CLA - Conjugated Linoleic Acid - Conjugated or Compromised?

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CLA - Conjugated Linoleic Acid - Conjugated or Compromised?

• Summary Article • Expanded Version

• Full Length 6-part Document with Scientific References:

Index, 1, 2, 3, 4, 5, 6, 7, 8, 9

 

 

PART 1: Abbreviations Used in this Article

 

http://www.udoerasmus.com/articles/udo/cla1.htm

 

 

CLA: conjugated linoleic acid, a trans- fatty acid made from the

n-6 essential linoleic acid by bacterial or industrial

 

" partial hydrogenation " ,

 

or by high-temperature industrial processing.

 

CLA, made by a " bond shift " and a " twist " of the molecule, is *not* a " nutrient "

that is ‘essential’ for health.

 

EFA: essential fatty acid, one of two fatty acids (n-6 and n-3) that are

‘essential’ to the body, which means that:

 

The body cannot make them;

 

It must have them for health to be possible;

and

The body must therefore obtain ‘essential’ fatty acids from foods or

supplements.

 

In addition to the 2 EFAs, 20 minerals, 13 vitamins, and 8 amino acids from

proteins are also ‘essential’ for health by the above definition.

 

N-6: omega-6, the name by which all members of one family of essential fatty

acids is identified. The members include linoleic acid (LA), gamma-linolenic

acid (GLA), dihomogamma-linolenic acid (DGLA), and arachidonic acid (AA).

 

LA: linoleic acid, the n-6 essential fatty acid, from which the body makes

several derivatives with important functions, including GLA, DGLA, and AA.

DGLA and AA are the starting points for making hormone-like Series 1 and Series

2 eicosanoids (formerly called ‘series 1 and series 2 prostaglandins’). AA is

also required for the development and function of the brain.

N-3: omega-3, the name by which all members of the other family of essential

fatty acids is identified. The members of the n-3 family include alpha-linolenic

or ALA or LNA), stearidonic acid (SDA), eicosapentenoic acid (EPA), and

docosahexaenoic acid (DHA).

 

ALA: alpha-linolenic acid, the n-3 essential fatty acid, from which the body

makes several derivatives with important functions, including SDA, EPA, and DHA.

 

EPA is the starting point for making hormone-like Series 3 eicosanoids (formerly

called ‘series 3 prostaglandins’). DHA is required for brain development and

brain function.

 

 

 

 

--

 

Introduction

 

CLA has attracted a lot of attention over the past few years, some through the

media, but far more through health and fitness magazines. Many claims for

benefits have been made for CLA, from weight loss, to antioxidant, anti-cancer

and, more recently, to diabetes and cardiovascular disease as well. Is CLA all

it’s been cracked up to be? This article addresses that question.

 

Research Studies Of 139 references pulled off the Internet in June of 2001, 29

were published in 2001; 65 in 2000; 33 in 1999; and 15 in 1998. Of these 139

references, the following is a breakdown of topics:

 

10 were production-oriented studies.

6 were reviews, (i.e., these are not studies).

14 were studies about how to get CLA into different foods.

 

One of these came to the brilliant conclusion that cows eating grass (their

natural food) contained a better fatty acid (n3: n-6) profile and more CLA than

cows fed concentrates from bags. Wow! What a stunning discovery!1

 

2 were molecular studies.

24 were studies using cell cultures.

69 were studies performed on animals.

14 studies were carried out on humans.

 

 

Of these research studies, those carried out in living animals and humans (in

vivo) are more likely than studies carried out in various normal and abnormal

animal and human tissue cultures (in vitro studies) to show how CLA actually

affects human health and disease.

 

And, it is important to note that, while CLA is being touted for many human

problems, there are relatively few human studies to draw on.

 

 

Unfortunately, a substantial number of these studies indicate that CLA does not

do in human studies what it appears to do in animal studies.

 

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Conjugated linoleic acid (CLA) is a mixture of 8 (and perhaps even more)

different forms (or isomers)2 of an 18-carbon fatty acid made by a high-heat

industrial process from linoleic acid (LA), the omega-6 (n-6) essential fatty

acid (EFA).

 

In nature, this is accomplished by bacteria in the stomach of ungulates: beef,

goats, sheep and other cud-chewing animals (which include deer, moose, caribou,

elk, buffalo, yak, musk ox), and CLA is found in meat and milk fat of these

species.

 

Each of its eight different isomers has a different spatial structure and each

therefore has different action in the body, with different effects on health.

 

The isomer found in dairy products is mainly the (delta)9c,11t-18:2 isomer.3

 

Butter normally contains about 5mg of CLA per gram of fat, but this can be

increased to 40mg per gram by feeding cows sunflower oil.4

 

Milk chocolate contained 0.3mg of CLA per gram chocolate in a study.5

 

Commercially, CLA is made by a high-temperature (overheating) process,

 

or by " hydrogenation " of *soybean* or *canola* oils,

 

or by transformation carried out by bacteria in one of the four stomachs of

cud-chewing animals from the n-6 EFA, LA.

 

 

 

 

 

How is LA Changed to CLA?

 

CLA is made from LA, the n-6 EFA, by flipping one of the double bonds in the LA

molecule one carbon closer to the other one.

 

This changes the ‘methylene-interrupted’ double bonds present in EFAs (double

bonds start 3 carbons apart) into ‘conjugated’ double bonds (double bonds start

2 carbons apart).

 

At the same time, one of the double bonds found in the cis- configuration in an

EFA (hydrogen atoms on the carbons involved in the double bond are on the same

side of the molecule) twists 180°.

The hydrogen atoms are now in a more stable, but biologically less desirable

trans- configuration (hydrogen atoms on the carbons involved in the double bond

are on opposite sides of the molecule).

 

Trans- means ‘across’. Hence the name trans- fatty acid.

 

Is CLA an Essential Nutrient?

 

CLA is not an essential nutrient.

 

It is, like monounsaturated (n-9) and saturated fatty acids, a non-essential

fatty acid. It is not required for human health.

 

This means that, unlike the n-6 and n-3 EFAs, which we cannot live without, we

can live on a CLA-free diet a whole life time and continue to be healthy.

 

CLA is also a " trans- fatty " acid (transfat).

 

 

 

 

To be fair, the 9c,11t-18:2 (the letter " t " after the number " 11 " in this

designation means: " trans " ) isomer of CLA found in milk fat and beef appears to

be one of the more easily digested trans- fatty acids, and is therefore less

toxic than the types of trans- fatty acids found in margarine, shortening, and

partially hydrogenated vegetable oils.

 

However, CLA " interferes " with the *conversion* of EFAs

(especially n-6)

to " derivatives " from which the body makes

 

" eicosanoid (prostaglandin) hormones " .

 

This should concern low fat dieters, who already get too little n-6 EFA, LA.

 

It should also concern those who use flax oil exclusively,

 

because they get too much n-3 in " comparison " to their intake of n-6,

 

and CLA will make their low n-6 status even worse.

 

 

Conjugated Double Bonds

 

Conjugated double bond systems have antioxidant activity, and some studies

suggest that CLA can perform antioxidant functions.

 

Other studies suggest that CLA

 

" increases oxidation " , which is not so good.

 

However, there are hundreds of molecules with antioxidant activity equal to or

better than that of CLA.

 

Among those that, like CLA, are oil-soluble there are vitamin A, carotene,

vitamin E, and many complex molecules with aromatic carbon rings.

 

 

 

 

 

Molecules with " antioxidant activity' provide " protection " against degeneration,

and hence might have anti-cancer, anti-inflammatory, anti-diabetic, and

cardio-protective properties.

 

However, hundreds of molecules from nature provide equal or better protection

against degeneration.

 

For instance, about *half* of all " edible green " plants contain

 

anti-cancer, cardio-protective, anti-diabetic, anti-inflammatory

ingredients—hundreds of different ones—

 

and they confer their protection in many different ways.

 

 

 

Some people in the marketplace suggest that CLA is protective against

degenerative conditions, but here too, the research is contradictory, and CLA

may be over-rated.

 

In the following pages, I summarized 43 clinical studies done with CLA.

 

The remaining studies came to similar conclusions, or were of a technical

nature. I have tried to report fairly. Check out the studies, and judge for

yourself.

 

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PART 4: The negative changes induced by CLA include:

 

 

 

Alteration of egg yolk and egg white pH, distribution of minerals in yolk and

white, and decrease egg quality and hatchability of chicks;31

 

At 2% of food, CLA " accelerates " the " decomposition " of storage lipids,

resulting in " lipid peroxidation " and " morphological change " in the liver;32

 

In hens, 2.5% CLA reduced level of n-6 and increased level of n-3 fatty acids;33

 

At 1% of feed in mice, CLA increased TNFa (tumor necrosis factor alpha, an

inflammatory factor) by 12 times,

and uncoupling protein UCP-2 (a thermogenic factor) by 6 times;

 

there was liver swelling,

increased insulin resistance, a

nd leptin depletion;34

 

Given 1g of CLA every second day, chicks showed altered fat metabolism;35

Given to rats at 3 to 5%, CLA changes the membrane lipids, increasing some and

decreasing others, increases antioxidant enzymes in liver,

 

and reduces both LDL and HDL (good) cholesterol;36

 

At 6.6g/kg (0.66%) of food, CLA increased liver weight by increasing cell size

(hypertrophy) but not fat levels in hamsters;37

 

In rats given 180mg/day of mixed isomers, CLA was found to compete for enzymes

used to elongate and desaturate EFAs,

thereby " decreasing " the " production " of " EFA " derivatives " important " to

health;38

 

At 10g/kg (1%), CLA " reduced rate " of " bone formation " in rats, while EFAs

enhanced bone growth;39

 

In mice fed an atherogenic diet containing 5g/kg (0.5%) of CLA,

 

CLA " increased " the " development " of " fatty streaks " ,

 

one of the atherogenic (heart attack) markers;40

 

At 3% of food, CLA was ineffective in mice tumor multiplicity , whereas SDA

and EPA decreased TM by 50%;41

 

 

 

--

 

 

In summary, while CLA has shown promises of improving degenerative condition in

animal studies, the promises come with contradictory findings and warnings of

worsening of some conditions.

 

--

 

3.9g/day of CLA for 63 days *did not* show benefits regarding the prevention of

atherosclerosis; blood cholesterol and lipoprotein levels did not change;42

 

3.9g/day of CLA for 63 days did not show benefits regarding blood coagulation

and platelet function;43

 

Increasing CLA in the fetus correlated with decreased length of gestation;44

 

3.9g/day of CLA for 63 days did not show benefits regarding immune function in

human females;45

 

4.2g/day of CLA " increased " lipid peroxidation in men with abdominal obesity

after one month of use;46

 

In patients with chronic renal failure, CLA did not help;47

 

At 3 g/day, CLA resulted in no fat loss, no change in appetite, no change in

blood glucose, but increased insulin and produced a transient decrease in

leptin; CLA did not affect these parameters in a manner that promotes fat

loss;48

 

At 3 g/day, CLA provided no change in body composition,

energy expenditure,

fat oxidation, or respiratory exchange ratio;49

 

4.2 g/day of CLA increased lipid peroxidation, apparently by both enzymatic and

non-enzymatic processes;50

 

3.4 g/day of CLA reduced body fat mass; more than 3.4 g/day did not provide any

additional benefit;51

 

16 g/day of n-6 LA from safflower oil did not result in any increase in CLA in

the body,

 

i.e. the human body does not make CLA from LA;

--

 

PART 6: Dose and Effectiveness

 

 

Taken together, what do these studies say about the health value and future of

CLA? It seems that CLA is highly " over-rated " in terms of its human health

benefits.

 

More sizzle than steak, as the saying goes.

 

There are several kinds of possibly serious negative side effects from the use

of CLA that should not be ignored. These negative effects are found mainly in

animals, and accompany the use of doses substantially higher than those used in

humans.

 

At the doses used in humans, the research results are quite disappointing.

 

Most human studies find " no benefits " in the " degenerative conditions " for which

CLA is recommended:

 

weight loss, immune function, cardiovascular problems, and antioxidant

functions.

 

The usual doses of CLA used in animals greatly exceed those used in human

studies. T

 

his may explain why animal studies come up with better results than human

studies, and my also explain the negative effects of CLA on liver and insulin in

rats, and the changes in yolk quality and hatchability in eggs.

 

So there appears to be a dose-related shadow side to CLA. Remove the shadow by

lowering the dose, and the benefits also disappear.

 

--

 

 

If the Results are Mediocre, what " Drives " CLA promotion?

 

What drives CLA promation is obviously profit.

 

Cheap sunflower oil can be sold at retail for about $150 per pound.

 

In comparison, a pound of Udo's Choice Oil Blend™, which contains about 75%

undamaged EFAs (50% n-3), retails for about $20.

 

 

 

 

Natural Sources of CLA: Cream, nature’s richest natural source of CLA, contains

5mg/gram (0.5%) of fat. The dairy isomer of CLA is mostly c9,t11-18:2. That much

is apparently safe and desirable for calves. That much CLA in butter is probably

safe for humans as well.

 

At 0.5% CLA, a tablespoon (14 grams) of butter provides about 70mg of CLA. To

get 3 grams of CLA from butter, one would need to eat more than 40 tablespoons

of it, which is 560 grams of 1.25 pounds of butter.

 

That’s a lot more than can be recommended, even if EFA intake is optimal (about

1 tablespoon/body weight in winter; less in summer), the level that makes skin

soft and velvety (more in winter, less in summer).

 

By the way, 560 grams of butter is 560 x 0.8 (butter is 20% water) x 9 (calories

per gram) = 4,032 calories.

 

Butter, nature’s richest source of CLA, does not provide any creature with very

much of it. This may explain why high levels result in disturbing negative

(side) effects.

 

In commercial preparations, the c9, t11- isomer is found mixed with large

amounts of the t10, c12-18:2 (the letter " t " before the number " 10 " means:

" trans " ) isomer, along with smaller amounts of the other six CLA isomers.

 

Each of these has different properties and will therefore have different effects

on cell and tissue biochemistry.

The specific effects of all isomers are not yet known, but need to be known

before safe recommendations for this new mixture of CLA isomers is recommended

for health.

 

Commercial preparations also differ from one another in the relative amounts of

the different isomers they contain. According to tests that have been carried

out, they even differ from batch to batch. Therefore research done on one

commercial CLA preparation cannot be automatically transferred to another.

 

 

 

This point, conveniently overlooked by manufacturers, is unknown to most

consumers. To effectively treat human diseases, for which CLA showed benefits in

animals, larger doses would be needed.

 

Instead of 3 grams/day, on which we based out calculations above, and which is

already very high when compared to what butter (the richest natural source)

could supply, CLA doses would need to be even higher.

 

--

 

PART 7: How high would these doses need to be?

 

Let’s do some calculations.

 

 

A man eats about 2.8kg of food daily; a woman eats about 1.7kg. If the diet was

normal, it would provide about 55% of calories from carbohydrates, 30% from fat,

and 15% from protein (the exact numbers are not critical for this calculation).

 

The food eaten might provide around 2,800 calories for a man, and 1,700 for a

woman (I use these numbers just to keep the math easy; the actual number of

calories would be lower for a sedentary person, and higher for an athlete,

logger, or body builder).

 

To make human food intake comparable to the dry food compositions fed to rats,

mice, and other animals in captivity, we have to convert the amount of food

eaten by humans into a ‘dry’ (still containing 5-10% water) animal food weight

equivalent. If 2.8kg (2,800 grams) provides 2,800 calories

 

 

 

about 55% of calories come from carbohydrates at 4 calories per gram, which make

up 2,800x0.55/4=385 grams of the food;

 

30% of calories come from fats at 9 calories per gram, which make up

2,800x0.3/9=93 grams of the food;

 

fat makes up 30% of calories, but only 13% of food weight;

 

15% of calories come from protein at 4 calories per gram, which make up

2,800x0.15/4=105 grams of the food;

 

5% of dry weight (600 grams) comes from minerals, which =30 grams of the food;

 

about 5% of the ‘dry’ animal (and equivalent human) food is water, which =30

grams of the food; and

 

10% of dry weight comes from fiber, which =60 grams of the food.

 

 

 

 

 

The human equivalent of the ‘dry’ animal food sums up to 703 grams. Of the 2,800

grams of food eaten by a man each day, about 75% (2,100 grams) is water.

 

Based on these figures:

 

 

 

CLA at 0.5% of food intake would be 3.5 grams/day for a man, and 2.1 grams for a

woman.

CLA at 1% would be 7 grams/day for men and 4.2 grams for women.

CLA at 2% would be 14 and 8.4 grams for men and women, respectively.

3% CLA would be 21 and 12.6 grams for men and women, respectively.

 

5% CLA, the highest dose used in studies on animals, would be 35 and 21 grams

for men and women, respectively. This would be 2.5 tablespoons for men, and 1.5

tablespoons for women.

 

The high doses of CLA are unaffordable for many, making it impossible in

practice to provide effective doses to those who have the problems that CLA

might address.

 

Inability to afford the expense may be a beneficial deterrent, given the

negative effects associated with higher doses of CLA in animals.

 

At these high CLA doses, negative effects such as those seen in some animal

studies would likely occur in humans as well.

 

Remarkably, daily intakes in the 5% of food or even higher (up to 10 tablespoons

per day) are appropriate for the more important and at the same time more

affordable n-3 and n-6 EFA mixtures.

 

CLA at high doses competes with EFAs and crowds them and their derivatives out

of enzyme spaces.

 

This is cause for great concern.

 

The body has no requirement for CLA.

But it has an " absolute " *requirement* for EFAs, which should not be interfered

with.

 

--

 

PART 8: What Should be our Focus?

 

 

 

 

Recall that EFAs cannot be made by the body, must be present for the normal

(healthy) functioning of every cell, tissue, gland, and organ, and must

therefore be provided by foods.

 

Since EFAs are easily destroyed by light, oxygen, and heat, oils containing them

should be made and stored under protection from these destructive influences,

and should not be used for high heat applications in the home.

 

While they can be used in hot soup or on steamed vegetables, they should not be

fried, deep-fried, or even sautéed.

 

They can be used in all kinds of foods—cold, warm, and boiling water-hot foods.

EFAs come in two varieties: n-3 and n-6.

 

Both are essential. Both are sensitive to destruction.

 

N-3 is too low for good health in most people’s diet. Low and no fat diets are

too low in n-3 and n-6.

 

N-6 is too low in people who use flax oil exclusively as the source of EFAs in

their diet (these are primarily people who have been misled, by research on the

benefits of n-3s and problems caused by n-6s, to seek to remove n-6s from their

diet.

 

It is important to obtain both EFAs in the most beneficial ratio, which we find

to be 2 n-3s to each n-6.

 

It is also important that our EFAs come from oils that retain their ‘minor

ingredients’, which include antioxidants, phytosterols, lecithin, and other

oil-soluble molecules present in seeds and nuts.

 

These ‘minor ingredients’ have major health benefits.

 

When colorless, odorless, tasteless, shelf-stable oils are made, the ‘minor

ingredients’ are removed from oils for the sake of longer shelf life.

 

In addition, some of the fatty acid molecules present in the oil are changed

from natural to toxic.

 

The toxicity blamed on n-6 oils like corn and safflower results primarily from

the removal of ‘minor ingredients’, damage to fatty acids due to careless

processing, and lack of sufficient n-3.

 

 

--

 

Summary and Recommendations: Bottom Line

 

 

Instead of using CLA, we need in our diet EFAs made with health in mind, in an

optimal n-3: n-6 ratio,

" pressed " from " organically grown " seeds, and retaining their natural

antioxidants, phytosterols, and other ‘minor ingredients’.

 

Being far less expensive than CLA, such oils can be taken in the 30 to 150

gram/day range over the long term, and confer all of the health benefits hyped

for but not delivered by CLA.

 

We recommend this approach as part of the ‘The Right Fat Diet®’, a food program

emphasizes green vegetables, the right fat rich in both EFAs in the right ratio

and made, packaged, stored and used right (carefully with health in mind), and

proteins as the foundation for good health.

 

To make sure that digestion works effectively, we recommend that digestive

enzymes be taken with meals. The Right Fat Diet® lowers most cardiovascular risk

factors, provides the EFAs essential for insulin function, inhibits fat

production and enhances fat burning, promotes healthy fat loss, increases

thermogenesis, and improves insulin sensitivity.

 

The Right Fat Diet® also improves brain function and mood, inhibits cancer,

enhances bone mineral retention, improves protein retention, has anti-catabolic

benefits, improves skin beauty, increases energy, stamina, performance,

recovery, and healing of injuries, and improves thyroid, adrenal, and

reproductive gland functions.

 

Further, The Right Fat Diet® decreases inflammation, improves digestion, reduces

allergy symptoms, and decreases the problems of autoimmune conditions.

 

Finally, The Right Fat Diet® enhances food flavors, suppresses appetite, and

improves the absorption from food of oil-soluble phytonutrients with health

benefits.

 

All of the benefits touted for CLA (and more) are more effectively provided by

good old EFAs.

 

That’s why we use the following slogan:

--

 

 

" Forget CLA, and remember EFA. "

 

 

 

--

 

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AIM Barleygreen

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