Conjugated Linoleic Acid is an omega-6 fat found primarily in dairy and meat products. Alternative names are CLA or KLK. This supplement has found widespread use in bodybuilding as a means of losing weight and increasing muscle mass.
Studies carried out on animals have proven the effectiveness of the use of dietary supplements in order to prevent the development of oncological diseases, as well as to improve the efficiency of the cardiovascular system. The theory that regular intake of CLA increases training efficiency and provides an increase in lean body mass for 2018, has not been confirmed. Therefore, conjugated linoleic acid is used simply as a nutritional supplement that strengthens the body.
In 2008, the US Food and Drug Administration recognized the safety of CLA. The supplement received a general health category and was officially approved for release in the United States.
Slimming effectiveness
Manufacturers of products containing CLA claim that the substance is involved in the formation of body proportions, because it breaks down fats in the abdominal and abdominal region, and also promotes muscle growth. This ad made linoleic acid quite popular with bodybuilders. However, is it really that good?
In 2007, more than 30 studies were conducted that showed that acid does not significantly reduce fat mass, but it has almost no effect on muscle growth.
12 varieties of linoleic acid are known, but two have a significant effect on the body:
- Cis-9, Trans-11.
- Cis-10, Trans-12.
These fats have a beneficial effect on health and vitality. The presence of trans double bonds determines linoleic acid to a type of trans fat. However, it does not harm the body. This is due to its natural origin, as opposed to trans fats, which are synthesized by humans.
Arguments Against Conjugated Linoleic Acid
A number of independent studies have been conducted that have not confirmed the properties of the product as announced by the supplement manufacturers. In particular, the effect of weight loss was observed in small sizes and manifested itself only for two to three weeks, after which it disappeared. The positive response from the supplement was rated by the researchers as negligible. For this reason, some bodybuilders and athletes have given up on CLA use.
Of course, CLA may not be the only solution in the fight against obesity, but as an adjuvant it has the right to life, since it really has the properties of an immunomodulator, strengthens the heart and blood vessels, and reduces the risk of cancer.
Of course, there is a possibility that the studies conducted have shown such low effectiveness due to the insufficient duration of the course, the wrong dosage of the drug or inaccuracies in assessing the data obtained. However, we can say with confidence that if linoleic acid helps in losing weight, then it is insignificant.
Side effects and contraindications
The supplement has practically no contraindications. In rare cases, after an increased intake, a feeling of heaviness in the stomach or nausea may occur. To minimize discomfort, CLA should be taken in conjunction with protein, such as milk.
The supplement is contraindicated in children, pregnant and lactating women, as well as people with individual intolerance to the components of the drug.
Despite the fact that CLA is sold without a prescription and has minimal negative effects, it is better to consult a doctor and trainer before taking it. The specialist will help you choose the right drug and the regimen for taking it. Also, before use, you should read the instructions.
Supplements with linoleic acid
Preparations containing CLA are practically the same in composition. The price of a particular supplement depends only on the producing brand. The most popular and affordable brands are Now Foods, Nutrex, VP Laboratory. A domestic manufacturer called Evalar is also known in Russia. The cost of the drug can reach 2 thousand rubles.
In 2018, CLA products have seriously lost their popularity among bodybuilders, as well as people who want to lose weight by taking dietary supplements along with their diet. The decline in demand is usually associated with the latest tests of linoleic acid and the recognition of its low effectiveness, as well as the emergence of new nutritional supplements that give better results for the same money.
Natural healthy sources of linoleic acid
Conjugated linoleic acid supplements can be substituted for foods high in this substance. A high amount of the substance is found in beef, lamb and goat meat, provided that the animal eats naturally, i.e. grass and hay. It is also present in large quantities in dairy products.
How to use?
The additive is used up to three times a day. The optimal dosage is 600-2000 milligrams. The most common form of CLA release is gel-filled capsules. Thanks to this form, the substance is properly absorbed. Also, conjugated linoleic acid is produced as part of fat burning complexes. It is usually found in a mix with L-carnitine or tea for weight loss. The reception time is not regulated by the manufacturer. Based on the fact that the substance does not affect the functioning of the nervous system, you can use it even before bedtime.
The effectiveness of CLA is in doubt. However, the supplement continues to be used for health promotion and in conjunction with weight loss complexes. When used correctly, it strengthens the immune system, and also prevents the development of cancer and cardiovascular diseases. The substance has practically no contraindications.
