Not all oils are the same. Some are used for energy, while others have powerful health effects.
CLA -Conjugated Linoleic Acid- is an abbreviation of the word, It is the name given to the group of chemicals found in fatty acids called linoleic acid.
It occurs naturally in beef and milk and has been noted to cause fat loss in many studies.
CLAIt is among the most popular weight loss supplements in the world and may also have some health benefits.
In the article "What is cla supplemet", "what does cla supplement do", "is cla harmful", "what are cla benefits", "when to use cla", "does cla weaken" Answers to questions will be sought.
What is CLA "Conjugated Linoleic Acid"?
Linoleic acid It is the most common Omega 6 fatty acid, found in large quantities in vegetable oils but also in smaller amounts from other foods.
The word conjugate relates to the arrangement of double bonds in the fatty acid molecule.
Actually 28 different CLA form but the most important ones are "c9, t11" and "t10, c12".
CLA In fact, both cis (c) and trans (t) contain double bonds and their numbers (such as t10, c12) are related to the placement of these bonds in the fatty acid chain.
CLA forms The difference between double bonds is that the double bonds are arranged differently. But it's important to keep in mind that something so small can create a world between our cells.
So basically, CLA it is both a polyunsaturated fatty acid type, with both cis and trans double bonds.
In other words, CLA technically a trans fatHowever, it is a natural type of trans fat found in many healthy foods.
Many studies show that industrial trans fats are harmful, whereas trans fats found naturally in animal foods are not.
According to the research, Benefits of conjugated linoleic acid is as follows:
Helping to lose weight
- Muscle building and strength improvements
Anticancer effects
- Bone building benefits
- Growth and development support
Reverse atherosclerosis (hardening of the arteries)
CLA is found in grass and spread-fed animals such as cattle and their milk
CLAThe main food sources of Turkey are animals such as cows, goats and sheep and animal foods obtained from them.
The total in these foods CLA amountvaries greatly depending on what the animals eat.
The goal of this process is to test the role and privilege manipulation in order to access the resources of a CLA content Compared to feed-fed cows, it is 300-500% higher in grass-fed cows and milk.
Most people already have CLA gets. However, found in dietary supplements CLAKeep in mind that is not derived from natural foods.
It is made by chemically replacing unhealthy vegetable oils, safflower and sunflower oils. Linoleic acid in oils by a chemical process conjugatedlinoleic acid It is turned into.
Taken in supplement form CLAof, taken from food CLA they do not have the same health effects as.
How Does CLA Weaken?
CLABiological activity was first discovered in 1987 by a team of researchers who showed that it could help fight cancer in mice.
Later, other researchers discovered that it can reduce body fat levels as well.
As obesity increases worldwide, people are looking for a potential weight loss treatment. CLAHe was more interested in.
This has been studied quite extensively today and CLAhas been shown to have various anti-obesity mechanisms.
This has effects such as reducing food intake, increasing fat burning (burning calories), promoting fat burning and inhibiting its production.
CLA There are quite a few studies that have been done on it. Actually CLA may be the most extensively studied weight loss product in the world.
Many of the studies are called randomized controlled trials, which are the gold standard of scientific experimentation in humans.
Some studies CLAhas shown that it causes significant fat loss in humans.
Also, with a decrease in body fat and sometimes an increase in muscle mass body compositionIt has been stated that it has improved.
However, it should be noted that many other studies have shown absolutely no effect at all.
In a large review of data from 18 controlled trials, CLAhas been found to cause a small amount of fat loss.
Its effects are most effective in the first 6 months, then gradually pause up to 2 years.
Another review study published in 2012, CLAled to 1.3 kg more weight loss than placebo, a counterfeit drug.
What Are the Benefits of CLA?
Regulates blood sugar and helps improve insulin function
From nutrients CLA There is strong evidence that there is an inverse relationship between intake and the risk of developing diabetes. From grass-fed beef CLAbalances blood sugar and helps control diabetes.
Improves immune function and may help fight cancer
Conjugated linoleic acidhas shown immune-enhancing effects and anticarcinogenic activities in various animal studies.
Found in saturated fatty foods CLA It can compensate for the negative effects of saturated fat content and have many positive effects, from blood sugar control to hormone regulation and natural prevention of cancer.
CLABesides improving bone mass, it modulates immune and inflammatory responses.
Conjugated linoleic acid Research on its effects in preventing breast cancer is somewhat contradictory, but some early research shows higher than natural foods CLA suggests that its intake is linked to a lower risk of breast cancer.
Reduces allergy and asthma symptoms
Foods containing CLA to consume or for 12 weeks CLA supplements Taking it improved symptoms and overall health in people with seasonal allergy symptoms.
Similarly, some studies suggest that people with asthma may CLAmay be a natural treatment for asthma-related symptoms due to its ability to help control inflammation.
12 weeks of supplementation improved airway sensitivity and exercise ability.
Improves rheumatoid arthritis symptoms
Early investigations, CLAinflammation and hence rheumatoid arthritis autoimmune diseasesIt is useful for reducing
Conjugated linoleic acid Taking it alone or in combination with other supplements such as vitamin E benefits arthritis patients by reducing symptoms such as pain and morning stiffness.
Markers of pain and inflammation, including swelling, may indicate pre-treatment symptoms or CLA compared to those who don't CLA adults with arthritis who received CLAcan naturally cure arthritis.
It can increase muscle strength
Although the findings are somewhat contradictory, some research conjugated linoleic acid It shows that taking it alone or in combination with supplements like creatine and whey protein can help increase strength and improve lean tissue mass.
Therefore, you can visit our CLAIt is often added to some bodybuilding supplements, protein powders, and weight loss formulas.
What Foods Is CLA Contained in?
CLAThe most important food sources are:
Fat from grass-fed cows (ideally organic)
- Full-fat, preferably raw dairy products, such as cream, milk, yogurt or cheese
Grass-fed beef (ideally organic)
- In addition to cows, it is also found in dairy products from sheep or goats such as goat's milk.
- It is found in lesser amounts in grass-fed lamb, veal, turkey and seafood.
The conditions in which an animal eats and is raised, how much of its meat or milk CLA (and other oils or nutrients).
What Are CLA Losses?
Natural in foods CLAThere is some evidence to suggest that is beneficial.
However, as mentioned earlier, the supplement contained in the CLAis made by chemically replacing linoleic acid from unhealthy vegetable oils.
In supplements CLA usually in foods CLAIt is in a different form than the t10, it is much higher in the c12 type.
As in most cases, some molecules and nutrients are beneficial if found in natural amounts in real foods, but become harmful when we start using them in large doses.
According to some studies, this CLA supplements seems to be true for.
These studies did not require large doses of supplement. CLA suggests that taking it causes a gradual accumulation of fat in the liver towards metabolic syndrome and diabetes.
In addition, there are numerous studies in both animals and humans showing that although it lowers body fat, it can cause inflammation and insulin resistance and lower HDL ("good") cholesterol.
CLA can also cause less serious side effects such as diarrhea, stomach pain, nausea, and gas.
Doses ranging from 3.2 to 6.4 grams daily were used in most of the studies.
Remember that the higher the dose, the higher the risk of side effects.
Should You Use CLA Supplements?
To lose a few pounds, is it worth the risk of increasing liver fat and worsening metabolic health?
Though still CLA supplements If you want to use it, you should have regular blood tests to make sure you are not harming yourself by monitoring liver function and other metabolic markers.
Naturally found in foods CLA Although beneficial, taking "unnatural" types of CLA made from chemically modified vegetable oils does not seem logical.
Have you used CLA for weight loss or any other benefit? What benefits have you seen? Has it been effective? You can share your impressions on this subject with us in the comments section.
