SuppVersity - Nutrition and Exercise Science for Everyone: Conjugated Linoleic Acids: What's the Difference B...

SuppVersity - Nutrition and Exercise Science for Everyone: Conjugated Linoleic Acids: What's the Difference B...: If Hayden Panettiere drinks it dairy can't be bad - despite (or because?) CLA, right? Well, what if I told you that Mrs. Panettiere wa...



Only the obese have to be worried:
Based on the currently available evidence the healthy and lean person
(hopefully you) has absolutely no reason to avoid products with a "high"
natural CLA content and thus both the pro- (trans-10,12) and (partly)
anti-inflammatory (cis-9,11) form of CLA in them.



For obese and insulin resistant individuals things do however look
somewhat different. A 2004 study by Risérus et al., for example, has
been able to show that even the allegedly "harmless", 9 cis,11 trans linoleic acid can worsen both lipid peroxidation and insulin resistance in 25 abdominally obese men. (Risérus. 2004).



With 3g/day the dosage that was used in the Risérus study, the amount of
CLA was yet much hither than the amount of CLA you can possibly ingest
with nourishing foods such as butter, full-fat dairy, grass-fed beef
(and beef in general, by the way). Instead of these you are thus better
advised to avoid CLA supplements... but don't worry if you take another
look at the data in table 1 you will have to concede that they are pretty much useless, anyway.
Reference:

• Corl BA, Barbano DM, Bauman DE, Ip C. cis-9, trans-11 CLA derived
  endogenously from trans-11 18:1 reduces cancer risk in rats. J Nutr.
  2003 Sep;133(9):2893-900.
• Gebauer SK, Chardigny JM, Jakobsen MU, et al. Effects of
  ruminanttrans fatty acids on cardiovascular disease and cancer: a
  comprehensive review of epidemiological, clinical, and mechanistic
  studies.Adv Nutr. 2011; 2, 332 – 354.
• den Hartigh LJ, Han CY, Wang S, Omer M, Chait A. 10E,12Z-conjugated
  linoleic acid impairs adipocyte triglyceride storage by enhancing fatty
  acid oxidation, lipolysis, and mitochondrial reactive oxygen species. J
  Lipid Res. 2013 Nov;54(11):2964-2978. 
• Lenz TL & Hamilton WR. Supplemental products used for weight loss. J Am Pharm Assoc. 2004; 44,  59– 67, quiz 67– 58.
• Onakpoya IJ, Posadzki PP, Watson LK, Davies LA, Ernst E. The
  efficacy of long-term conjugated linoleic acid (CLA) supplementation on
  body composition in overweight and obese individuals: a systematic
  review and meta-analysis of randomized clinical trials. Eur J Nutr. 2012
  Mar;51(2):127-34.
• Platt I, El-Sohemy A. Effects of 9cis,11trans and 10trans,12cis CLA
  on osteoclast formation and activity from human CD14+ monocytes. Lipids
  Health Dis. 2009 Apr 29;8:15.
• Risérus U, Arner P, Brismar K, Vessby B. Treatment with dietary
  trans10cis12 conjugated linoleic acid causes isomer-specific insulin
  resistance in obese men with the metabolic syndrome. Diabetes Care. 2002
  Sep;25(9):1516-21.
• Risérus U, Basu S, Jovinge S, Fredrikson GN, Arnlöv J, Vessby B.
  Supplementation with conjugated linoleic acid causes isomer-dependent
  oxidative stress and elevated C-reactive protein: a potential link to
  fatty acid-induced insulin resistance. Circulation. 2002 Oct
  8;106(15):1925-9
• Salas-Salvadó J, Márquez-Sandoval F, Bulló M. Conjugated linoleic
  acid intake in humans: a systematic review focusing on its effect on
  body composition, glucose, and lipid metabolism. Crit Rev Food Sci Nutr.
  2006;46(6):479-88. Review.
• Schoeller DA, Watras AC, Whigham LD. A meta-analysis of the effects
  of conjugated linoleic acid on fat-free mass in humans. Appl Physiol
  Nutr Metab. 2009 Oct;34(5):975-8.
• Tricon S, Yaqoob P. Conjugated linoleic acid and human health: a
  critical evaluation of the evidence. Curr Opin Clin Nutr Metab Care.
  2006 Mar;9(2):105-10. Review.
• Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic
  acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr.
  2007 May;85(5):1203-11.