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Later, other researchers determined that it could also reduce body fat levels ( 15).Īs obesity increased worldwide, interest grew in CLA as a potential weight loss treatment. The biological activity of CLA was first discovered by researchers who noted that it could help fight cancer in mice ( 14). The main dietary sources of CLA are dairy and meat from cows, goats and sheep, whereas CLA supplements are made by chemically altering vegetable oils. They contain types of CLA never found in large amounts in nature ( 12, 13).įor this reason, CLA supplements do not provide the same health effects as CLA from foods. The balance of the different forms is heavily distorted in supplements. Keep in mind that the CLA you find in supplements is not derived from natural foods but made by chemically altering linoleic acid found in vegetable oils ( 11). The average intake in the US is about 151 mg per day for women and 212 mg for men ( 10). Most people already ingest some CLA through their diet. The total amounts of CLA in these foods varies greatly depending on what the animals ate ( 8).įor example, the CLA content is 300–500% higher in beef and dairy from grass-fed cows than grain-fed cows ( 9). The main dietary sources of CLA are the meat and milk of ruminants, such as cows, goats and sheep. While it is technically a trans fat, it’s very different from the industrial trans fats that harm your health.įound in Beef and Dairy - Particularly From Grass-Fed Animals SummaryĬLA is a type of omega-6 fatty acid. Numerous studies show that industrial trans fats - which are different from natural trans fats like CLA - are harmful when consumed in high amounts ( 5, 6, 7). In other words, it’s technically a trans fat - but a natural type of trans fat that occurs in many healthy foods ( 4). It’s important to keep in mind that something as minuscule as this can make a world of difference to our cells.ĬLA is essentially a type of polyunsaturated, omega-6 fatty acid. The difference between these forms is that their double bonds are arranged in various ways. There are 28 different forms of CLA ( 3). The “conjugated” prefix has to do with the arrangement of the double bonds in the fatty acid molecule. Linoleic acid is the most common omega-6 fatty acid, found in large amounts in vegetable oils but also in various other foods in smaller amounts.