What are the properties of conjugated linoleic acid?

Conjugated linoleic acid (CLA) has an important antithrombotic function, that is, it prevents the formation of thrombi inside our blood vessels. We could define it as a sort of blood thinner, useful for preventing heart attacks and strokes which are the leading cause of death in developed countries.

This effect is mediated by the action that linoleic acid has in modulating the synthesis of another very important acid, arachidonic acid, precursor of numerous pro-inflammatory molecules structurally linked to it.

Furthermore, it carries out an important action against seasonal allergies, again by virtue of the fact that it is capable of modulating the inflammatory response, while the presumed anticancer activity of conjugated linoleic acid is being examined by many scholars and researchers and is not yet clear the mechanism by which it would carry out this activity. The effects seem to converge on the ability of this acid to modulate the apoptotic signal (programmed cell death) against breast, lung or intestinal cancer cells but everything is yet to be 100% proven.

In recent decades, studies on the properties of conjugated linoleic acid have focused on its importance in the metabolic process and in particular on the formation of lean body mass. It seems, in fact, that CLA has a very important role in the reduction of fat mass by increasing the cellular mortality of adipocytes (fat cells) and increasing induced thermogenesis, therefore the speed of fat burning.

These mechanisms, however, have not yet been clarified and eviscerated in detail, but the fact remains that currently this substance is often used by sportsmen and body building lovers , in the form of food supplements . In addition to the benefits on metabolism, linoleic acid is a real panacea for the health of our hair and skin as it counteracts hair loss (especially seasonal hair loss), can have a positive effect on cellulite and minimizes the appearance of signs of acne and seborrheic dermatitis .

Not all the scientific community agrees in supporting these beneficial actions of linoleic acid, indeed there are scholars who argue that CLA has negative effects such as increasing blood sugar and causing a reduction in good HDL cholesterol .

What are the foods rich in linoleic acid?

Nutrition plays a very important role in providing our body with the necessary quantities of macro and micronutrients that our body needs. In the specific case of conjugated linoleic acid , the recommended quantity is around 9-18 g per day (calculated in linoleic acid ) and food is the only source from which this substance can be obtained. CLA is found in both plant and animal foods such as cow’s milk and meat . Foods rich in linoleic acid are: dried fruit ( walnuts , pine nuts, peanuts, almonds ), vegetable oils (olive, corn, sunflower , wheat germ, safflower), borage (borrago officinalis ), peanut butter and flaxseed oil .

Conjugated linoleic acid deficiency: what does it mean?

Both the lack of conjugated linoleic acid and that of linoleic acid as it is can lead to both mild but very annoying problems such as weakening of the nails, excessive hair loss, dry skin . Far more serious disturbances are sterility, a decline in the immune system which exponentially increases the risk of incurring infectious diseases, alterations of the cardiovascular and nervous systems.

If taken in insufficient quantities, the antithrombotic effect described above is lost and this causes an increase in the possibility of platelets to aggregate, as well as possible cases of anemia, slow healing and localized skin lesions on the body.

Omega-6 and omega-3 fatty acids are essential for the proper functioning of our body as long as they are taken in precise percentages and in a ratio of 10:1. In the specific case of linoleic acid, the daily doses to be taken must also take into account the quantity of saturated fatty acids and carbohydrates taken during the day in such a way as to allow the linoleic acid to perform its functions correctly.

It hurts?

Absolutely not, on the contrary it is advisable to take the right doses with food since it is precisely a molecule that our body is not able to synthesize. Its deficiency, as we have seen, can cause a varied series of side effects, therefore to provide the body with the right quantities it needs, it is always useful to consume foods that contain it in large quantities or alternatively integrate it with specific food supplements.

What are the best CLA supplements?

Although CLA supplements can be purchased in pharmacies, it is in specialized sports nutrition shops that you can find products with an excellent nutritional profile and a very advantageous quality/price ratio.

The CLA-based supplement produced by MyProtein® has precisely these characteristics: it contains 80% of active ingredient extracted from safflower and it is a product that has had to pass strict quality controls like all the products in the line.

You can buy it directly on the official website taking advantage of the company’s discounts and promotions by choosing between two types of packs: 60 or 180 capsules.