CLA (conjugated linoleic acid): what it is, what it is for and rich foods

CLA, also known as conjugated linoleic acid, is one of the types of omega 6, being a healthy fat present in foods of animal origin, such as milk and derivatives, beef, chicken and pork, which strengthens the immune system and can help prevent the emergence of some types of cancer, such as breast and prostate.

By accelerating metabolism, CLA can also increase energy expenditure, favoring the breakdown of body fat and stimulating weight loss. Discover other natural options to speed up your metabolism.

CLA can also be found in capsule supplement form, such as safflower oil. However, excessive consumption of this supplement can cause some health problems and, therefore, should only be used under the guidance of a doctor or nutritionist.

What is it for

CLA is a fat that has thermogenic and immunomodulatory effects. Therefore, CLA may offer some health benefits, including:

1. Promote weight loss

CLA has a thermogenic effect, stimulating energy expenditure and the breakdown of body fat, promoting weight loss.

However, it must be part of a healthy diet guided by a nutritionist and physical activity to obtain better results. See how to eat a healthy diet.

2. Prevent diabetes

CLA can help prevent diabetes, as this type of fat can improve sensitivity to the hormone insulin, helping to balance blood glucose levels.

3. Promote muscle mass gain

CLA can also help promote muscle mass gain, as increased metabolism stimulates strength, improving performance during exercise.

4. Help prevent cancer

CLA can help prevent cancer, because this type of fat has an immunomodulatory action, strengthening the immune system and being able to prevent the development and multiplication of cancer cells.

5. Lower cholesterol

CLA also appears to reduce levels of “bad” cholesterol, LDL, and triglycerides in the blood, and may help prevent cardiovascular problems, such as atherosclerosis and heart attack.

Food sources of CLA

The following table shows the amount of CLA for every 1g of fat in each of the following foods:

In addition to being found in foods of plant origin, CLA is also present, in smaller quantities, in sunflower and safflower vegetable oils. Discover the health benefits of safflower oil.

How to take the supplement

The CLA supplement is produced from vegetable oils, having a composition slightly different from the CLA present in foods.

The recommended amount of CLA supplement is 3 to 6 g, 1 to 2 times a day and, preferably, with meals. However, the sale of CLA is not permitted in Brazil.

Furthermore, it is important to highlight that studies on the benefits of CLA supplementation are not yet conclusive. Therefore, when deciding to start using this supplement, it is recommended to consult a doctor or nutritionist first.

Make an appointment with a nutritionist in the nearest region:

Side effects

Excessive consumption of CLA supplements can cause mild side effects, such as diarrhea, gas, nausea and stomach pain.

However, ingesting high amounts of CLA can also lead to more serious changes, such as insulin resistance, diabetes and fatty liver.

Who shouldn’t use

As there are no studies on the safety of using CLA by children, as well as pregnant women or women who are breastfeeding, this supplement should not be consumed in these situations.