only one single bond, which is an extremely rare property and can positively affect the effect of the compound on the human body.

The conjugated linoleic acid is an unsaturated compound found in animal products that is not naturally synthesized in the human body, therefore it must be supplied to the body with a daily diet or in the form of supplements. Moreover, the CLA acids are substances belonging to the group of trans fats, which, however, arise naturally and should not be equated with hydrogenated vegetable fats, which are not desirable compounds found in food.

Conjugated linoleic acid - where does it occur?

The CLA linoleic acid is a polyunsaturated fatty acid of animal origin, which is not synthesized by the human body, so the compound should be supplied to the body along with the daily diet. CLA isomers are naturally present in the lipid fraction of ruminant-derived products, and the largest amounts of the conjugated linoleic acid can be found in sheep's milk. The substance is also found in products such as:

red meat,
butter,
full-fat milk,
yogurts,
cheeses,
cream.

The CLA can also be obtained from vegetable oils rich in the linoleic acid, which include fats such as sunflower or soybean oil, corn oil, as well as safflower oil.

The CLA concentrations in individual foods may vary depending on the type of feed ruminants consumed, as well as the age and breed of the animal. The content of the conjugated linoleic acid in the animal organism may also be affected by rumen pH and season.

Conjugated linoleic acid - CLA properties

Scientific research conducted so far suggests that the CLA may have a wide spectrum of action, and because there are different isomers of the conjugated linoleic acid in nature, the physiological effect of the compound may differ between individual forms of the substance.

The rumenic acid can have antioxidant properties, and thus can neutralize free radicals and reactive oxygen species, reduce oxidative stress and delay the aging process of the body. In addition, the compound can normalize glucose metabolism and have anti-diabetic effects among people struggling with type II diabetes. The CLA can also act hypotensively, contributing to a decrease in blood pressure, and moreover, the conjugated linoleic acid may have antiatherosclerotic potential. It has been shown that a mixture of the two most abundant isomers in ruminant fats, c9,t11-CLA and t10,c12-CLA, can inhibit progression and induce regression of atherosclerosis. Enriching the diet with the rumenic acid may contribute to increasing the level of HDL cholesterol in the body and reducing the ratio of LDL cholesterol to HDL among people struggling with type II diabetes. The CLA has also been shown to positively influence cardiovascular risk factors by reducing triacylglycerols in the body and reducing the level of very low density lipoproteins (VLDL). In vivo data indicate that the CLA may also reduce the risk of atherosclerosis by inhibiting the inflammatory response and modulating circulating cholesterol.

Moreover, the conjugated linoleic acid may have a positive effect on the immune system - scientific data suggest that the CLA supplementation may cause an increase in anti-inflammatory cytokines and a decrease in the level of pro-inflammatory cytokines, and it can also contribute to lowering the level of granulocytes responsible for allergic reactions and reduce mediators of inflammation.

Although the results of scientific studies on the effects of the CLA on the human body are often contradictory, some data suggest that the conjugated linoleic acid may have a beneficial effect on bone mass and modulating calcium absorption, thus, it can affect bone health, improve body composition and anthropometric parameters.

CLA is a conjugated linoleic acid which, according to the results of scientific research, can be helpful in weight reduction among people struggling with overweight and obesity.

Linoleic acid - weight loss

Big interest is also aroused by the possible positive effect of the conjugated linoleic acid on weight reduction. Can the rumenic acid really have a slimming effect? Scientific data suggest that the CLA linoleic acid may contribute to the reduction of body fat, resulting in a reduction of many obesity parameters, including reducing the weight of total body fat, reducing the percentage of android or gynoid fat, as well as causing an increase in non-fat body mass. The beneficial effect of the CLA on the weight loss process may be the effect of lowering the activity of lipoprotein lipase and reducing the uptake of lipids into adipocytes. The compound may also contribute to increased fat oxidation and increased energy expenditure during sleep.

Although most studies on the effects of the conjugated linoleic acid on obesity focus on reducing body fat, many scientific data indicate, that the CLA acid can also increase non-fat body mass and contribute to the improvement of physical performance. Animal studies suggest that the CLA supplementation may improve running endurance by increasing beta-oxidation in adipocytes derived from skeletal muscles. In addition, the conjugated linoleic acid can increase testosterone secretion and reduce fatigue associated with intense physical exercise.

CLA - dosage of conjugated linoleic acid

Nutrition standards developed by the Institute of Food and Nutrition do not specify the reference value of the CLA intake, and the daily menu provides the body with about 0.5-1.5 g of the conjugated linoleic acid per day. According to numerous scientific studies, the recommended dose of the conjugated linoleic acid, which can positively affect the functioning of the human body, oscillates within 3 g of the CLA per day. Therefore, a good solution, especially among people exposed to long-term stress, or among those who want to reduce body fat and support the immune system may be regularly taking the CLA and using dietary supplements containing the rumenic acid.

What can CLA be combined with?

The CLA linoleic acid is a compound that is often used in dietary supplements along with other ingredients. To enhance the effect of the rumenic acid or supplement its properties, it is worth considering the use of the CLA along with L-carnitine, beta-alanine or chromium. A good solution may be to include green tea extracts or compounds such as omega-3 acids in the diet.

The sources of conjugated linoleic acid are ruminant meat and dairy products such as butter, cream or cheese.

CLA acid - safety of use, side effects and contraindications

In 2008, the conjugated linoleic acid CLA obtained GRAS status and was considered a human-safe substance. Therefore, manufacturers using the conjugated linoleic acid do not have to include information on the labels of food products about the presence of harmful trans fats, because according to the results of numerous studies, the consumption of trans fatty acids, is, which come from ruminant animals, does not increase the risk of developing cardiovascular diseases, and sometimes may even have a protective effect.

However, some medical publications report that long-term use of the CLA (more than 6 months of taking dietary supplements containing the conjugated linoleic acid) may contribute to the occurrence of undesirable ailments, such as diarrhea or constipation, as well as vomiting or weakness of the body. Therefore, when deciding to use the CLA, it is worth following the manufacturer's recommendations placed on the product packaging and do not abuse preparations containing the conjugated linoleic acid.

Moreover, although the use of the CLA may have a number of benefits, the products containing the compound should be abandoned by people who are struggling with blood clotting disorders, because the CLA may have blood-thinning properties.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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