CLA vs. ALA: Which Fatty Acid Is Better for Weight Loss and Heart Health?

      
It's likely that you've heard of CLA and ALA if you're learning about essential fatty acids. These two substances, which are promoted for everything from heart protection to fat burning, are frequently found in health supplements. How do they compare, though, and what are they exactly?

Disclaimer: This information is not meant to be used as medical advice, diagnosis, or treatment; rather, it is meant to be educational and informative only. 

Table of Content

• CLA: What is it?

• ALA: What is it?

• How They Aid in Metabolism and Weight Loss

• Advantages for the Heart and Reduced Inflammation

• What Should You Pick?

• Conclusion

CLA: What is it?

Meat and dairy products from grass-fed animals naturally contain conjugated linoleic acid (CLA), a fatty acid. Although it is an omega-6 fat, CLA may actually support metabolic health and help reduce body fat.

Typical sources consist of:

• Beef raised on grass

• Lamb

• Dairy products with full fat

• Safflower oil-based CLA supplements

CLA is frequently used in weight loss formulas and is frequently promoted for its ability to burn fat.

ALA: What is it?

Alpha-linolenic acid (ALA) is an omega-3 fatty acid derived from plants that is frequently present in:

• Oil from flaxseed

• Chia seeds

• Walnuts

• Canola and hemp oils

The well-known omega-3s found in fish oil, EPA and DHA, are derived from ALA. Nevertheless, the body only transforms a tiny percentage of ALA into these active forms.

How They Aid in Metabolism and Weight Loss

CLA:

• Could aid in lowering body fat, especially belly fat

• According to certain research, CLA increases lean body mass

• Reduces the size of fat cells and affects fat metabolism

ALA:

• Indirect assistance with weight control via anti-inflammatory properties

• Lowers cravings by assisting in blood sugar regulation

• Less direct impact on body fat than CLA

In summary, CLA has greater potential for fat loss, particularly when combined with diet and exercise. Through blood sugar regulation and hormonal balance, ALA makes a more subtle contribution.

Advantages for the Heart and Reduced Inflammation

CLA:

• May promote cholesterol balance and lower triglycerides

• Some worry that high dosages could increase insulin resistance

• Omega-3s are more anti-inflammatory than this

ALA:

• Potent anti-inflammatory qualities

• Lowers the chance of developing heart disease

• Promotes endothelial function and vascular flexibility

In conclusion, ALA is better for inflammation and heart health. In terms of body composition, CLA plays more specialized roles.

What Should You Pick?

Select CLA if you:

• Want to lose that stubborn body fat

• Want to maintain your lean muscle mass while losing weight

• Are not vegans or vegetarians (CLA is mostly animal-based)

Select ALA if you:

• Desire wide-ranging cardiovascular assistance

• Avoid fish oils or are plant-based

• Need omega-3s every day, but don't want to take fish oil

Some people benefit from both; just watch how your body reacts and don't take more than is advised.

Conclusion 

While both CLA and ALA are beneficial in a wellness regimen, their strengths are different. While ALA promotes heart health and inflammation reduction, CLA is the preferred supplement for fat loss and muscle preservation.

Next, consider your health objectives. One of these fatty acids may be a useful supplement to add to your stack, whether it is for fat burning or omega-3 fatty acid enhancement.

References and Resources