What is conjugated linoleic acid?
Conjugated linoleic acid (CLA) is linoleic acid in the state of isomer, that is, this substance has the same set of elements, but a different structure and properties. In turn, linoleic acid is a complex fatty acid, which in its natural state is included in the molecular composition of meat and dairy products.
It has a number of useful properties and is effective for such diseases:
- diabetes with insulin resistance;
- diseases related to the immune system.
Multiple clinical studies have shown that CLA has little effect on adipose tissue and to some extent contributes to an increase in muscle volume. In 2008, KLK was approved by the Food and Drug Administration. Therefore, at this time, she entered the sport of people who want to keep themselves in shape.
How to take CLA?
The optimal dosage is 0.6-2 g two to three times a day. It should be remembered that the excess dose will not lead to more fat burning, but only harm. Since CLA does not affect the nervous system, it can be taken at any time of the day.
The effectiveness of conjugated linoleic acid
In the research environment there is a dispute about the effectiveness of KLK. The results of some studies refute the effect of a substance on the fatty layer of the body, while others adhere to the opinion that it is necessary in the process of losing weight. In any case, the substance can be used in combination with other drugs to make the training more useful and to improve the body.
CLA side effects
If fat people take an extra dose of CLA, they will be at risk for diabetes, as insulin resistance will increase. Trans-10 and cis-12 – isomers, which are contained in sports preparations, can enhance the oxidative processes in the cells, leading to their death.
Supplements with CLA can increase the amount of cholesterol in the biliary tract and cause cholelithiasis.
It is worth noting once again that all these side effects can manifest themselves in people suffering from a large number of overweight.
Products containing CLA
Products that contain conjugated linoleic acid include:
- lean lamb and beef;
- cow’s milk, cottage cheese and butter;
- ground beef;
- cheddar cheese;
- chicken fillet;