Dr. Perricone’s Top 10 Super Supplements – #6 – Conjugated Linoleic Acid
Super Supplement #6: Conjugated Linoleic Acid (CLA)
CLA is a fatty acid that is found in many of the foods we eat. At one time, beef and lamb were exceptional sources; however when their diet was changed from grass to grain, levels of CLA dramatically decreased in meat and dairy products. CLA is also a powerful aid in prevention and treatment of obesity. When taken in effective doses, CLA decreases body fat, especially in the area of the abdomen.
In addition to the antioxidant, anti-inflammatory and insulin-sensitizing actions of CLA, many studies show that CLA helps prevent muscle loss and weakness associated with aging and disease. This is one of the reasons CLA has long been a favorite supplement of athletes and body builders.
DOSAGE RECOMMENDATION: 1,000 mg, up to a maximum of 4,000 mg per day, taken in 1 or 2 doses.
CLA Tips:
When take with sesame seeds, the effects of CLA are enhanced.
The average diet provides no more than a gram (1000 mg) of CLA per day.
CLA may be taken with meals.
Perricone MD products with this super supplement (click below to shop PerriconeMD.com):
Perricone MD Health & Weight Management
Taking a CLA supplement may rasie the hs-CRP which is a marker of inflammation. How does this correlate with it being described as an anti-inflammatory?
Sarah
Dear Sarah,
Thank you for your inquiry.
You are correct; there is one study that revealed that taking CLA can indeed raise CRP levels. So if anyone has a history of cardiovascular disease, they should be under the care of a nutritionally-oriented physician when taking CLA. That being said, CLA does contain antioxidant benefits, as shown in the following studies:
http://www.ncbi.nlm.nih.gov/pubmed/18656302?ordinalpos=4&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum
http://www.ncbi.nlm.nih.gov/pubmed/18409096?ordinalpos=9&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum
http://www.ncbi.nlm.nih.gov/pubmed/17408517?ordinalpos=21&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum
CLA also improves insulin resistance and decreases body fat while enhancing muscle mass; this is what qualifies CLA as an anti-inflammatory. Excess body fat is now defined as a pro-inflammatory state, and taking CLA can help decrease internal inflammation by improving the body mass index.
Hope this helps!