Linoleic acid
Linoleic acid (cis, cis, -9,12-octadecadienoic acid) is a monobasic carboxylic acid, a nutrient, one of the essential Omega-6 unsaturated fatty acids, necessary for the normal functioning of the body. It is not produced by the body itself. It is a light yellow oily liquid. It enters the body mainly with food (vegetable oils and animal fats) in the form of complex lipids (triglycerides and phosphatides).
Contained in cell membranes (the amount is on average 10 times greater than Omega-3), it belongs to their structural elements and is critical for their functioning.
In cooking it is used for the production of margarine and cooking oils. In cosmetology, it is part of the so-called vitamin F, which is found in restorative cosmetic and dermatological products.
Possible consequences of the deficiency:
- Dry skin.
- Various skin lesions due to penetration of toxins, allergens, bacteria (allergic dermatitis, acne) through the stratum corneum.
- Baldness.
- Frequent colds.
- Pain in joints and muscles.
Taking linoleic acid will be more effective in combination with a sufficient amount of linolenic acid in the diet; these acids enhance the beneficial properties of each other.
Reasons for additional intake in the form of dietary supplements (beneficial properties):
- Positively affects the functioning of the heart.
- Reduces the total amount of cholesterol.
- Normalizes blood pressure.
- Strengthens the immune system.
- Slows down the aging of the body.
- Helps the body adapt to unfavorable environmental factors.
- Increases sensitivity to insulin.
- Improves cognitive functions.
- Positively affects the reproductive system of women.
- Helps maintain the transdermal water barrier of the epidermis.
- Promotes the formation of energy from fats.
- Stimulates muscle cells to grow.
Food sources:
- vegetable oils (walnut, sunflower, soybean, poppy seed);
- seeds and nuts;
- meat products;
- eggs.
Included in infant formula (also found in natural breast milk).
Average daily requirement of an adult: women - 12 g, men - 17 g.
Many dietary supplements include a conjugated form of LA, which has a slightly modified formula. This form is taken to activate lipolysis and accelerate metabolism.
What is CLA?
Conjugated linoleic acid is a group of isomers of linoleic acid (one of the omega-6 fatty acids) that differ from each other in the arrangement of double bonds in the molecular chain and the spatial orientation of the fragments of the molecular chain relative to the double bonds. To make it clear what we are talking about, two points should be considered.
1. “Conjugated” means “with conjugated double bonds.” That is, between two double bonds in a molecule there is one single bond. The fact is that in ordinary linoleic acid the double bonds are called isolated and they are located like this: one between 6 and 7, and the second between 9 and 10 carbon atoms (if you count from the omega end of the molecule). That is, between two double bonds there are two ordinary (single) bonds. And in conjugated linoleic acid (CLA), one bond is located as in a regular one (between 6 and 7 carbon atoms), and the second is between 8 and 9 atoms (counting from the omega end).
2. “Cis- and trans-isomerism” - varieties of molecules of the same substance, differing in the spatial orientation of opposite fragments of the carbon chain relative to the double bond. “Cis” means “on the same side,” and “trans” means “on opposite sides.” In the case of linoleic acid, it is known that it exists in nature (in natural animal and vegetable fats) as a cis isomer - that is, all fragments of the carbon chain, relatively speaking, stick out in one direction from the plane of the double bond. Unlike regular conjugated linoleic acid (CLA), the first double bond (from the omega end) is trans and the second is cis. An isomer with the first cis bond and the second trans bond is much less common.
Ordinary linoleic acid has been known for a long time and is widespread in the animal and especially plant world. Conjugated linoleic acid occurs in much smaller quantities (since it is an intermediate product of linoleic acid processing by bacteria) and began to be studied relatively recently.
CLA as a supplement
To experience all the benefits of this acid, food alone is not enough. In addition, foods containing CLA also tend to be high in saturated fat (aka bad fat). The researchers calculated that if someone tried to get at least 3 g of CLA from food alone, they would inevitably have to consume almost half a kilo of fat along with nutrients, which is more than 4,500 kilocalories.
And then dietary supplements come to the rescue. The CLA sports supplement is a way to get the fatty acid in its pure form, while eliminating the intake of excess calories. The active ingredient in supplements is most often obtained from safflower seeds or sunflower oil. As a result of chemical exposure to these products, the linoleic acid contained in them is converted into conjugated acid.
By the way, there is a certain difference between CLA contained in food products and those included in dietary supplements. While the c9t11 isomer is usually present in food, food additives are a substance whose structural formula is t10c12. This means that there is every reason to believe that both versions of CLA have different effects on the body.
Signs of excess
If the daily norm of linoleic acid is exceeded for a long time, blood clotting may decrease, depression may develop, and weight may increase. With an excess of this substance, the risk of hypertensive crises and heart attacks also increases.
If such symptoms appear, you should consult a doctor, get tested and change your diet.
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Benefits for the body
Linoleic acid is needed to regulate lipid metabolism. This property was proven by an experiment in which one group of people followed a diet high in LA for 12 months, while the second did not change their eating habits. At the end of the experiment, scientists found a decrease in cholesterol levels by an average of 13.3% in the group that consumed foods high in linoleic acid.
This substance also has other beneficial properties, namely:
- increases the percentage of muscle mass;
- strengthens the immune system;
- slows down the natural aging process;
- affects carbohydrate metabolism, reduces the risk of developing type 2 diabetes;
- reduces the likelihood of allergic reactions;
- has a positive effect on the female reproductive system.
Attention! Linoleic acid is part of the hydrolipid mantle, which retains moisture in the skin.
Linoleic and lipoic acid: what is the difference
And one more note. When talking about the benefits of fatty acids, it is also important to distinguish between linoleic and lipoic acids. Although the names of both substances may seem similar to some, in fact they are different chemical components.
Lipoic acid is also known as vitamin N or thioctacid. It, like CLA, is found in red meat, but in addition, it is found in spinach, broccoli, potatoes, carrots, and yeast. Nutritionists strongly recommend not consuming it together with fatty acids (including linoleic acid); instead, it is better to combine it with another popular sports nutrition supplement - L-carnitine.
Linoleic acid, like gamma-linolenic acid (GLA) and arachidonic acid, is a member of the PUFA class (polyunsaturated fatty acids). A person needs this substance from birth, since the development and functioning of many organs depends on this acid. And if you analyze where this substance is found, then vegetable oils come to mind first. It is found in sunflower oil, corn oil, olive oil, safflower oil, flaxseed oil and many other products from this group. And it is this substance that serves as the source of conjugated linoleic acid.
How to take CLA correctly
CLA cannot be classified as a fast fat burner. The effect of taking it will be noticeable a couple of months after the start of the course. Moreover, the result will be more pronounced if you follow a diet and exercise. In modern sports nutrition, CLA is presented in capsules. This form is considered the most optimal for high-quality absorption.
Dosage, side effects and contraindications of CLA
How much to take CLA for weight loss - on average 3.2-4 g per day. According to a study by Swedish scientists, taking 4.2 g of CLA per day in a group of subjects led to a 3.8% decrease in fat compared to those who did not take this supplement. With sufficient consumption of CLA, it is possible to accelerate fat burning by 100 g per week.
You should not exceed the dosage. The principle “more is better” does not work here. In addition, large doses can cause fat to accumulate in the liver, which lowers the level of “good” cholesterol and can lead to the development of diabetes. Even with increasing doses, side effects may occur:
- diarrhea,
- flatulence,
- feeling of nausea,
- stomach ache.
Taking less than 3.2 g is also not worth it, since it will not cause any response in the body.
Contraindications for taking CLA:
- pregnancy,
- children under 18 years of age,
- lactation,
- individual intolerance to the components of the supplement.
In such cases, natural sources of CLA can be introduced into the diet.
What does it contain?
CLA is produced naturally in the digestive tract of ruminants and to a lesser extent in pigs and poultry. Under the influence of fermentation bacteria Butyrivibrio Fibrisolvens, linoleic acid is transformed into CLA. The most well-known isomers of CLA and the ones most commonly found in foods are 11-trans 9-cis. But the human body is not capable of producing CLA, so it uses dairy products and meat as a source of this beneficial substance. However, there is an exception to this rule: CLA is found in human milk. And this fact, according to scientists, is the best possible confirmation of how important this compound is for humans. After all, only substances important for human life are concentrated in human milk.
In addition, industrial production of CLA is also possible. But how is linoleic acid conjugated and why is it needed? This substance can be obtained through chemical treatment - as a result of partial hydrogenation of linoleic acid. More precisely, CLA is the result of an alkaline effect on vegetable oils, which contain large reserves of acid “raw materials”. The result is compounds with very high biological activity and a specific chemical composition.
Use in cosmetics
The antioxidant properties of CLA make it a useful component of cosmetics. Just like alpha lipoic acid, gamma linolenic acid and oleic acid, this fatty acid is used in facial and hair products. In particular, skin cream, which contains polyunsaturated fatty acids, has anti-aging properties, moisturizes, tones and tightens the skin, promotes its regeneration, and soothes inflammation. Conjugated linoleic acid is considered beneficial for any skin type, but it is most needed for dry skin, and is also indispensable for caring for the area around the eyes. In cosmetology and pharmaceuticals, this substance plays the role of one of the main anti-aging components and is used as a medicine against itching caused by various diseases. The use of masks containing fatty oils with CLA is useful for people with weakened hair that has lost its shine, as well as for the treatment of dandruff.
Conjugated linoleic acid is an important component in the diet of any person who cares about their health and appearance. Do you exercise intensively, but it is difficult to see the beautiful relief under a layer of fat that just doesn’t want to go away? Most likely, it's time to reconsider your diet. And of course... CLA to help you!
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Conjugated form of LA
The conjugated form of the acid was discovered in the 80s of the twentieth century. It differs from LA in the position of the double bond and the presence in the chemical formula of different types of stereoisomers - cis- and trans-isomers. Scientific research has proven that linoleic acid reduces tissue insulin resistance, normalizes cholesterol levels, and accelerates muscle growth. Since this compound has almost no side effects, it is often added to dietary supplements.
Conjugated linoleic acid (CLA) is included in diet pills, as it activates lipolysis and speeds up metabolism. This substance is also used by bodybuilders because of its anabolic effects.
You can learn more about the properties of CLA after watching this video:
Life-prolonging fat - conjugated linoleic acid (CLA 500)
