Are CLA Supplements Worth It? The Truth About This Popular Omega-6 Fatty Acid

Conjugated linoleic acid (CLA) refers to a mixture of several linoleic acids. Linoleic acid is a type of omega-6 fatty acid found in dairy products, various meat products and certain seed oils. Fat acid is available in addition. The ALC can benefit your health by dealing with conditions such as high blood pressure and obesity.

Conjugated linoleic acid can support the management of blood pressure. The exact mechanism is unknown, research suggests that the ALC can lower blood pressure by affecting the endothelium, a layer of cells of your blood vessels which make it contract and relax.

Studies have shown that Associating CLA with the drug with blood pressure ramipril may increase the effects of the drug. The CLA does not seem to have a significant effect on blood pressure when it is taken alone.

A research review has examined several studies on CLA supplementation on blood pressure and overall heart health. The review revealed that the Doses of CLA from 1 to 10.8 grams did not significantly drop blood pressure. The CLA also seems to reduce the intracellular adhesion molecule (ICAM), a cell molecule that facilitates inflammation.

Additional research is necessary to understand if the ALC can be beneficial in the treatment of high blood pressure.

In the first studies, the doses of CLA between 3 to 6.8 grams per day seem to decrease body fat, increase the mass of the lean body and reduce the waist tower and the hip circumference in some adults and children. CLA seems to work by breaking down fats and slowing down the production of new fat cells.

That said, the global effect is low. Adults who took 2 to 6 grams from CLA for six to twelve months lost, on average, just 1.5 pounds of body weight And About 3 pounds of body fat. Children in a study had better results – causing 3 grams per day for seven months reduced body fat compared to those who do not take the supplement.

Some studies show that the ALC lowers the circumference of the hip in women but does not change the total body weight. Others suggest that it can reduce body fat when associated with exercise, but without improving cholesterol or overall weight. Many studies find little or not at all on obesity or BMI.

Beyond the weight, CLA can offer other metabolic health benefits. Research suggests that he could Improve insulin sensitivityThis is important to reduce your risk of type 2 diabetes and heart disease. It can also help Control the appetite By reducing hunger and improving the feelings of fullness.

Aside from body weight, the CLA can help exercise energy. However, the results of the study have not proven this theory. A group of researchers assessed the CLA supplementation associated with six weeks of aerobic exercise in unleashed to moderately trained men. The results have not shown any overall advantage on fatigue or muscle power.

The CLA can also play a role in energy and muscle metabolism at the cellular level, but more research is necessary.

The other health conditions that the ALC can benefit from include:

• Inflammatory diseases: The ALC decreases inflammatory markers in the body. Additional research is necessary to understand how the ALC could be useful in the treatment of inflammatory diseases, such as rheumatoid arthritis and inflammatory intestine disease.
• High cholesterol and blood lipids: The data on how the ALC affects cholesterol and lipids are incoherent. Some studies have reported that the ALC does not affect lipids, while others show that the ALC can decrease high density lipoproteins (HDL), “good cholesterol”. Other studies have shown that CLA supplementation seems to have a positive effect on HDL, but does not positively affect triglycerides, total cholesterol or low density lipoproteins (LDL), “bad cholesterol”.

The researchers assessed the use of the ALC in the treatment and prevention of various other conditions, including colds, diabetes and common breast cancers, prostate, lung and bladder. These studies have found little or no effect of the ALC on these conditions.

Products from animals such as cows, goats and sheep are considered to be good sources of CLA. This includes milk and other dairy productslike cheese and meat.

The quantity of CLA in each product differs depending on the diet of the animal. For example, beef fat contains a range of 1.7 to 10.8 milligrams of CLA per gram of fat. The average diet offers 15 to 174 milligrams of CLA per day.

Cla is also in some vegetable oilsIncluding sunflower, carthame and hydrogenated soy oil.

CLA supplements are often found in the capsule, soft gel or powder shape. CLA supplements are made up of several types of linoleic acid, also called isomers. The most common types of CLA isomers found in supplements and foods are CIS-9, Trans-11 linoleic acid and CIS-12 linoleic acid, CIS-12. Most supplements provide half of each of these types of isomers.

Dosage

The CLA is often taken in doses from 1.6 to 6.5 grams per day for two to 12 weeks. Additional research is necessary to understand the ideal dose for CLA supplements. It is best to follow dosage instructions on the supplement label or speak to your health care provider for personalized dosage suggestions.

The CLA is considered safe to doses up to 6.8 grams per day in adults up to a year. Children have been shown to take up doses up to 3 grams for up to 7 months. It is advisable not to take CLA supplements if you are pregnant or breastfeeding because there is not enough information available to find out if that is sure.

Potential drug interactions

The ALC has not been shown to interact with many drugs or supplements. The few that may have possible interaction include:

• Blood Finnes and antiplatelet drugs: The ALC can increase your risk of bleeding, especially when used with blood or antiplatelet antiplatet drugs.
• Blood pressure drugs: Due to its hypotestrative effects, the ALC can increase your risk of hypotension (low blood pressure). The researchers specifically discovered it with the ramipril of blood pressure drugs. Symptoms of low blood pressure include blurred vision, dizziness, weakness and rapid heart rate.
• Vitamin A: The CLA has been shown to increase the level of vitamin A in the body, although the way it does it is not well understood. Vitamin A levels can increase at dangerous levels if you take CLA with vitamin A or other products that include vitamin A. Signs of vitamin A toxicity include nausea, headache, dizziness and coordination problems.

Talk to your health care provider if you take one of these drugs and consider the CLA.

Can you take too much CLA?

The available research suggests that the ALC is safe in doses up to 6.8 grams per day for one year depending on the quantities used in studies. There is currently no maximum dosage recommendation for CLA supplements based on side effects or potential toxicities.

Overall, the CLA is well tolerated. The reported side effects of the ALC include:

• Constipation
• Diarrhea
• Dyspepsia (indigestion)
• Flatulence (gas)
• Nausea or vomiting

In rare cases, toxicity and liver damage were reported with CLA. Symptoms may include jaundice (skin and eyes yellowing), rash and weakness. CLA doses reaching 3 grams per day do not seem to affect the liver.

Conjugated linoleic acid (CLA) is a mixture of multiple linoleic acids, a type of omega-6 fatty acid. The CLA can be found in dairy products, various meat products and certain seed oils. Fatty acid can also be considered an additional cost. The CLA can be useful for treating conditions such as high blood pressure and obesity.

Speak with your health care provider if you want to take CLA supplements. They can help you determine if the product would be useful to your overall health and make sure that it will not interact with current drugs.