O CLA é um suplemento relativamente popular. Ele é usado devido ao seu alegado poder de queimar gorduras, importante para quem quer emagrecer e tonificar os músculos.

Este artigo irá te contar tudo o que você precisa saber sobre esse suplemento. Será que é bom mesmo? Vale a pena comprar esse suplemento? Continue lendo e saiba a resposta.

O que é CLA

CLA é a sigla em inglês para Ácido Linoleico Conjugado. Ele é o ácido graxo Ômega 6 mais comum. O CLA é encontrado em grandes quantidades em óleos vegetais e em derivados de carnes animais ruminantes como vacas, ovelhas e cabras.

O ácido linoleico conjugado é bastante usado como suplemento alimentar por atletas por supostamente aumentar a utilização da gordura pelo organismo. Desta forma, ele promove a perda de peso e o ganho de massa magra.

Para que serve

O CLA é usado como queimador de gordura e agente promotor da saúde devido aos efeitos relacionada com a queima de gordura, sinalização esteróide, inflamação e metabolismo de glicose e lipídio.

Estudos em animais mostraram que o ácido linoleico conjugado pode ser uma ótima ferramente para combater a obesidade. Porém, em humanos, os estudos não são tão conclusivos.

Benefícios

O CLA foi descoberto pela primeira em 1987 por um grupo de pesquisadores que concluiu que ele poderia ajudar a combater câncer em ratos (1). De lá para a cá, ele tem sido exaustivamente estudado, principalmente aos seus alegados efeitos antiobesidade.

Nesta seção, iremos listar os principais benefícios do uso do CLA, segundo as evidências científicas.

Pode eliminar excesso de gordura do organismo e ajudar no emagrecimento

Diversos estudos em animais, principalmente com roedores, mostraram que o CLA pode ajudar o corpo a eliminar gorduras do organismo. Porém, os resultados em humanos são inconsistentes (2, 3). Vários estudos com humanos mostram que tomar suplementos de ácido linoleico conjugado não vai ajudar muito no emagrecimento (4).

Pode reduzir o risco do aparecimento de diversas doenças

Pessoas que consomem boas quantidades de CLA naturalmente, através da alimentação, são menos propensas a desenvolver diversas doenças. Entre essas doenças, estão a diabetes, doenças cardiovasculares, osteoporose, resistência à insulina, inflamação e vários tipos de câncer, especialmente câncer de mama (5).

De modo geral, o CLA não vai trazer muitos benefícios para quem o usar. Pessoas obesas podem obter os maiores benefícios, mas para o resto da população, suplementar com esse ácido graxo pode ser inútil (6).

Como tomar CLA

De 3.200 a 6.400mg por dia é a dosagem considerada ideal de suplementação de ácido linoléico conjugado, tomada com as refeições.

Estudos que usaram dosagens mais altas falharam em encontrar benefícios adicionais. Ou seja, não há evidência de que doses mais altas do que as mencionadas logo acima sejam mais efetivas (6).

O valor máximo seguro que você pode tomar de CLA diariamente são 7,5 gramas (7500 mg) diárias. Com essa dose, você não vai sofrer com efeitos colaterais.

Efeitos colaterais

Embora possa trazer benefícios à saúde, principalmente se consumido naturalmente, através da alimentação, excesso de CLA pode causar problemas.

Tomar CLA em excesso pode levar ao acúmulo de gorduras no fígado. Isso por sua vez pode levar à síndrome metabólica e a diabetes. Entre outros efeitos colaterais, podemos citar diarreia, dor de estômago, náusea e flatulência.

Estudos em animais mostraram outros efeitos colaterais, mas eles usam doses muito altas, muito acima do que uma pessoa normalmente tomaria.

Se você toma Resveratrol, não use o CLA. Um anula os efeitos do outro.

Conclusão

O CLA é um ácido graxo que pode ajudar na queima de gorduras e dessa forma, ajudar no emagrecimento. Porém, apesar dos excelentes resultados com roedores, o resultados com seres humanos são inconsistentes. Alguns estudos mostram que o ácido linoleico conjugado pode ser um poderoso emagrecedor, porém, outros mostram que ele é inútil neste quesito. Tomar CLA com o objetivo de queimar gorduras é uma roleta russa: pode funcionar com uns, mas não com outros.

Consumir alimentos ricos em CLA como carne bovina, ovina e de cabras pode ser importante para diminuir as chances do aparecimento de diversas doenças. Já a suplementação não é tão benéfica quanto o consumo natural deste ácido graxo.

Com base nas informações listadas neste artigo, concluimos que tomar suplementos de CLA não vale a pena para a maioria das pessoas. Se você quer emagrecer, invista em suplementos de cafeína e em uma dieta mais saudável. Quem faz musculação, outros suplementos como pré-treinos ou a creatina trarão mais benefícios por real gasto.

REFERÊNCIAS

1. Anticarcinogens from fried ground beef: heat-altered derivatives of linoleic acid. https://www.ncbi.nlm.nih.gov/pubmed/3119246.

2. Antiobesity Mechanisms of Action of Conjugated Linoleic Acid. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826589/.

3. Effect of conjugated linoleic acid on body composition in mice. https://www.ncbi.nlm.nih.gov/pubmed/9270977.

4. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. https://www.ncbi.nlm.nih.gov/pubmed/17490954.

5. Conjugated linoleic acid as a potential protective factor in prevention of breast cancer. https://www.ncbi.nlm.nih.gov/pubmed/23475478.

6. Summary of Conjugated Linoleic Acid. https://examine.com/supplements/conjugated-linoleic-acid/.

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