Conjugated linoleic acid, commonly known as CLA, is part of a family of 28 isomers of linoleic acid that appear to have a myriad of beneficial effects on the body including increasing metabolic rate, decreasing abdominal fat, enhancing muscle growth, lowering insulin resistance, reducing food induced allergic reactions and enhancing the immune system. CLA is considered to be an omega 6 fatty acid which, when balanced with omega 3, can be vital to the body’s ability to fight off diseases and maintain overall health. Conjugated Linoleic Acid should also not be confused with just plain linoleic acid, as conjugated means that the bonds of linoleic acid are doubled making it easier to convert into energy and muscle tissue by our bodies.

So what does CLA, a form of fat, have to do with losing fat on your body? Well, researchers believe that in our national obsession to diet and lose weight, we have neglected to consider that there are different kinds of fat; there are good fats and bad fats. Fat intake is actually important to maintaining a healthy metabolism. Good fat intake that is, not saturated fat, but the good fat that is found in red meat and dairy products instead of the bad fats found in much of our popular fast foods and processed foods. Good fat, such as CLA, help our metabolism operate efficiently by aiding in the processing of glucose into muscle cells more efficiently so that the glucose in our diet can be converted to energy via cell membranes, muscle and connective tissue. This allows the glucose to be burned up rather than being converted into fat that will sit on the problem areas of our bodies.

While CLA is available in corn, safflower, sunflower and canola oils; nuts, seeds, red meats derived from ruminants and dairy products as well as in supplemental forms available at health food stores and in body building supplements. The methods utilized by many of our processed food manufacturers can actually strip out the good fat, the CLA, thus making it harder for our bodies to metabolize the very foods that claim to be low fat and healthy for us. This lack of CLA in our food can keep habitual dieters in a never ending cycle of dieting because of the metabolic issues that occur as well as the use of saturated fats that are bad for the body and promote body fat as well as numerous negative health issues.

There have been a number of clinical studies that show a variety of results regarding CLA supplementation and weight loss. However, the consensus was clear that while the amount of weight loss related to this supplement could be argued, the studies did show that some amount of weight loss did occur. In one of those studies, a daily supplement of CLA produced a weight loss of up to 9 percent although, that study was funded by the manufacturer of a popular CLA supplemental product. Research has further indicated that the potential for a greater success rate with CLA can be improved by combining the supplementation with a reduction or elimination of simple carbohydrates, cheap oils and hydrogenated oils (you have to really read the labels on all cookies, crackers, ingredients and mixes to avoid this product even though it is being outlawed in California as of January 2010) and the addition of healthy fats and oils such as extra virgin olive, flax seed, evening primrose, peanut, macadamia and extra virgin coconut oils to help your body naturally adjust its triglyceride levels. In at least one study, the supplement amount recommended was over 3 grams of CLA per day, the equivalent of 6-7 500mg soft gels per day, which may be too onerous for some, however since there does not appear to be any negative side effects to CLA supplementation it would seem that it is safe to utilize in your weight loss and exercise regime.