CLA: Supplement that lowers good cholesterol and increases triglycerides

Conjugated linoleic acid, CLA, is a type of fatty acid (fat) produced by bacteria in the gut of ruminant animals and is present in foods derived from it such as beef, lamb and dairy products. CLA is a trans fat naturally produced from the hydrogenation and isomerization of linoleic acid by bacteria in the intestine of ruminant animals.

CLA and safflower oil

Safflower oil is rich in linoleic acid, but contains very small amounts of CLA. To give rise to CLA supplements, this oil passes through industrial processes that convert linoleic acid to synthetic CLA.

CLA has several isomers. The natural CLA of ruminants is composed of 70% of version c9, t11. While the synthetic supplements of a mixture of c9, t11; t10, c12 and others. In general, the health impairments related to CLA supplements are linked to the t10, c12 isomer. However, changes in body composition and fat loss are also observed with this type of isomer.

CLA helps to burn fats?

A review article published in 2012 in the European Journal of Nutrition concluded that the evidence from the studies Clinical studies show that CLA intake has no relevant effects on body composition in the long term. These fat loss effects are most commonly seen in animals. Thus, research to date has pointed out that CLA supplementation does not help fat burning in humans.

Benefits of CLA

Research has not yet proven benefits of CLA health supplements. However, there are benefits to natural CLA from grass-fed ruminants. A study analyzing the amount of 9c, 11t-CLA in subcutaneous fat of humans showed that the amount of 9c, 11t-CLA was associated with a lower risk of myocardial infarction.

The presence of such CLA in humans is mainly affected by dairy intake from grass-fed cows. Thus CLA present in this type of milk would compensate for the adverse effects of saturated fats contained in dairy products, in relation to cardiovascular diseases. In addition, natural CLA can reduce the risk of type 2 diabetes and some types of cancer.

Natural sources of CLA

CLA is present in beef, lamb and dairy products. Particularly in grass fed animals, which may have up to 5 times more CLA compared to animals fed with feed.

Foods contain a small amount of CLA. For example, 1 glass of whole milk has approximately 34 mg of CLA and 100 g of ground meat, 90 mg. In addition, CLA from foods derived from ruminant animals could have a beneficial effect on health.

Increases fat in the liver: Up to now only increased fat in the liver has been observed due to the CLA supplement in rats. A hypothesis of liver enlargement in rats using CLA supplementation is partially related to its action on PPARα, a nuclear receptor known to control lipid metabolism in this organ.

Decreases good cholesterol and increases triglycerides: A study published in The Journal of Nutrition showed that CLA supplementation increases triglyceride levels and decreases HDL cholesterol levels compared to olive oil in postmenopausal women.

Worsens insulin action: CLA supplementation may increase oxidative stress by impairing translocation of the GLUT-4 receptor, which in turn will worsen the action of insulin.

Increases inflammation in the body: CLA supplements induce inflammatory response in adipose tissue, increasing inflammation throughout the body.

CLA supplementation decreases good cholesterol - Photo: Getty Images

Oxidative stress: Studies show that CLA supplementation may have a pro-oxidative effect in humans, favoring oxidative stress.

Other problems:

There is no recommended daily amount of CLA in the diet

CLA supplement is prohibited by ANVISA

CLA supplements may still cause diarrhea, stomach pain, nausea and flatulence. The National Health Surveillance Agency (ANVISA) prohibits consumption of CLA, since it does not consider it safe. Especially after several researches point out the risks that CLA can cause.

Sources consulted:

Fabiana Honda, nutritionist at Patrícia Bertolucci Consultoria

National Agency of Sanitary Surveillance (ANVISA)

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