What is CLA and how does it work?
Conjugated linoleic acid, or CLA, is a type of polyunsaturated fat, specifically an omega-6 fatty acid (although it should not be equated with it) [1]. It occurs naturally in dairy and meat. It is worth noting that the supplements you will find on the market, however, have a much higher concentration. Interestingly, CLA in the form of supplements first appeared on the market almost 20 years ago as a miracle weight-loss drug, whose effectiveness was confirmed by studies conducted on mice. Still, questions arise: can the same result be obtained in humans?
First of all, it is worth considering why CLA may have a fat-reducing effect. Researchers do not fully agree on this issue, so there are several theories on the subject.
- The first is that CLA modulates fat metabolism, which helps the body use food for energy [2].
- There is also some evidence that CLA reduces triglyceride accumulation and adipocyte differentiation – so, in simpler terms, it protects the body from the accumulation of excessive body fat [3].
- A recent theory is that CLA supports weight loss because it accelerates the body’s metabolism by increasing energy expenditure and fat burning [4].
Does CLA really slim you down?
While animal tests show unequivocal weight loss through the use of CLA supplements, in humans it is much more difficult to indicate whether such treatment will work as expected. One older study (2003) found no effect on fat reduction in humans [5]. The latest studies by scientists also do not bring revelations. Yes, CLAs can positively affect human metabolism, and thus cause weight loss, but unfortunately – to a degree that is negligible and difficult to predict.
It is interesting to note, however, that in some patients, the supplements caused fat mass loss only in limited areas – for example, in the legs or waist [6]. Unfortunately, this is no guarantee that CLA preparations will allow you to slim down your chosen body part.
Is it therefore worth introducing them into the diet? It is important to remember that the basis for taking care of the figure is a well-balanced diet, tailored to the needs of the person. Second is physical activity – move regularly and as often as possible, eat properly, and you will definitely get results! Supplements can be a beneficial addition, but their effect is not guaranteed! It is worth trying them out and observing the effects over the next 2-3 months of use.
Are CLA supplements safe for health? Who should not take them?
It’s important to remember that the CLA found in food is different from that which you can take in the form of dietary supplements. If you’re looking for conjugated linoleic acid in food, pay particular attention to:
- butter,
- full-fat dairy products such as cream, milk, yoghurt or cheese,
- beef (grass-fed animals),
- lamb, veal, turkey and seafood.
What about supplements? Studies show that they do not endanger healthy individuals. However, it is better not to take them without consulting your doctor if you have:
- high cholesterol,
- liver problems – supplements can cause fat accumulation in the liver,
- insulin resistance or diabetes (supplements have shown adverse effects on insulin and glucose metabolism [7]).
Is it worth taking CLA supplements to lose weight?
Looking at the research, the certain effect of such supplements cannot be ruled out. However, you must keep in mind that everyone’s body reacts differently to such supplements. A lot also depends on your lifestyle, health, body weight and even genetic conditions. Therefore, treat CLA more as a curiosity to be tested, and make a proper menu and regular physical activity your basis (be sure to read about the ketogenic diet!). Also remember to hydrate. For health, drink especially green tea, which also supports weight reduction.
You can read more about the different types of tea and their properties HERE.
Does this mean that manufacturers are lying? No, they just don’t show the full picture of clinical trials, only fragments.
How to take CLA supplements?
Above all, buy them from reliable stores. Avoid companies that are not known and do not provide complete information about their products. Remember also that no supplement available on the market can guarantee fast and safe weight loss – they won’t work without a change in eating habits and sports.
Read also: “5 Supplements for Athletes That Don’t Deliver What They Promise. Don’t Waste Your Money on Them!”.
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References:
[1] [6] Benjamin S, Prakasan P, Sreedharan S, Wright AD, Spener F. Pros and cons of CLA consumption: an insight from clinical evidences. Nutr Metab (Lond). 2015 Feb 3;12:4. doi: 10.1186/1743-7075-12-4. PMID: 25972911; PMCID: PMC4429457.
[2] [3] Raff M, Tholstrup T, Toubro S, Bruun JM, Lund P, Straarup EM, Christensen R, Sandberg MB, Mandrup S. Conjugated linoleic acids reduce body fat in healthy postmenopausal women. J Nutr. 2009 Jul;139(7):1347-52. doi: 10.3945/jn.109.104471. Epub 2009 Jun 3. PMID: 19494028.
[4] Close RN, Schoeller DA, Watras AC, Nora EH. Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep. Am J Clin Nutr. 2007 Sep;86(3):797-804. doi: 10.1093/ajcn/86.3.797. PMID: 17823448.
[5] Efficacy and safety of dietary supplements containing CLA for the treatment of obesity: evidence from animal and human studies, https://www.sciencedirect.com/science/article/pii/S0022227520319404, dostęp online: 10/07.2023.
[7] Moloney F, Yeow TP, Mullen A, Nolan JJ, Roche HM. Conjugated linoleic acid supplementation, insulin sensitivity, and lipoprotein metabolism in patients with type 2 diabetes mellitus. Am J Clin Nutr. 2004 Oct;80(4):887-95. doi: 10.1093/ajcn/80.4.887. PMID: 15447895.