health knowledge
CLA what?!
Dr. Victor A. Vesuna
Although the name Conjugated Linoleic Acid (CLA) may sound a bit strange to most Filipinos, this vitamin-like nutrient is found in dairy and some plants like the sunflower.
But before we go further in the discussion no physician or any nutritionist trained in Sports Nutrition can talk about fat loss supplements without first reminding us of a good diet and an exercise plan, supplements on the other hand are here to give us an advantage in our fitness programs, the studies and results are worth trying.
CLA is an essential fatty acid found primarily in whole fat products such as beef, CLA has become very popular in fitness circles because of its ability to decrease 9% body fat specifically in the abdominal region and a 2% increase in lean muscle mass as published in the Am J. of Clinical Nutrition (Gaullier, Am. J. Clin. Nutr. 79(6):1118–1125 (2004).
But its benefit does not end there because other studies have also shown that it can decrease bad cholesterol and prevents breast cancer in postmenopausal women as stated in the same Journal.
CLA works by decreasing deposition of fat in fat cells and decreasing severe damage in muscle cells due to exercise hence the net effect of decrease fat and increase in muscle mass, unlike other supplements in this category CLA doesn’t have any stimulant effects, therefore palpitations and difficulty in sleeping will be absent in this supplement.
Since the mechanism of action is almost identically to the weight loss drug Orlistat, those taking Tonalin are advised to eat a low fat diet to avoid unpleasant side effects.
Using natural sources of CLA such as beef and dairy is not practical since it may also contain undesirable amounts of unhealthy saturated fats added to the fact that the quality of meat that we are eating these days is so deficient in nutrients.
Scientist have found that CLA (conjugated linoleic acid) can be extracted from sunflower and safflower oil. Making CLA from sunflower is much cheaper than safflower, this is why most supplements use sunflower oil or a combination of sunflower and safflower oil.
Safflower is a much better source of CLA. If you take 1 gram of Sunflower Oil, only about 40% of it will contain active CLA. So, in 1 gram (1,000 mg) of Sunflower oil CLA supplements, you only get 400 mg of CLA.
Safflower oil contains 80% CLA. So, in 1 gram (1,000 mg) of Safflower oil CLA supplements, you get 800 mg of CLA, the recommended dose to achieve the desirable amount is 3grams per day.
A company called Tonalin® has a patent on the process of creating CLA from 100% Safflower oil. Tonalin® CLA has 800mg of active CLA per 1,000mg of Safflower oil. This is the ingredient found in fat loss products in GNC stores.
Some tout Tonalin as a sort of wonder fat loss supplement, but its just part of the jigsaw puzzle in fitness. Just as with any other type of diet pill or diet aid, Tonalin will only work properly when integrated effectively with an appropriate dietary plan and regular exercise. It is a common misconception that CLA will help those who take it to lose weight regardless of their lifestyles. Unfortunately, that isn't the case. Even with the aid of Tonalin, calories that are burned and consumed are still the primary factor in weight loss.
Conclusion
Although Tonalin does seem to offer many potential benefits to those taking it, there are also certain risks and downsides to consider,people who are pregnant,breastfeeding, or suffering from diabetes and heart disease should first discuss this with their healthcare providers,this holds true for all prescription and non prescription drugs.
The key with CLA is that body composition is vastly improved as opposed to just dropping weight. Remember, one has to consider that muscle weighs more than fat. So, as fat is turned into muscle,weight loss may not be significant, but dropping inches around ones waistline improves overall look as muscle replaces fat.
*Dr. Vesuna is a specialist in preventive nutrition and is an advocate of a fit lifestyle and preventive medicine. He is also one of the pioneers in anti-oxidant medicine in the Philippines.