Evaluation- Does it make sense to take CLA?
CLA and other dietary supplements should not be taken as long as you eat a balanced and varied diet. A supply of essential fatty acids through food is indispensable because the body needs them for all systems and metabolic processes and cannot produce them itself. Taking CLA capsules does not make sense with a healthy diet and lifestyle and does not provide any added value.
In the case of highly calorie-reduced diets, such as those used by bodybuilders in preparation for competitions, the intake of CLA can be justified. In general, however, one should attach importance to a healthy and balanced diet and refrain from taking CLA preparations. Their use has not been scientifically proven to date, and there may also be side effects that can more or less impair athletic performance. Furthermore, CLA preparations are quite expensive, especially as manufacturers recommend taking them for several weeks or months in order to develop their effect.
Summary
CLAs are naturally occurring linoleic acids derived from components of animal foods (such as in dairy and meat products). In studies conducted with animals, a positive effect on health has been demonstrated. However, previous studies on humans have not been able to confirm this tendency one hundred percent.
The main research objectives of the medical profession are the effects on the heart, cancer, diabetes and weight control. Taking CLAs should have a protective effect against various types of cancer. Tendencies of the protective effect could be proven in studies with animal and human tissue.
However, further studies in humans are still needed to provide meaningful results. CLAs have been shown to have a positive effect on blood lipid levels and arteriosclerosis in animal studies. However, there are still no studies in humans that could verify and prove these statements.
CLAs are also said to have a positive effect on the sugar metabolism in the body and thus play an important role in diabetes. However, as with the effect on cancer and the heart, there are still no studies that can prove this effect. A further advantage of conjugated linoleic acid is said to have an effect on the human physique.
CLA is said to have a weight-reducing effect. Studies in mice have shown that supplementation of CLA increases energy consumption, builds muscle and reduces fat. However, these results have so far only been demonstrated in mice, but not in humans.
There is still a need for scientific work in the form of studies to investigate effects on the human body. Especially the influence of CLA on the physique is very interesting for the field of sports, because here a supply of CLA as a food supplement already takes place without knowing secured results from studies. CLAs are mainly found in fatty products of ruminants (meat and dairy products) and their content of CLAs can even be increased by adding other nutrients such as oils containing linoleic acid (sunflower oil or soybean oil).
The results of the studies conducted so far are positive and point to promising further research. However, these studies must first be carried out in order to gain new insights. Taking foods containing CLA can benefit the body rather than harm it, so it should be used occasionally.
