CLA

=**CLA**=

**What:**
====Conjugated Linoleic Acid (CLA) is a group of at least 28 isomers of linoleic acid. It can be both a trans-fatty acid and a cis-fatty acid. Commercially available supplements contain an equal mixture of two CLA isomers, either cis-9 and trans-11 or trans-10 and cis-12.====

**Recommendations:**
====CLA is used as a weight management supplement. It has shown possible benefits for reducing total body fat and increasing lean body mass by stimulating fat breakdown. CLA usage also has a positive effect on targeting belly fat specifically. For those who lose weight, CLA supplementation can also reduce the amount of body fat that is gained back by keeping small fat cells from increasing in size.====

**Usage:**
====CLA is available in softgel capsule form from health stores and online. CLA should be taken in a 3,400mg/day dosage to be at an effective level. Most supplement brands call for 2 pills to be taken at breakfast and 2 at dinner but no more than 4 a day. Because CLA supplements can have different ranges of mg/pill, it is important to read the brand label to be sure the effective dosage of 3,400mg/day can be reached from taking at least 4 pills. Some brands won’t provide the effective amounts, or a person may not realize they need to take more than 1 pill per day to reach optimal effectiveness.====

**Warning:**
====The trans-10, cis-12 isomer mixture of CLA is linked to possible side effects from few studies. There are concerns that the supplemental usage in extremely overweight people may tend to cause insulin resistance, increasing a risk for developing diabetes. Also this CLA mixture can possibly increase rates of oxidative stress and be associated with increasing cardiovascular disease risk. However this evidence is controversial, as many studies show the cis-9, trans-11 mixture and trans-10, cis-12 mixture showed no negative changes in the body.====

**Work Cited:**
====Steck SE, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier P. (2007). Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. //J Nutr.// 137 (5): 1188–93. Retrieved Jan 9th, 2013 from []====

====D Thomas, Shweta Rawal, Amber W Kinsey, Wyatt E Eddy, Nicholas Fisher, Maria M Spicer, Michael J Ormsbee. (Nov 2012). The combination of green tea, caffeine, conjugated linoleic acid and branched chain amino acids have no effect on body composition and abdominal fat changes in overweight and obese men and women. //Journal of the International Society of Sports Nutrition.// Retrieved January 9th, 2013 from []====

====Roger E Adams, Andie Hsueh, Betty Alford, Clay King, Huanbiao Mo, Robert Wildman. (Dec 2006). Conjugated Linoleic Acid Supplementation does not reduce visceral adipose tissue in middle-aged men engaged in a resistance training program. //Journal of the International Society of Sports Nutrition.// 3:28-36 Retrieved January 9th, 2013 from []====

====Halade, G., Rahman, M., & Fernandes, G. (2009). Effect of CLA isomers and their mixture on aging mice. //European Journal Of Nutrition//. Retrieved January 9th, 2012 from []====