Vegetarians and Conjugated Linoleic Acid

Posted by: Sina Ghaboussi | Mar 18, 2010

Conjugated linoleic acids (CLA) are a family of at least 28 isomers of linoleic acid, which is a natural form of free fatty acid. The mechanism of action of how CLA works is still not completely understood although it is believed to have anti-inflammatory properties due to its beneficial effects on some chronic disease process. There also have been a number of studies that show positive affects on cancer, atherosclerosis, high blood pressure and in the reduction of body fat mass.

Conjugated linoleic acid has been used by bodybuilders and is promoted to the general public as a weight-loss agent. The weight loss claims are based on the results of animal trials in which CLA decreased body fat mass, increased lean body mass and decreased lipid levels. Data from other studies suggested linoleic acid inhibits cancer cells and reduces inflammation and atherosclerosis.

Dietary sources of conjugated linoleic acid are animal products, such as beef, poultry, eggs, and dairy like cheese, milk, and yogurt. Plant oils are also a good source of CLA, although they contain small amounts in comparison to animal products. For vegetarians and vegans it might be difficult to get enough linoleic acid from our diets. Supplementation with vegetarian (and vegan) conjugated linoleic acid is an easy way to add it to our diets.

There is no recommended daily allowance for conjugated linoleic acid. Dosages used in clinical trials ranged from approximately 3 to 6.8 grams daily. Typical supplement dosages for CLA are 1-2 g daily, though 6-7-g daily dosages have been used. People under 19 years of age should always consult a physician before taking supplements.

Related Links:
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Article Source:
J Physiol Biochem. 2005 Sep;61(3):483-94.

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