Conjugated linoleic acid for weight loss. Conjugated linoleic acid Conjugated linoleic acid side effects

Not all fats are the same. Some of them are important solely as a source of energy, while others have a wider range of beneficial properties. A substance called CLA is gaining more and more supporters among gym goers, bodybuilders and people wanting to lose weight. And for everyone who has not heard about this substance before, it’s time to find out what it is.

What is CLA?

CLA, or conjugated linoleic acid (CLA), belongs to the 18-carbon family of omega fatty acids. More precisely, it is a group of isomers of linoleic acid with two double bonds separated by a methyl group.

In order to understand what CLA is, you first need to understand what the term “conjugated” means, since everything is more or less clear with the other two words in the name.

So, in the name CLA, this term indicates the presence of double bonds in the fatty acid molecule. And the conjugation (conjugation) of these double bonds can occur in different parts of the molecular chain. That is, conjugated fatty acids are those whose structural formula provides for the presence of double bonds between carbon atoms.

There are 28 forms of CLA, but the most important ones are c9t11 and t10c12. The formula of each CLA isomer indicates the presence of cis (c) and trans (t) double bonds. The numbers next to the letters indicate the location of these bonds on the fatty acid chain. The difference between the forms of CLA lies precisely in the variable placement of these double bonds. And this seemingly insignificant difference can radically change the properties of the acid and its role in the body.

But there are other isomers of CLA. For example:

• 9-trans, 11-trans;
• t11,c13;
• 8t10c;
• 9-hydroxy-trans 12-cis (source – Valerian Fori, teardrop seeds).

Thus, CLA is a type of polyunsaturated fatty acid with cis and trans double bonds. In other words, CLA is technically a trans fat, but it is a naturally occurring trans fat and is found in many healthy foods. Scientists have conducted many studies and they all confirmed: while industrial trans fats are harmful to humans, natural CLA are not.

What does it contain?

CLA is produced naturally in the digestive tract of ruminants and to a lesser extent in pigs and poultry. Under the influence of fermentation bacteria Butyrivibrio Fibrisolvens, linoleic acid is transformed into CLA. The most well-known isomers of CLA and the ones most commonly found in foods are 11-trans 9-cis. But the human body is not capable of producing CLA, so it uses dairy products and meat as a source of this beneficial substance. However, there is an exception to this rule: CLA is found in human milk. And this fact, according to scientists, is the best possible confirmation of how important this compound is for humans. After all, only substances important for human life are concentrated in human milk.

In addition, industrial production of CLA is also possible. But how is linoleic acid conjugated and why is it needed? This substance can be obtained through chemical treatment - as a result of partial hydrogenation of linoleic acid. More precisely, CLA is the result of an alkaline effect on vegetable oils, which contain large reserves of acid “raw materials”. The result is compounds with very high biological activity and a specific chemical composition.

CLA and Linoleic Acid: What's the Difference?

Linoleic acid is the most abundant omega-6 fatty acid. It is considered essential for humans, enters the body with food, and is then transformed into a substance known as arachidonic acid. Mainly found in vegetable oils, but also found in other foods.

And while CLA is technically a “version” of linoleic acid, it’s important not to confuse the two. At least when it comes to the effect on the body. Chemically, they are different compounds and have opposite properties. So, what is the difference between CLA and linoleic acid?

While linoleic acid (found in cottonseed oil and other plant foods) stimulates the formation of fatty tissue (a process known as lipogenesis), CLA, on the contrary, causes lipid oxidation, thereby inhibiting the accumulation of subcutaneous deposits. Another difference is the ability to influence the formation of tumors. If researchers consider linoleic acid as one of the substances that promotes the malignant degeneration of cells, then CLA has repeatedly confirmed its ability to inhibit the development of cancer. And finally, one more important difference. Linoleic acid sometimes helps increase blood cholesterol, and CLA, as you may have guessed, removes excess cholesterol and triglycerides from the body.

Scientists continue to study the properties of both substances, but already have many reasons to claim: an excess of linoleic acid against the background of a CLA deficiency can be dangerous to health.

Linoleic and lipoic acid: what is the difference

And one more note. When talking about the benefits of fatty acids, it is also important to distinguish between linoleic and lipoic acids. Although the names of both substances may seem similar to some, in fact they are different chemical components.

Lipoic acid is also known as vitamin N or thioctacid. It, like CLA, is found in red meat, but in addition, it is found in spinach, broccoli, potatoes, carrots, and yeast. Nutritionists strongly recommend not consuming it together with fatty acids (including linoleic acid); instead, it is better to combine it with another popular sports nutrition supplement - L-carnitine.

Linoleic acid, like gamma-linolenic acid (GLA) and arachidonic acid, is a member of the PUFA class (polyunsaturated fatty acids). A person needs this substance from birth, since the development and functioning of many organs depends on this acid. And if you analyze where this substance is found, then vegetable oils come to mind first. It is found in sunflower oil, corn oil, olive oil, safflower oil, flaxseed oil and many other products from this group. And it is this substance that serves as the source of conjugated linoleic acid.

What is the benefit of fat?

All types of lipids (from meat, eggs, dairy products, butter or vegetable oil, nuts, seeds) consist of fatty acids, the benefits and harms of which depend on various factors.

Polyunsaturated fatty acids (alpha-linolenic, linoleic, eicosapentaenoic, docosahexaenoic, conjugated linoleic) are important for athletes, monounsaturated (oleic, palmitic) are important for the cardiovascular system. But trans fats, like saturated palmic fatty acid or sterolic acid, usually have contraindications, so you should be careful with them.

Meanwhile, some of these substances are essential for humans, and their deficiency (especially during pregnancy) can have serious consequences. These include polyunsaturated omega-3 fatty acids (found in fish, seafood, eggs, some nuts and seeds) and omega-6 fats (mainly concentrated in vegetable oil, nuts, and seeds).

Both types of fatty acids play different roles in the body, but their balance is extremely important. Their correct proportions are necessary for the healthy functioning of the immune system, maintaining hormonal levels, and the functioning of the digestive and nervous systems. Ideally, the human body should receive more omega-3 and less omega-6. But in reality, everything happens the other way around.

The basis of omega-6 fats is called linoleic acid, which is found in cereals and vegetable oils (for example, corn, safflower, sunflower, canola). It is now known that excessive consumption of these omega-6 foods can have unwanted health effects.

Conjugated linoleic acid, in its effect on the body, is more reminiscent of omega-3 than omega-6, of which it is actually an isomer. In particular, CLA has anti-inflammatory properties, and is also able to “turn off” hunger, so to speak, by influencing the production of ghrelin (the hunger hormone).

Role in the body

Scientists discovered the biological activity of CLA in 1987. At that time, researcher Michael Parise discovered that when minced meat was exposed to high temperatures, substances were formed in the product that prevented muscle cell mutations. Experiments on mice have proven the effectiveness of these polyunsaturated acids in the fight against malignant tumors. Later, other researchers discovered that these substances can also reduce body fat percentage. And since obesity is one of the main problems of modern humanity, scientists became interested in the potential abilities of CLA to increase the effectiveness of weight loss programs.

Today it is already known that this substance:

• reduces body fat;
• increases insulin resistance (and therefore can prevent diabetes);
• has antithrombogenic and anticancer properties;
• prevents atherosclerosis;
• improves lipid profile;
• modulates the immune system;
• promotes bone mineralization;
• reduces blood glucose levels;
• improves digestion;
• helps fight food allergies.

However, the most studied property of CLA supplementation is its ability to reduce fat mass and increase muscle mass.

Some benefits for the body

Regulates cholesterol and blood glucose levels

As it turns out, CLA is a good remedy for combating the increase in bad cholesterol, thereby preventing atherosclerosis, hypertension, heart and vascular disease.

Research has also confirmed the existence of a link between CLA consumption and the risk of diabetes. It turned out that CLA lowers blood sugar and increases the body's sensitivity to insulin.

Supports immunity

People on low-calorie diets are more susceptible to disease. And all because, without receiving enough nutrients, the body becomes more vulnerable, the immune system weakens. Introducing CLA into the diet will strengthen the immune system and also prevent the catabolic effects of the immune system during illness.

Prevents cancer

Conjugated linoleic acid has anti-cancer properties. This statement was made by experts after a series of experiments on animals. In addition, some claim that CLA may be beneficial in preventing breast, prostate, and digestive cancers. Penetrating into mutated cells, CLA molecules program them to die (apotosis).

Protects against allergies

After 12 weeks of using the dietary supplement CLA, the participants confirmed that their seasonal allergy symptoms decreased. Scientists have also noticed that CLA is beneficial for people with asthma. Against the background of this fatty acid, the patients' health status significantly improved and the sensitivity of the respiratory tract decreased.

Reduces joint pain

Research has shown that CLA is also beneficial for people with rheumatoid arthritis. The supplement in combination with vitamin E reduces joint pain, swelling and other symptoms of the disease. In this regard, scientists suggest that CLA could serve as a treatment for joint disease.

What products contain

CLA in its natural form has been found in many foods, in particular from the meat and dairy group. It is well known that the main sources of CLA are animal products. The highest content of this substance was found in kangaroo meat, slightly less in the meat and milk of ruminants (cows, goats, sheep). Meanwhile, the concentration of CLA in these products largely depends on what the animals ate. For example, CLA content is sometimes 3 to 5 times higher in beef and dairy products from grass-fed animals than from those whose diets were dominated by grains and animal feed.

Table of CLA content in food

The product's name	CLA content (mg) per 100 g fat
Beef (pasture raised)	2100
Swiss cheese	660
Mutton	560
Cow's milk	550
Butter	470
Yogurt	470
Sour cream	460
Cottage cheese	450
Beef	420
Cheddar cheese	360
Turkey	250
Sunflower oil	100
Linseed oil	100
Chicken	90
Pork	60
Chicken yolk	60
Salmon fillets	30

But the data indicated in the table is approximate, and these data may differ in meat from different manufacturers. The fact is that the concentration of CLA in meat and milk directly depends on the animal’s diet. The more frequently livestock consumed fresh grass, the higher the CLA. For this reason, meat from confinement-raised cows may not be a good source of conjugated linoleic acid.

Moreover, American scientists have calculated: modern veal (and these data are indicated in the table) contains only a third of the CLA values ​​that were in the meat of the 1960s.

Is CLA in food good for you?

The natural version of CLA, as already mentioned, is found in meat and dairy products. Researchers studying the properties of CLA have never overlooked the natural version of the fatty acid. And after long-term observations, we made several conclusions.

First, people who eat plenty of foods containing CLA are less likely to develop some chronic diseases, including type 2 diabetes and cancer.

Secondly, research has shown that in regions where cows eat grass as their main diet, people get more CLA and are less likely to suffer from heart disease. Although not everyone in the scientific world agrees with this assumption. Some do not attribute these results to the CLA.

As for CLA's most well-known fat-burning ability, it turns out that the c9t11-type isomer (found in foods) is less beneficial for this purpose than the "chemical" version of CLA.

CLA as a supplement

To experience all the benefits of this acid, food alone is not enough. In addition, foods containing CLA also tend to be high in saturated fat (aka bad fat). The researchers calculated that if someone tried to get at least 3 g of CLA from food alone, they would inevitably have to consume almost half a kilo of fat along with nutrients, which is more than 4,500 kilocalories.

And then dietary supplements come to the rescue. The CLA sports supplement is a way to get the fatty acid in its pure form, while eliminating the intake of excess calories. The active ingredient in supplements is most often obtained from safflower seeds or sunflower oil. As a result of chemical exposure to these products, the linoleic acid contained in them is converted into conjugated acid.

By the way, there is a certain difference between CLA contained in food products and those included in dietary supplements. While the c9t11 isomer is usually present in food, food additives are a substance whose structural formula is t10c12. This means that there is every reason to believe that both versions of CLA have different effects on the body.

Is it true that CLA helps you lose weight?

But still, CLA owes its extreme popularity to its ability to accelerate weight loss. Many may wonder: how can fat be beneficial in the fight against fat? Actually it can! Especially when it comes to essential fatty acids like CLA. Over the years of testing, scientists have conducted many studies using CLA. Some even suggest that it is one of the most researched weight loss substances in the world.

Scientists have determined that consuming CLA triggers a series of biochemical reactions in the body that speed up basal metabolism. Many studies indicate that CLA is more effective when it comes to obese individuals. But this substance can also effectively reduce body fat in healthy people.

Many studies have confirmed that CLA can cause significant fat loss. In addition, it has been confirmed that CLA not only gets rid of the lipid layer, but also improves the condition of muscle mass, in many cases increasing it. However, there are also results from other studies that either did not confirm the fat-burning effect of CLA, or the results when taking the supplement were insignificant.

An independent group of scientists examined data from 18 studies and reached their conclusions. So, the most pronounced effect of taking CLA is usually observed in the first 6 months of using the supplement. Then, over the next 2 years, efficiency slowly decreases, eventually reaching a so-called plateau period. The same researchers estimated that during the first six months of taking the supplement, the body can lose up to 100 grams of fat every week.

American scientists conducted an experiment in which participants were divided into two groups: healthy people and obese people. Participants in the experiment without excess weight took 4.2 g of CLA daily, and representatives of the second group drank 3.4 g of the supplement. After 12 weeks, both groups appeared to have lost quite a lot of fat. In addition, obese people are almost 4 percent more likely.

Another study was conducted with the participation of novice bodybuilders. They drank 7.2 g of CLA during training for 6 weeks. The result (compared to the control group that did not take the supplement) was a noticeable increase in muscle mass.

CLA was also tested in Sweden. There, 25 obese men aged 39 to 64 years participated in the experiment. They took 4.2 conjugated linoleic acid daily for 4 weeks. After the time allotted for the experiment, it turned out that on average each of them had lost one and a half centimeters in waist circumference.

Previously, researchers assumed that the ideal fat-burning complex is a mixture of equal parts of isomers t10c12 and c9t11. But in the process of research, they discovered that it is the t10c12 isomer that is responsible for preventing obesity.

Interestingly, CLA has confirmed its effectiveness in the treatment of so-called male obesity (“apple” type, when fat accumulates in the abdominal area). Researchers consider this an important discovery, since this type of obesity is more difficult to treat and is considered one of the factors that increases the risk of developing diseases such as diabetes, atherosclerosis, autoimmune diseases, hypertension, and dysbiosis. And it is this type of obesity that causes an increase in cholesterol and triglycerides in the blood.

By the way, only after carefully studying the properties of CLA and L-carnisone, many agreed that the Atkins diet (developed by nutritionist Robert Atkins) is indeed effective. Meat, butter and dairy products are not dangerous for your figure, unless you fry them and combine them with foods with a high glycemic index.

Benefits for athletes

Many people know that CLA effectively reduces body fat. Meanwhile, at one time, researchers noticed that often against the background of a decrease in the fat layer, the total weight does not decrease, and sometimes even increases. And scientists have found an explanation. It turns out that in addition to burning fat, CLA plays another role - it improves muscle growth.

CLA is more often thought of as a fat-burning product, but research has also confirmed that CLA is important for individuals looking to build muscle mass. It is believed that conjugated linoleic acid (alone or in combination with supplements such as creatine and whey protein) promotes muscle growth and strengthening. For this reason, sports nutrition, along with many other products, also includes CLA. This substance is included in some protein shakes and, of course, it is included in the formulas of weight loss drugs. It is believed that the effect of taking the drug is better noticeable when drying.

The researchers conducted the experiment with the participation of 76 volunteers. Participants in the experiment received 5 g of CLA daily for 7 weeks and were engaged in a program consisting of strength exercises 3 times a week. After the time allotted for the experiment, it turned out that the athletes who consumed CLA had increased muscle mass by almost one and a half kilograms. While the results of the control group that did not use the supplement were only 200 g. Also, while taking CLA, athletes experienced a significant decrease in body fat (some lost up to 800 g of fat). In addition, the experiment participants who took the supplement showed better results during strength exercises.

Conjugated linoleic acid is useful for people who:

• strength training;
• fitness;
• swimming;
• running;
• race walking;
• dancing and other sports.

When and how to take

CLA is considered a safe substance for humans, so it can be included in the diet of men and women of different ages. Experts estimate that for effective fat burning you will need from 1.8 to 7 grams of CLA per day, and most studies have confirmed the safety of doses ranging from 3.2 to 6.4 grams of the substance per day.

Meanwhile, the optimal regimen for burning fat involves taking 0.6-2 g of CLA twice or three times a day (can be taken at any time of the day without reference to meals). The dose is adjusted individually, taking into account the stage of obesity or the amount of fat that needs to be eliminated. It is not recommended to take more - the effect of taking large doses will not affect the rate of weight loss or muscle building. But alcohol can affect the chemical properties of the drug (and therefore the expected result). For this reason, you cannot combine both substances. It is also important to know that CLA enhances the fat-burning properties of fucoxanthin. For this reason, both substances are considered highly compatible. But it is better not to combine CLA with fat blockers and resveratrol (they have opposite properties). And to completion. To actually feel the result, conjugated acid will have to be taken for 2-3 months, and also against the background of physical activity.

What forms does it come in?

Typically, CLA in the form of a sports supplement is in tablets and capsules, and is also found in mixtures for athletes. But conjugated fatty acids in capsules are considered optimal for the body.

Today, supplements containing CLA are a very affordable product that can be purchased both in sports nutrition stores and in pharmacies. In addition, the supplement is presented in different forms: in its pure form (for example, Solgar) or in combination with other beneficial substances. Most often, manufacturers add vitamins and minerals (in particular, group B substances, iodine, manganese), mineral salts, proteins, and other fat-burning substances.

Among the representatives of the second group is the fat burner “Tropicana Slim”, the capsules of which contain CLA and tocopherol concentrate. Another interesting option is CLA in the form of the Vitime Body Sculptor chocolate-caramel cocktail. In its composition, in addition to conjugated linoleic acid, the manufacturer introduced three types of proteins (whey, soy and casein micellar), vitamin C and manganese. The sports nutrition supplement Lipo Star System is also popular. The manufacturer declared that this drug contains CLA, L-carnitine and ginger extract (known for its ability to speed up metabolism and burn subcutaneous fat).

That is, the market offers both expensive drugs with a rich chemical composition and cheaper analogues consisting of pure CLA, the effect of which is usually identical. But still, the scheme and amount of supplements taken from different manufacturers may differ significantly. What exactly is included in the dietary supplement and how to take the drug will be explained in the instructions for use, which cannot be ignored (especially if you want to take the drug for several months).

And further. When choosing a sports nutrition supplement containing CLA, it is important not only to pay attention to the name of the product, but also to the manufacturer. Today on the market you can find at least a dozen products with the identical name - CLA. Among the most popular are those produced by such companies as Dymatize, Optimum Nutrition, Multipower, Trec Nutrition, Performance, Muscletech, Amway NUTRILITE, IronMaxx.

Overdose and side effects

There is a lot of evidence that CLA is beneficial for the body. However, it is important to remember that some nutrients that are beneficial in small quantities can be harmful if taken in large doses. Abuse of conjugated linoleic acid also poses certain dangers.

Research shows that large doses of CLA can lead to fat accumulation in the liver, which increases the risk of developing metabolic syndrome and diabetes. Animal and human studies have also shown that large servings of CLA may lower good cholesterol levels. In addition, an overdose of CLA also causes less serious side effects: diarrhea, abdominal pain, flatulence, nausea.

As for children and pregnant women, it is better not to take conjugated linoleic acid preparations for them. But that doesn't mean there shouldn't be natural sources of CLA in their diet. On the contrary, products containing CLA are beneficial for both children and expectant mothers.

CLA can be dangerous for people after surgery, with liver disease, and blood clotting disorders. Conjugated linoleic acid may slow blood clotting and thereby increase the risk of bruising and bleeding. But this again applies exclusively to CLA in the form of dietary supplements, and not to meat and dairy products. In addition, any instructions for use of the supplement contain a complete list of contraindications and side effects.

Use in cosmetics

The antioxidant properties of CLA make it a useful component of cosmetics. Just like alpha lipoic acid, gamma linolenic acid and oleic acid, this fatty acid is used in facial and hair products. In particular, skin cream, which contains polyunsaturated fatty acids, has anti-aging properties, moisturizes, tones and tightens the skin, promotes its regeneration, and soothes inflammation. Conjugated linoleic acid is considered beneficial for any skin type, but it is most needed for dry skin, and is also indispensable for caring for the area around the eyes. In cosmetology and pharmaceuticals, this substance plays the role of one of the main anti-aging components and is used as a medicine against itching caused by various diseases. The use of masks containing fatty oils with CLA is useful for people with weakened hair that has lost its shine, as well as for the treatment of dandruff.

Conjugated linoleic acid is an important component in the diet of any person who cares about their health and appearance. Do you exercise intensively, but it is difficult to see the beautiful relief under a layer of fat that just doesn’t want to go away? Most likely, it's time to reconsider your diet. And of course... CLA to help you!

Conjugated linoleic acid accelerates metabolism and destroys fat reserves even in the most problematic areas. Find out which drugs contain it and get rid of extra pounds forever!

Fats act on the body in different ways: some provide energy, others have a powerful effect on its overall functioning. The second group includes conjugated linoleic acid (CLA or CLA). It is defined as a polyunsaturated fatty acid with positive health effects. Contained in products of animal origin. The human body is not able to synthesize it on its own.

Conjugated linoleic acid began to be used for medicinal purposes in the early 90s. Many studies have proven its ability to influence certain chemical reactions in the body, in particular, to prevent the conversion of energy from food into fat cells. As a result, the natural substance has become a popular ingredient in dietary supplements for weight loss. The dietary supplement is supplied to sports nutrition stores and sold in pharmacies and online stores. Available without a prescription.

Composition and properties

Conjugated linoleic acid is a complex of geometric and positional isomers of linoleic acid. Positioned as a fundamentally important trans fat for health. The formula of the substance is almost identical to the Omega-6 formula.

Conjugated LA contains a lot of useful substances:

• vitamin A;
• vitamin E;
• vitamin D;
• vitamin K;
• wax;
• phytosterols (cholesterol neutralizers).

Since conjugated linoleic acid is not produced by the body itself, it must be obtained externally. The most healthy trans fats are found in dairy products and beef, but this is not enough for the body to function properly. You can make up for their deficiency with the help of dietary supplements. Supplements allow you to get CLA in its pure form without extra calories.

Conjugated linoleic acid is harmless for women and men. Additives based on it act in the following areas:

• strengthen the immune system;
• reduce the frequency of exacerbations of food allergies;
• enrich the body with additional energy;
• prevent the breakdown of proteins;
• give an antioxidant effect;
• reduce insulin resistance;
• perform cancer prevention;
• demonstrate anti-inflammatory activity;
• reduce weight.

Benefit

Initially, conjugated linoleic acid found application in a sports environment: in order to break down fats and build muscle mass, it was introduced into cocktails. When the supplement showed high effectiveness in fat burning, public attention to it increased.

CLA is an indispensable weight loss “tool” that demonstrates the following properties:

• returns “youthful” metabolism - an important advantage for anyone who wants to get rid of extra pounds;
• activates muscle growth - fats are burned during muscle growth;
• reduces the level of triglycerides and cholesterol - lowering their concentration has a beneficial effect on overall well-being and body weight.

Conjugated LA is convenient for weight loss not only because of the destruction of fat deposits and active muscle building. The biologically significant element makes the approach to weight loss comprehensive, further restoring the body. Removing toxins and increasing overall tone has a beneficial effect on overall well-being. Blood circulation is normalized, metabolism accelerates, skin cells age more slowly.

How it works

Fat supplied with food can be processed into the energy a person needs or stored as reserves. The primary task of conjugated linoleic acid is to tell the body the right path. By influencing the functioning of lipoprotein (lipase enzyme), which is responsible for fat transport, the nutrient helps to avoid the accumulation of excess adipocyte cells in subcutaneous fat.

Taking conjugated LA promotes active reduction of body fat. It even has a destructive effect on the reserves that have formed inside the abdomen and bring the figure closer to the shape of an “apple.”

With regular exercise, conjugated linoleic acid helps accelerate the growth of metabolically active (muscle) tissue. If you combine taking the supplement with weight loss workouts, muscle volume will increase quite quickly. The greater the muscle mass, the faster the calories received from food or obtained from the consumption of subcutaneous reserves are burned.

The consumption of conjugated linoleic acid combined with training accelerates weight loss and reduces volume. By sensitizing the receptors, the body releases less insulin and prevents fat storage.

More than 1,200 studies have proven that conjugated linoleic acid safely fights fat deposits, working in several ways:

• reducing the amount of calories consumed from food;
• accelerating the breakdown of previously accumulated fat;
• slowing down the process of formation of new deposits;
• helping muscle cells burn fat during active physical activity.

How long does it take to work?

Conjugated linoleic acid is not classified as a fast-acting fat burner, since the effect of dietary supplements based on it is gradual. The first results will become visible only 2-3 months after the start of therapy. It is noteworthy that the effect is not only during the period of use: after the end of therapy, the fat practically or not at all enters the fat cells, so the corresponding tissue does not grow. Weight is fixed in the long term.

What drugs contain

There are many dietary supplements with conjugated linoleic acid on the Russian market. They are presented in the form of tablets and capsules. The second option works better: the soft packaging enveloping the acid instantly dissolves in the body.

The most common supplement containing conjugated linoleic acid is. In addition to the main active ingredient in an amount of 625 mg, each capsule contains tocopherol, known as vitamin E. Unlike medical weight loss products, Reduxin Light is free from a potent anorexigenic substance.

Manufacturers of Reduxin Light market a product of the same name marked “Strengthened formula”. The content of the active component in each capsule is slightly higher - 650 mg. In addition to CLA, the supplement contains:

• 5-hydroxytryptophan is an antidepressant that blocks appetite and accelerates satiety;
• Chinese yam root is an excellent remedy for preventing cravings for fatty foods;
• wild yam extract - a means to prevent the formation of deposits around internal organs.

Tropicana Slim KLK

The Evalar company's supplement is a capsule preparation for weight control and creating a toned figure. One capsule contains 650 mg of active ingredient. Thanks to the unique action of the product, you can achieve the optimal ratio of fat and muscle mass of the body. Additionally, the dietary supplement contains:

• mixed tocopherol concentrate;
• gelatin;
• glycerol;
• water.

Trec Nutrition's dietary supplement (1000 mg CLA per capsule) accelerates weight loss and protects muscle tissue. Therapy with the drug promises to maintain body elasticity and youthful skin. Jelly capsules have excellent absorption properties. Other components of the additive are:

• soybean oil;
• beeswax;
• food gelatin;
• 50 mg green tea extract per capsule.

Other drugs

Sports nutrition stores offer other dietary supplements based on healthy trans fats with different amounts of the active ingredient:

• CLA 1250 from MRM - a product for weight loss and high energy tone (1000 mg);
• Dymatize CLA Tonalin – fat burner that supports muscle tone (1000 mg);
• Magnum Acid – high-quality isomer to accelerate metabolism (1700 mg);
• Nutrex Lipo 6 CLA is a lipotropic fat burner that engages the body’s internal reserves (750 mg).

How to use

Preparations containing CLA are indicated for people who:

• play sports;
• consume small amounts of animal products;
• strive for ideal forms.

The optimal daily dose for weight loss is 3.2-4 g. Increasing it will not improve the effect. To maintain the bioavailability of the nutrient, dietary supplements are taken 1 hour before meals or 2 hours after. Take the capsules with water and do not chew them. If desired, the daily dose is divided into several doses. Alcohol consumption is prohibited as part of therapy. The average course duration is 3 months. Next, they take a break, which is selected individually.

Using conjugated linoleic acid for weight loss requires elaborating the menu and calculating calories. It is recommended to enrich the diet with proteins and carbohydrates. The calorie content of the diet should be in the range of 1800-2100 kcal per day, depending on body weight.

Side effects and contraindications

Side effects when taking dietary supplements with conjugated LA are practically impossible. Occasionally, in case of overdose (more than 5 mg per day), nausea and abdominal pain are noted, which go away on their own. The likelihood of developing side effects is reduced by consuming a protein supplement (milk).

Contraindications to the use of drugs containing a biologically significant element are minimal:

• intolerance to the components of the drug;
• pregnancy and breastfeeding;
• age under 18 years.

Prices for dietary supplements

The cost of packaging a drug with conjugated linoleic acid varies between 400-4000 rubles, depending on the authority of the manufacturer, packaging and content of the active substance:

• Reduxin Light – 1600-1900 rub. per package (60 capsules);
• Reduxin Light “Improved formula” – 3300-3700 rub. per package (60 capsules);
• Tropicana slim KLK – 900-1000 rubles. per package (90 capsules);
• CLA 1250 from MRM – 1500-2000 rubles. per package (180 capsules);
• Dymatize CLA Tonalin - about 1000 rubles. per package (90 capsules);
• Magnum Acid - about 2000 rubles. per package (90 capsules);
• Nutrex Lipo 6 CLA – about 800 rubles. per package (90 capsules).

Wanting to lose weight, many girls actively use drugs designed for weight loss, which is Linoleic acid.

It can be found on the shelves of sports nutrition stores, or you can buy drugs containing this substance at the pharmacy.

Linoleic acid is an excellent drug for weight correction, used by both athletes and ordinary people. Very often it is called Conjugated Linoleic Acid, but this does not change the essence.

In sports nutrition stores it is sold in the form of 1000 mg capsules, but you can also find other drugs containing it - for example, Reduxin-Lite, but it will cost a little more at the pharmacy.

How does linoleic acid work for weight loss?

People who want to use alpha-linoleic acid for weight loss should definitely know about the principle of its action:

• Accelerates metabolism, which, in turn, leads to more intense fat burning and rapid strengthening of muscle tissue;
• Muscles begin to grow faster. As you know, they are also involved in fat burning, so thanks to this influence, weight decreases at an accelerated pace;
• Reduces the content of triglycerides and cholesterol - substances that negatively affect the body;
• Normalizes weight and reduces the likelihood of developing diabetes;

• Reduces the risk of allergic reactions to food. Often it is food allergies that cause the inability to lose weight;
• Increases the protective functions of the immune system.

Due to its positive properties, Linoleic acid for weight loss is very often used by athletes to reduce the percentage of fat and gain muscle mass, but for this you need to follow a diet and do special strength and cardio exercises.

Harm or benefit

In most cases, taking conjugated linoleic acid and losing weight on it occurs without negative consequences, and side effects are observed only in rare cases. Since this substance belongs to the category of fatty acids that are essential for the human body, it only brings benefits:

• Strengthens hair and nails;
• Improves skin condition;
• Speeds up metabolism;
• Improves overall well-being.

Advantages and disadvantages

Compared to other drugs, Linoleic acid boasts a large number of positive qualities:

• It is completely harmless to health, because... has a minimum of contraindications and side effects;
• It allows you to quickly lose weight due to the breakdown of fat, while the muscles do not suffer;
• With its help you can significantly strengthen muscle tissue.

The only negative is that acid cannot be taken during cutting due to its high fat content, so it is suitable for those who adhere to a healthy diet or eat to gain weight.

Instructions for use

It is worth noting that the daily intake of Linoleic acid for weight loss should be calculated individually, but it cannot exceed 3000 mg, i.e. 3 capsules. It should be taken as follows:

• Take 1 capsule three times a day after meals;
• The duration of admission is not limited.

Indications for use

There are several indications for which it is recommended to take this drug:

• Oncology;
• Obesity or excess weight;
• Diabetes mellitus type 2;
• Hypertension;
• High cholesterol;
• Dryness and flaking of the skin;
• Nail separation;
• Hair loss;
• Poor memory;
• Low immunity, frequent colds;
• Bone fragility.

Side effects and contraindications

• The likelihood of side effects only occurs if the safe dosage of Linoleic Acid for weight loss is not followed, and they may manifest in the form of nausea.
• It is contraindicated to take this drug only if you are allergic to its components or to the acid itself.

Linoleic acid in sports

• Most often, in sports nutrition stores, the acid is sold in jars labeled “CLA”, and athletes should take it in much larger quantities - at least 3.2 g per day.
• During the entire course, up to 90 g of fat will be lost per week, while the increase in lean muscle mass is 1% over the same period, so weight indicators may remain unchanged.

Conjugated linoleic acid is an omega-6 fat found primarily in dairy and meat products. Alternative names are CLA or KLK. This supplement has found wide use in bodybuilding as a means for losing weight and growing muscle mass.

Studies conducted on animals have proven the effectiveness of using dietary supplements to prevent the development of cancer, as well as to improve the performance of the cardiovascular system. The theory that regular use of CLA improves training performance and provides an increase in lean body mass has not been confirmed in 2018. Therefore, conjugated linoleic acid is used simply as a dietary supplement that strengthens the body.

In 2008, the US Food and Drug Administration recognized the safety of CLA. The supplement received the general health category and was officially approved for release in the United States.

Effectiveness for weight loss

Manufacturers of drugs containing CLA claim that the substance takes part in the formation of body proportions because it breaks down fats in the abdominal cavity and abdominal area, and also promotes. This advertising made linoleic acid quite popular among bodybuilding enthusiasts. However, is she really that good?

In 2007, more than 30 studies were conducted that showed that acid does indeed slightly reduce fat mass, but has almost no effect on muscle growth.

There are 12 known varieties of linoleic acid, but two have a significant effect on the body:

• Cis-9, Trans-11.
• Cis-10, Trans-12.

These fats have a beneficial effect on health and vitality. The presence of trans double bonds makes linoleic acid a type of trans fat. However, it does not harm the body. This is explained by its natural origin, as opposed to trans fats that are synthesized by humans.




Arguments against conjugated linoleic acid

A number of independent studies have been conducted that have not confirmed the properties of the product announced by the additive manufacturers. In particular, the weight loss effect was observed in small amounts and appeared only for two to three weeks, after which it faded away. The positive reaction from taking the supplement was assessed by researchers as insignificant. For this reason, some bodybuilders and athletes have stopped using CLA.

Of course, CLA cannot be the only solution in the fight against obesity, but as an adjuvant it has the right to life, since it really has the properties of an immunomodulator, strengthens the heart and blood vessels, and reduces the risk of cancer.

Of course, there is a possibility that the studies conducted showed such low effectiveness due to insufficient duration of the course, incorrect dosage of the drug, or inaccuracies in assessing the data obtained. However, we can say with confidence that if linoleic acid helps in weight loss, it is insignificant.

Side effects and contraindications

The supplement has virtually no contraindications. In rare cases, after increased use, a feeling of heaviness in the stomach or nausea may occur. To minimize discomfort, CLA should be taken with protein, such as milk.

The supplement is contraindicated for children, pregnant and lactating women, as well as people with individual intolerance to the components of the drug.




Although CLA is available over the counter and has minimal negative effects, it is best to consult with your doctor and trainer before taking it. A specialist will help you choose the right drug and regimen for taking it. You should also read the instructions before use.

Supplements with linoleic acid

Preparations containing CLA practically do not differ from each other in composition. The price of a specific supplement depends only on the producing brand. The most popular and affordable brands are Now Foods, Nutrex, VP Laboratory. A domestic manufacturer called Evalar is also known in Russia. The cost of the drug can reach 2 thousand rubles.

In 2018, products containing CLA seriously lost popularity among bodybuilders, as well as people who want to lose weight by taking dietary supplements along with a diet. The drop in demand is usually associated with recent tests of linoleic acid and the recognition of its low effectiveness, as well as the emergence of new food supplements that give better results for the same money.

Natural healthy sources of linoleic acid

Taking conjugated linoleic acid supplements can be replaced by eating foods high in this substance. A high amount of the substance is contained in lamb and goat meat, provided that the animal eats naturally, i.e. grass and hay. It is also present in large quantities in dairy products.

Conjugated linoleic acid was discovered by accident by scientists at the University of Wisconsin, and for good reason, since it is an extremely beneficial substance for our body. As an isomer of linoleic acid, it has beneficial effects on both ordinary people and athletes.

CLA became especially popular when its ability to control weight was discovered by enhancing metabolic processes in adipose tissue. That is why many began to take it in order to lose weight and stay in good shape.

Natural sources of conjugated linoleic acid are fat-containing foods obtained from ruminants, such as milk and milk products, and meat. Moreover, the level of this acid in these food products can be increased by adding an increased portion of vegetable oils containing linoleic acid to animal feed. Such measures actually help increase CLA in milk.

Cancer protection

The first property of conjugated linoleic acid that the whole world learned about was its anti-carcinogenic effect. Scientists discovered this at the time of the discovery of this amazing acid when they noticed that the beef extract that was applied to the skin of mice in a test contained a substance that led to a reduction in cancerous tumors in mice. Later, a similar effect was confirmed by other studies that demonstrated the ability of CLA to inhibit the formation and growth of cancer cells. There is now a lot of evidence that it protects against some types of cancer. Moreover, most statements about the successful fight of this acid against breast, skin, liver and stomach cancer are based on experiments conducted on both animal and human tissues.

Protection of blood vessels and heart

The main cause of the development of vascular and heart diseases is an increased level of bad cholesterol in the blood, which is perfectly dealt with by conjugated linoleic acid, which, according to research, protects our blood vessels from atherosclerosis and helps lower cholesterol levels.

Strengthening the immune system

Conjugated linoleic acid is one of the most powerful antioxidants, as well as substances that greatly contribute to strengthening the immune system.

Weight control

How conjugated linoleic acid fights excess weight was revealed in a year-long study in which 180 overweight people took part. The subjects were divided into three groups. One group received a placebo, the second received conjugated linoleic acid in the form of free fatty acid, and the third received conjugated linoleic acid in the form of triacylglycerol, while all retained their taste habits.

Research results showed that those who consumed conjugated linoleic acid decreased their body fat and also increased their muscle mass, with the fat loss offset by gains in muscle mass. In all cases, about 2 kg of weight was lost.