The Truth About CLAs: What You Need to Know

Danielle Raesz | NASM-CPT, CNC, RDN (In-Progress)

Are CLAs the next essential supplement? Exploring the necessity of adding conjugated linoleic acids to our daily regimen.

CLAs, or conjugated linoleic acids, are creating a buzz in the fitness world right now. With claims suggesting they aid in weight loss, support blood sugar control, and provide various health benefits, it’s easy to see why people are intrigued. But are these claims backed by science, or is it just another marketing gimmick? Let’s break it down.

What Are CLAs?

CLAs are a type of fat, specifically an omega-6 fatty acid. Omega-6s are considered essential fatty acids, meaning your body cannot produce them on its own — you have to get them through your diet. While they play a necessary role in your overall health, it’s important to understand how they fit into a balanced nutrition plan.

Do You Really Need to Supplement with CLAs?

Here’s the thing: Most people in America are already getting plenty of omega-6 fatty acids. They are abundant in foods like nuts, seeds, olive oil, sunflower oil, and other commonly used cooking oils. The real issue isn’t a deficiency in omega-6s; it’s the imbalance between omega-6s and omega-3s.

Omega-3 fatty acids, commonly found in fish oil, are crucial for reducing inflammation and supporting heart and brain health. However, most Western diets are lacking in omega-3s while containing an excess of omega-6s. Supplementing with CLAs only adds to this imbalance, which can contribute to inflammation and other health issues.

The Lack of Scientific Support

Despite the marketing claims, there’s little scientific evidence to support the benefits of CLAs for weight loss or blood sugar management. Recent scientific journals haven’t provided any substantial studies confirming these effects. In fact, some research points to adverse effects, including digestion issues and nausea, as a result of CLA supplementation.

Whole Foods Over Supplements

When it comes to nutrition, the best approach is always to prioritize whole foods. If you feel you’re not getting enough omega-6 fatty acids, instead of reaching for a supplement, try adding more natural sources like:

• Nuts and seeds

• Peanut butter (a couple of scoops can go a long way)

• Olive oil or other plant-based oils

These options not only provide essential fatty acids but also come packed with other nutrients your body needs. Supplements should only be a last resort and used under the guidance of a healthcare provider.

Final Thoughts

CLAs might sound like a quick fix, but when it comes to your health, it’s best to stick to the basics. Don’t fall for unfounded marketing claims. Instead, aim for a balanced diet with plenty of omega-3s, and enjoy those natural sources of omega-6s without overdoing it.

And remember, if you’re ever tempted by the latest supplement trend, sometimes all you really need is a spoonful of peanut butter — your body will thank you!

Stay healthy and well-informed!