CLA (Conjugated Linoleic Acid): what it is, what it's for, and foods rich in it

What it is:

CLA, also known as conjugated linoleic acid, is a type of omega-6. It is a healthy fat found in animal-derived foods such as milk and dairy products, beef, chicken, and pork, which strengthens the immune system and can help prevent the onset of some types of cancer, such as breast and prostate cancer.

By accelerating metabolism, CLA can also increase energy expenditure, promoting the breakdown of body fat and stimulating weight loss.

CLA can also be found in supplement form, in capsules, 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 it's for

CLA is a fat with thermogenic and immunomodulatory effects. Therefore, CLA can offer several health benefits, including:

1. Promoting 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 regular physical activity to achieve better results.

2. Preventing diabetes

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

3. Promoting muscle mass gain

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

4. Aiding in cancer prevention

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

5. Lowering cholesterol

CLA also appears to lower levels of "bad" cholesterol, LDL, and triglycerides in the blood, which can help prevent cardiovascular problems such as atherosclerosis and heart attack.

Foods containing CLA

The table below shows the amount of CLA per 1g of fat for each of the following foods:

In addition to being found in animal-derived foods, CLA is also present, in smaller quantities, in sunflower and safflower vegetable oils.

How to take the supplement

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

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

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

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 should not use

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