Conjugated Linoleic Acid Health Article

The trans fats created when oils are hydrogenated are at least as harmful as saturated fats. But you may be surprised to learn that a naturally occurring trans fat, called conjugated linoleic acid (CLA), may not pose the health risks associated with manmade trans fats—and may in fact offer health benefits. Produced when "good" bacteria found in the guts of ruminants (e.g., cows and sheep) rearrange the chemical bonds of polyunsaturated fats from plants, CLA is found in full-fat dairy products, beef and lamb, especially from grass-fed animals. Much CLA research focuses on its potential role in weight loss and bone health, though preliminary animal studies suggest it may also lower heart disease and cancer risk. Bone booster. A 2005 study reported that postmenopausal women with higher dietary CLA intakes had denser bones than women with lower intakes. How? Animal research hints that CLA may help preserve bone by inhibiting the activity of compounds that cause inflammation and bone breakdown. Miracle fat burner? CLA is sold as a weight-loss supplement and, indeed, research in mice has shown that CLA-rich diets promote the loss of fat, while preserving muscle mass (likely by increasing the rate at which the body burns calories and fat). But human studies haven't been as promising. For example, a recent study found that taking 3.4 grams of CLA in a daily capsule—15 to 20 times what the average person gets in food—did not help people to maintain a recent weight loss. The problem may have been inadequate doses; however, "current evidence suggests that high doses of CLA used in animal studies may have adverse reactions in humans, such as increased risk of type 2 diabetes," says Thomas Larsen, Ph.D., author of the study and researcher at the Royal Veterinary & Agricultural University in Denmark. What you should know. Research supporting CLA's benefits is preliminary at best; supplements may not be safe for everyone. Until there's more conclusive science, think of CLA as just one potentially healthful food component, and avoid supplements. —Sylvia M. Geiger, M.S., R.D.

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