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Conjugated Linoleic Acid (CLA) has attracted a lot of attention in the fitness industry and has a growing popularity among gymnasts, bodybuilders, and individuals looking to burn fat.
What Is Conjugated Linoleic Acid?
Conjugated Linoleic Acid also known as “CLA” is a member of the omega fatty acid family. It is a mixture of at least 28 positional and geometric isomers of linoleic acid, an essential omega-6 polyunsaturated fatty acid.
Apart from its slimming properties, this fatty acid provides immense health benefits including muscle building and strength enhancement, cancer control, bone building, inversion atherosclerosis, improving digestion and reducing allergies.
According to experts, all types of fat (fat), whether animal products, eggs, dairy products or oils, nuts, seeds and coconuts consists of fatty acids. Some fats are considered essential because the body can not produce them alone, while others are not essential because the body can synthesize them from other nutrients.
Omega-3 polyunsaturated fatty acids (found in fish, seafood, eggs and some nuts or seeds) and omega-6 polyunsaturated fatty acids (mainly found in vegetable oils, nuts and seeds) are main nutrients essential for human nutrition.
Both types are important but somewhat have opposite effects in the body. Omega-3s are known to be anti-inflammatory while omega-6s are inflammatory. The human body needs both types of essential fats to balance its immune, hormonal, digestive and nervous system functions, which is why so many risks are associated with low fat diets.
Ideally, the diet should contain equivalent amounts of omega-3 and omega-6 fatty acids. However, the standard Western diet is much richer in omega-6. That’s why this diet is at the root of most chronic diseases, including cancer, heart disease, diabetes, depression, autoimmune diseases and dementia.
Among the different types of fatty acids, there are saturated, monounsaturated and polyunsaturated fats, which are three names used to describe the chemical structures of fats. Each type offers different advantages and functions thanks to its particular effects on the different systems of the body.
All fatty acids are chains of carbon atoms bonded to a hydrogen bond. When each carbon acid is bound to hydrogen, a saturated fat is formed; if a pair of carbon atoms forms a bond, a monounsaturated fat is formed; and when there are more than two unsaturated bonds, a polyunsaturated fat is formed.
Conjugated Linoleic Acid is a type of polyunsaturated fat, specifically an omega-6 fatty acid. It is believed that some of the microbes that live in the gastrointestinal tract of ruminants transform linoleic acid into different forms of CLA through a process of biohydrogenation. According to professionals, this process changes the position and configuration of the double bonds of the fat, resulting in a simple bond instead of the double bond.
Usually, it is thought that the foods we eat contain only one type of fat, but the truth is that almost all foods consist of different types of fats. The main omega-6 fat is called linoleic acid and is found in foods, including cereals and vegetable oils (such as corn, safflower, sunflower oil or canola oil). Omega-6 oils are now known to be over-consumed and therefore dangerous.
As can be seen, the two types of essential fats must not only be obtained from the foods we eat, but it is also important to consume them in the right quantities. Conjugated Linoleic Acid is a type of omega-6 fat that needs to be consumed more because it tends to act as an omega-3 food, helping to reduce inflammation and promote other aspects of the healthy body.
It also helps suppress hunger (by controlling the hunger hormone ghrelin) and can improve the body’s ability to absorb nutrients. There are actually 28 different forms of CLA, but two seem to be the most important. These are called “c9, t11” and “t10, c12”.
How CLA Works?
This food supplement, at a relatively attractive price, reduces body fat by increasing basal metabolic rate. In other words, it helps the body convert food more efficiently into energy. Conjugated linoleic acid does not decrease overall body weight; but rather its fat content.
This can alter the body’s fat-muscle ratio. In one study, the researchers found that those who stopped dieting and did not take CLA eventually gained weight typically, about 75% of 25% muscle fat. Participants who stopped dieting, but continued to take CLA, also gained weight, but with a 50 to 50 ratio between muscle and fat.
According to nutritionists, the supposed benefits of this low-cost supplement extend well beyond a thinner size. Other studies suggest that in addition to increasing muscle strength and endurance to exercise, CLA can have an impact on specific diseases and conditions.
Dr. Delbert Dorscheid, a researcher on cancer and asthma at the University of Chicago’s Faculty of Pulmonary Medicine and Critical Care, has reviewed more than 200 research studies and clinics published around the world on health benefits CLA. Among the results, there were women with increased levels of CLA in their body tissues that have lower rates of breast cancer. Similar results have been reported for colon and prostate cancer. You can read about this study here.
According to researchers, CLA has a potent inhibitory effect on body fat accumulation, but its effects on muscles are inconclusive. In animal models, this mid-priced supplement reduces some but not all forms of cancer. Dietary conjugated linoleic acid is particularly effective in inhibiting breast cancer in rodents.
However, some things, such as how it affects diabetes, have not been proven. Even though CLA does not prove to be a miracle cure for cancer, it is likely that it will continue to be a very popular dietary supplement.
Health Benefits of Conjugated Linoleic Acid (CLA):
This compound can be qualified as a miracle supplement because it brings together a whole series of health benefits. It’s already so popular among bodybuilders and anyone who wants to lose weight.
Helps with Weight loss and Fat burning:
It can be hard to believe, but it turns out that butter is a food that burns fat! CLA is known to help with fat loss in many animal and human studies, which is why in its concentrated form it is one of the most popular weight loss supplements in the world.
According to a 2009 report in the Journal of Nutritional Biochemistry, CLA reduces adiposity (fat) because of its impact on energy metabolism, adipogenesis, inflammation, lipid metabolism, and apoptosis. You can read about this study here.
Supplementation with a mixture of CLA (equal concentrations of isomers 10,12 and 9,11) or isomer 10,12 alone decreases fat mass, according to the results of numerous studies in animals. Of the two major isomers, 10,12 appears to be specifically responsible for the anti-obesity effects of CLA.
In studies in humans, the results of CLA on weight loss have been somewhat mixed, although promising. One study found that supplementation of a CLA in overweight and obese people (three to four grams per day for 24 weeks) decreased body fat and increased lean body mass. Other studies have shown that CLA also has no negative effect on overall blood lipids, inflammation levels and insulin response in healthy, overweight and obese adults.
Some people are thought to perform better than others because of factors such as the combination of isomers, dose and duration of treatment, sex, weight, age, and metabolic status of subjects.
One of the possible potential mechanisms by which CLA reduces body fat may be that it decreases energy intake or increases energy expenditure. One study showed that mice supplemented with CLA for four weeks reduced their dietary intake and improved liver function, although studies did not show this effect in humans.
Regulation of Blood Sugar Levels:
There is strong evidence that there is an inverse association between CLA consumption in the diet and the risk of diabetes. The hypothesis is that CLA may be involved in the regulation of insulin.
It is also known that the best sources of CLA, including healthy fats such as butter or grass-fed beef, can stabilize blood sugar levels and help a person follow a low-carbohydrate low-carb diet that is beneficial for controlling diabetes.
Improved Immune Function and Fight Against Cancer:
Research has repeatedly shown that the quality of fatty acids in the diet is very important in reducing the overall risk of cancer, and conjugated linoleic acids (particularly rumenic acid) have been shown to be beneficial to health in many ways. . In the opinion of bodybuilders, lower inflammation is a lesser sign of damage caused by free radicals that are linked to a lower cancer risk.
CLA appears to modulate immune and inflammatory responses as well as improving bone mass. Research on the effects of Conjugated Linoleic Acid for breast cancer prevention is somewhat contradictory, but some preliminary research suggests that higher intake of CLA from natural foods is associated with a lower risk of developing breast cancer. breast cancer. Other results of the study suggest that it may be beneficial for the fight against cancer of the digestive organs and can improve detoxification via a healthier liver function.
Reduction Of Allergies and Symptoms Of Asthma:
Eating CLA-rich foods or taking CLA supplements for 12 weeks seems to improve the symptoms and general well-being of people with seasonal allergy symptoms. Similarly, some research shows that for people with asthma, CLA may be a natural treatment method for asthma-related symptoms. Twelve weeks of supplementation appear to improve the sensitivity of the airways and the ability to exercise.
Improved Symptoms of Rheumatoid Arthritis:
Early research suggests that CLA is beneficial in reducing inflammation and therefore autoimmune diseases such as rheumatoid arthritis. Taking Conjugated Linoleic Acid alone or with other supplements such as vitamin E benefits those with arthritis by reducing symptoms, including pain and morning stiffness. The markers of pain and inflammation, including swelling, have been improved in adults with arthritis taking CLA compared to symptoms before treatment or in people not taking CLA, which means that CLA can treat arthritis naturally.
Improved Muscle Strength:
Although the results have been somewhat contradictory, some research shows that taking Conjugated Linoleic Acid alone or with supplements like creatine and whey protein can help increase strength and improve lean tissue mass. That’s why CLA is often added to some bodybuilding supplements, protein powders or weight loss formulas.
Reviews of The Best Sources Of Conjugated Linoleic Acid
According to a report published in the Journal of Food Composition and Analysis, the main sources of conjugated linoleic acid include grass-fed cows butter (ideally organic), whole milk products (cream, milk, yogurt or cheese, grass-fed beef (ideally organic) It is also found in dairy products from sheep or goats, but is present in smaller quantities in lamb, veal, turkey and seafood .
The proportion of conjugated linoleic acid ranged from 0.34 to 1.07 percent of the total fat found in dairy products (which makes it the highest source) followed by about 0.12 to 0.68 for percent of total fat in raw or processed beef products (second best source).
However, with regard to animal products, the breed and above all the quality of the diet and lifestyle of the animal actually affect the fat that is obtained when eating the animal. In other words, not all sources of CLA are equal.
According to fitness coaches, what the animal ate and the conditions under which it was raised greatly affect the amount of CLA it provides. Even the season, the quality of the soil on farms and the age of the animal affect the CLA content. One study found that the CLA content of beef and dairy products from grass-fed cows is 300 to 500 percent higher than that of grain-fed cows!
According to nutritionists, grass-fed beef contains higher levels of Conjugated Linoleic Acid (and even more omega-3s and vitamins) than farmed animals. The same goes for dairy products that we get from cows, including cream or butter.
One of the best ways to find high quality grass fed beef is to buy it directly from small farms, either by visiting farmer’s markets, joining a community farming group, or even online. If you do not find the perfect product, you will have to do your best while focusing on limiting industrial and artificial fat from your diet.
How to Take Conjugated Linoleic Acid?
Conjugated Linoleic acid supplements are generally available in solid capsule or liquid form. CLA supplements vary in concentration, so look for a product that contains about 80 percent CLA. The recommended dosage of CLA supplements is 3.4 g or 3400 mg daily. Consuming Linoleic Acid supplements Combined with protein-rich foods such as milk may reduce the likelihood of experiencing nausea or diarrhea.
Side Effects Of CLA:
CLA is considered safe when consumed as part of whole natural foods or taken by mouth in higher medicinal amounts than those found in foods. For some people, taking CLA supplements may cause side effects such as upset stomach, diarrhea, nausea, and fatigue.
It is best to avoid giving supplements to children because at present there is not enough evidence to know whether long-term use term is safe. However, food sources such as butter and beef are definitely safe and encouraged because they provide not only CLA but also important nutrients for growth and development, including various vitamins, minerals and proteins.
Those who need surgery or have a history of liver failure or bleeding disorders should keep in mind that CLA supplementation may not be safe. Conjugated Linoleic Acid may slow blood clotting and increase the risk of bruising and bleeding, but once again, eating foods containing CLA should not pose a risk.
Where to Buy CLA?
Conjugated Linoleic Acid is a supplement, and therefore does not require a prescription. Finding the best, safest and most effective supplements can seem daunting, I highly recommend that you buy this supplement from bauer nutiriton as the supplements on their website is manufactured by Wolfson Berg limited Company and all of their products are manufactured in FDA Approved facility. Avoid buying food supplement from Street Vendors. Below is the link to the Official website.
Price of CLA:
CLA Supplement is available in Different Prices and Packages.
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Depending on the chosen option, the product can be delivered in one or two days.