Conjugated Linoleic Acid

What Is Conjugated Linoleic Acid (CLA)?

Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid found in meat and dairy products, especially from grass-fed animals such as cows, sheep, and goats. Identified by Dr. Michael Pariza in the late 1980s, CLA has been the focus of significant research due to its potential effects on health issues like cancer and obesity​.

While CLA is technically classified as trans-fat, it differs from the harmful industrially produced trans fats found in processed foods, offering potential health benefits instead​. The two most studied CLA isomers, CLA-9 and CLA-10, are believed to provide different benefits, with CLA-9 being more active against cancer cells and CLA-10 being linked to fat loss​.

What Does CLA Come From?

CLA is naturally found in the meat and dairy of ruminant animals like cows and lambs, as well as in chicken eggs. Grass-fed animals have much higher CLA levels than grain-fed animals, as their diet affects the amount of CLA their bodies produce​. Kangaroo meat is also noted for being a particularly rich source of CLA in Australia​. Foods like seafood and vegetable oils, however, are not considered good sources of CLA, so supplementation is often used to obtain beneficial amounts​.

CLA Benefits

Research on CLA over the past few decades has uncovered various potential benefits. These include:

• Body Composition: One of the most well-documented benefits of CLA is its ability to improve body composition. It can promote fat loss while preserving or even increasing lean muscle mass, making it a popular supplement for those looking to shed fat without sacrificing muscle​.
• Prevention of Chronic Diseases: Studies suggest CLA may play a role in reducing the risk of conditions like cancer, hypertension, and atherosclerosis, as well as enhancing immune function​.
• Fat Loss: CLA may inhibit enzymes responsible for fat storage, making it a valuable supplement for reducing body fat. This is especially important for those looking to target abdominal fat​.

CLA Benefits for Athletes and Bodybuilders

For athletes and bodybuilders, CLA is often used to enhance body composition by reducing fat while preserving muscle. Research indicates that CLA may also have anti-catabolic effects, meaning it can help prevent muscle breakdown during intense training​. A study by Pinkolski (2006) demonstrated that athletes who supplemented with CLA while weight training gained more muscle mass than those who did not​.

Moreover, CLA may support endurance performance by increasing fat utilization during exercise, sparing liver glycogen. This can lead to improved endurance capacity, especially for athletes engaging in prolonged physical activities​. Some studies also indicate that CLA may help boost testosterone levels, contributing to further muscle gains.

CLA Negatives & Side Effects

Although CLA is generally considered safe, there are potential side effects to be aware of. The most common are gastrointestinal issues such as nausea, upset stomach, and diarrhea, particularly at higher doses​. In some cases, CLA has been linked to reduced insulin sensitivity, which may pose a risk for individuals with pre-existing insulin resistance or diabetes.

Additionally, a 2008 study highlighted concerns regarding CLA supplementation for women with specific types of breast cancer, suggesting that they should avoid CLA until more research is available​.

CLA Recommended Doses & Ingredient Timing

For optimal body composition benefits, research suggests consuming at least 3.4 grams of CLA daily, often divided into 2-3 doses throughout the day​. Studies exploring the ergogenic (performance-enhancing) effects of CLA, such as Cornish et al. (2009), used higher doses of up to 9 grams daily when combined with other supplements like creatine and whey protein​. It is generally recommended to take CLA with meals or around workout times for maximum effectiveness​.

CLA Supplements

CLA supplements are primarily available in capsule or softgel form, typically derived from oils like safflower or sunflower. These supplements are designed to provide a potent dose of CLA, making them convenient for individuals aiming to improve body composition.

For those looking for high-quality options in Australia, Gen-Tec CLA Softgels and Max’s Pure CLA Powder are well-regarded choices. Gen-Tec CLA offers a simple, pre-measured capsule format, while Max’s Pure CLA provides flexible dosing in powder form, easily mixed with other supplements. Both are excellent options for those seeking effective CLA supplementation to support fat loss and muscle maintenance.

Stacking CLA

CLA can be stacked with a variety of other supplements to enhance its fat-burning and muscle-preserving effects. It is often combined with thermogenic supplements like caffeine or green tea extract, which can boost metabolism and fat loss​. CLA also pairs well with creatine and whey protein, as demonstrated in studies that showed better strength and muscle mass gains when these supplements were used together​. However, it is advisable to avoid stacking CLA with fat-blocking supplements, as they may interfere with its absorption​

Conclusion

Conjugated Linoleic Acid (CLA) is a powerful supplement with multiple benefits, particularly for those looking to improve body composition by reducing fat and preserving muscle. While it offers potential advantages for athletes and bodybuilders, it is crucial to be aware of possible side effects, especially at higher doses.

For those considering CLA supplementation, it is best to consult a healthcare provider to ensure it is appropriate for their specific needs and circumstances. CLA's versatility and stacking potential make it a valuable addition to many fitness and health routines.

References

1. Dhiman TR, Anand GR, Satter LD, Pariza MW. ‘Conjugated linoleic acid content of milk from cows fed different diets.’ J Dairy Sci. 1999 Oct;82(10):2146-56.
2. Bhattacharya A, Banu J, Rahman M, Causey J, Fernandes G. ‘Biological effects of conjugated linoleic acids in health and disease.’ J Nutr Biochem. 2006 Dec;17(12):789-810. Epub 2006 May 2.
3. Churruca I, Fernández-Quintela A, Portillo MP. ‘Conjugated linoleic acid isomers: differences in metabolism and biological effects.’ Biofactors. 2009 Jan-Feb;35(1):105-11.
4. Pinkoski, C., P.D. Chilibeck, D.G. Candow, et al. The effects of conjugated linoleic acid supplementation during resistance training. Med. Sci. Sports Exerc. 38:339Y348, 2006.
5. Kim JH, Park HG, Pan JH, Kim SH, Yoon HG, Bae GS, Lee H, Eom SH, Kim YJ. ‘Dietary conjugated linoleic acid increases endurance capacity of mice during treadmill exercise.’ J Med Food. 2010 Oct;13(5):1057-60.
6. Macaluso F, Morici G, Catanese P, Ardizzone NM, Marino Gammazza A, Bonsignore G, Lo Giudice G, Stampone T, Barone R, Farina F, Di Felice V. ‘Effect of conjugated linoleic Acid on testosterone levels in vitro and in vivo after an acute bout of resistance exercise.’ J Strength Cond Res. 2012 Jun;26(6):1667-74.
7. Cornish SM, Candow DG, Jantz NT, Chilibeck PD, Little JP, Forbes S, Abeysekara S, Zello GA. ‘Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training.’ Int J Sport Nutr Exerc Metab. 2009 Feb;19(1):79-96.
8. Gaullier JM, Halse J, Høye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O. ‘Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans.’ J Nutr. 2005 Apr;135(4):778-84.
9. Meng X, Shoemaker SF, McGee SO, Ip MM. ‘t10,c12-Conjugated linoleic acid stimulates mammary tumor progression in Her2/ErbB2 mice through activation of both proliferative and survival pathways.’ Carcinogenesis. 2008 May;29(5):1013-21. Epub 2008 Mar 13.