Recently, you can hear a lot of information about the benefits of dietary supplements, a component of which is conjugated linoleic acid. What is linoleic, and even more so conjugated, few people know. A non-specialist in the field of chemistry and medicine more or less understands only the word "acid". When buying products and preparations containing this ingredient, most of us are guided by the information in the instructions and hope for magical results. Let's try to figure out what to expect from this product.
Linoleic acid
For a he althy life and the normal functioning of all human organs, it is absolutely necessary to have essential fatty acids in the body, which include linoleic. It is a linear chain of carbon atoms, which are numbered for the convenience of biochemists. Between the 9th and 10th, as well as between the 12th and 13th atoms, it has one substituent bond each. The unused carbon atoms separating themprevent these bonds from influencing each other, which determines the properties of the substance. Conjugated linoleic acid can be obtained as an intermediate in the process of converting simple linoleic acid to stearic acid. All three are important for human metabolism. Without fatty acids, in particular linoleic, metabolic processes in the body are disrupted, the cardiovascular system and blood circulation suffer, atherosclerosis develops and the nutrition of all tissues deteriorates. A lot of linoleic acid goes to the structuring of the cell membranes of the human body. Therefore, it is vital to eat foods containing it.
What is CLA
In this isomer, substituent bonds change their place. One of them is located between the 6th and 7th carbons, and the other between the 8th and 9th. Such a close location allows them to influence each other, as well as the only free bond of carbon atoms standing between them. The second difference between the two related acids is in the arrangement of substituent bonds relative to the plane of the chain. In simple linoleic it is a cis-form, that is, on one side, and in a conjugated one, a trans-form is possible, that is, on different sides. Thanks to such seemingly insignificant differences, conjugated linoleic acid acquires new properties. In particular, it is able to perform two functions - to suppress the activity of lipoprotein lipase, as a transporter of fats from the blood to cells, and at the same time enhance the breakdown of fat in the body, while the usuallinoleic, on the contrary, promotes the accumulation of fats. Another sensational difference is the fact that linoleic acid definitely contributes to the susceptibility of cholesterol to oxidation reactions, and conjugated stabilizes it.
Discovery of American scientists
Despite the latest technology, conjugated linoleic acid (CLA) was discovered relatively recently. In 1979-1980, a group of scientists from the American University in Texas conducted a series of studies on the effect of various products on the vital activity of the body. Michael Parish, then an assistant, noticed that fried meat in an unusual way prevents mutations in the DNA of muscle cells in animals. It was found that the substance found by him in meat possesses this property. Further research revealed other useful properties of the new element, in particular, the ability to suppress the development of cancerous tumors. This served as a powerful impetus for enhanced study of the biochemical processes of the work of conjugated linoleic acid.
Useful properties
At this stage of research, Conjugated Linoleic Acid (CLA) has been shown to:
- speed up the body's metabolism;
- help increase muscle mass;
- lower cholesterol;
- reduce the risk of developing diabetes through insulin resistance;
- increase immunity;
- beneficial in reducing food allergies.
CLA drugs inhibit the accumulation of fat, especially in the peritoneal (visceral) region. This type of body fat, which can capture the liver, heart and blood vessels, is very dangerous and often leads to heart attacks, strokes, thrombosis and other troubles. CLA increases the sensitivity of muscle cells to insulin, so fat, as well as glucose, pass through the membranes more actively without being stored “in reserve”. As a result, the percentage of fat decreases, and muscle mass increases.
Laboratory research and experiments
Despite the fact that conjugated linoleic acid has many amazing properties, the opinions of doctors and researchers about it are mixed. This is due to the fact that at this stage of the use of the drug, most of the experiments were carried out on animals. So, in rats that were fed fried meat daily, the process of tumor formation is significantly blocked. True, it has not yet been possible to find out at what stage this occurs - at the initial, progressive or final, when the cancer begins to metastasize. There is speculation that the drug works on all three. In addition, in rats, mice, as well as in chickens, CLA significantly enhances the immune system, and in young animals, in addition, it promotes active growth. In another group of animals - rabbits and hamsters - CLA prevents the narrowing of the arteries caused by atherosclerotic plaques. Such experiments have not been conducted on humans, so it is still premature to draw unambiguous conclusions.
Slimming experiments
You can come across claims that conjugated linoleic acid helps to significantly lose weight. Reviews of people who have tried its effect on themselves are also mixed. Some were satisfied, others did not notice the effect. In 2000, Swedish scientists published the results of their experiments with a group of volunteers who lost weight with CLA. All of them consumed 3.4 g of conjugated acid for 64 days. None of the participants lost weight. In the same year, other independent researchers published the opposite results of experiments conducted with another group of obese people. According to these data, weight loss was observed in those who took CLA preparations. Another experiment was conducted by scientists in Norway. They divided the participants into four groups, each with 1.7 g, 3.4 g, 5.1 and 6.8 daily CLA intake. Weight loss occurred only in the last two groups, which consumed higher doses of the drug.
Michael Peirise's experiences and conclusions
How does conjugated linoleic acid work on people, not just animals, as a weight loss aid? The research was carried out on a large scale. Men and women of all ages, belonging to different ethnic groups, participated. Michael Peiriz, the discoverer of this substance, involved in the experiment a group of obese people (71 volunteers). All of them took 3.4 g of the drug daily for 2 months and followed a diet that excluded foods that promote weight gain. Controlthe group lost weight only with the help of a diet, without taking the drug. The project participants did lose weight, but at the end of the diet they began to gain it again, and those who took the drug only increased muscle mass, while the representatives of the control group again increased the growth of body fat. These data allowed the scientist to make a statement that CLA does not so much reduce the size of body fat as it prevents their further increase. The experiment showed that the drug is able to increase the secretion of insulin in patients with type II diabetes and reduce the quantitative indicators of glucose in the blood. These results were noted in about two-thirds of the experimental volunteers.
CLA medicines
Many are interested in the question of what preparations contain conjugated linoleic acid. Here are some of the supplements available in pharmacies and sports stores with this ingredient:
- "Linofit". The package contains 60 capsules, each containing 800 mg of acid. The price in the Russian markets is from 1500 rubles. Along with CLA, the capsules contain iodine and vitamin B6, which significantly increases the beneficial properties of this dietary supplement.
- "Reduxin light". Packs of 30, 90, 120 and 180 capsules are produced, each containing 500 mg of conjugated acid, as well as vitamin E. The price is from 1000 to 2720 rubles (depending on the number of capsules).
- Chocolate of Life. The package contains 10 packets of CLA powder, which is used to make a drink. Price from 300 rubles.
There are also foreign analogues: Zerofat, CLA, CLAextrim and others. Their estimated price is from $15.
Natural Springs
There are quite a few dietary supplements from various manufacturers, in which the main component is conjugated linoleic acid. Customer reviews vary as well as the results of research scientists. There are many people who have noticed a positive effect. At the same time, there are many of those who did not experience weight loss or it was very slight. In addition to dietary supplements, CLA is found in a large category of natural products, so they can be eaten daily without any restrictions. The figures in the table for milk, meat and eggs refer to animals raised on natural feed.
| p/n | Product name | Unit measurements | Mg CLA in 1g fat |
| 1 | Beef | mg/1g fat | 30 |
| 2 | Pork | - " - | 0, 6 |
| 3 | Chicken | - " - | 0, 9 |
| 4 | Young lamb | - " - | 5, 8 |
| 5 | Fresh milk | - " - | 20 |
| 6 | Pasteurized milk | - " - | 5, 5 |
| 7 | Butter | - " - | 4, 7 |
| 8 | Natural cheese | - " - | 20 |
| 9 | Cottage cheese | - " - | 4, 5 |
| 10 | Sour cream | - " - | 4, 6 |
| 11 | Yogurt | - " - | 4, 4 |
| 12 | Egg yolk | - " - | 0, 6 |
| 13 | Salmon meat | - " - | 0, 3 |
| 14 | Ice cream sundae | - " - | 3, 6 |
| 15 | Beef (mixed feed) | - " - | 4, 3 |
Contraindications
It has not been observed that the reasonable use of the above products caused negative reactions of the body (with the exception of individual immunity in individuals). When using drugs that contained conjugated linoleic acid, side effects, unfortunately, occurred. So, some buyers who used dietary supplements with CLA experienced exacerbations of previously existing hemorrhoids, disorders in the gastrointestinal tract, rash, and nausea. During the experiment in Sweden, only 47 people out of 60 who took part in the experiment were able to complete the entire course. The rest were forced to withdraw due to he alth problems.
