CLA for weight loss is a miracle supplement. It’s the fastest, safest, most effective way you can today. CLA is a natural supplement that is created by fermenting linseed oil using a special type of bacteria. It contains a number of beneficial nutrients that are known to have an impact on weight loss. In this review I will be discussing these ingredients and looking at the research behind CLA. The effectiveness of any supplement should not just be based on anecdotes but on clinical studies and ‘hard’ data.
It’s common advice for those wanting to lose weight to eat less and move more.
But when given on its own, this advise is frequently unhelpful, and people struggle to succeed.
For this reason, many people use vitamins to aid in their weight loss.
Conjugated linoleic acid (CLA), a naturally occurring fatty acid included in meat and dairy products, is one of them.
Animal studies demonstrate its efficacy for fat removal, but the evidence for people is less encouraging.
What CLA is and if it can aid in weight loss are covered in this article.
Grazing animals naturally produce CLA.
A special enzyme in the digestive system of cows and other pastured ruminants, including goats and deer, transforms the omega-6 fatty acids in green plants into CLA.
Then it is kept in the milk and muscle tissue of the animals.
It comes in a variety of forms, but the two most significant ones are c9, t11 (cis-9, trans-11) and t10, c12 (trans-10, cis-12)
The most common form of CLA found in food is C9, t11, but the form most frequently seen in CLA supplements and linked to weight loss is C10, c12. Foods also contain T10, C12, however in much smaller proportions.
This fatty acid is technically a trans fat, as the term “trans” suggests. But the trans fats that naturally occur in meat and dairy products are very different from the man-made, artificial trans fats that are present in fast food and baked goods.
While naturally occurring trans fats may be beneficial to you, trans fats generated industrially are strongly connected to heart disease.
You don’t need to get CLA from your food in order to maintain good health because it is not an essential fatty acid. Nevertheless, a lot of people take CLA supplements due to its supposed ability to burn fat.
SUMMARY CLA is a fatty acid that occurs naturally. Despite not being an essential vitamin, it is frequently consumed as a dietary supplement for its alleged ability to burn fat.
Numerous high-quality studies have examined how CLA affects fat loss in both animals and people.
Animals, on the other hand, are much better at using this substance to burn fat than people are.
It Reduces Body Fat in Animals
According to studies, CLA decreases body fat in animals by boosting levels of particular proteins and enzymes involved in the breakdown of fat.
In one study, mice supplemented with CLA for six weeks saw a 70% reduction in body fat compared to the control group.
Additionally, CLA has stopped animal and test-tube experiments’ fat gain.
According to a pig research, it reduced fat accumulation in a dose-dependent manner. This indicates that higher doses resulted in slower increases in body fat.
Researchers investigated its ability to burn fat in people after these remarkable findings in animal studies.
Human Studies Show Little Weight Loss Benefits
Human studies reveal that the benefits of CLA for weight loss are minimal.
The benefits of CLA supplementation on weight loss were examined in a review of 18 excellent research conducted on humans.
Compared to those who took a placebo, those who took supplements containing 3.2 grams per day lost an average of 0.11 pounds (0.05 kg) every week.
Despite the fact that these results were thought to be noteworthy, this equates to less than half a pound every month.
The effects of CLA on human weight loss have also been the subject of several other research.
One review of these studies looked at its long-term efficacy for fat loss in overweight and obese people.
In comparison to a placebo, it was shown that ingesting 2.4-6 grams per day for 6–12 months reduced body fat by 2.93 lbs (1.33 kg).
In line with earlier research, this loss is minimal when compared to a placebo.
Additional research has revealed that, even when paired with exercise, CLA has conflicting but no practical benefits on fat loss.
According to recent studies, CLA may have negative effects in addition to having little short- and long-term effects on weight loss.
SUMMARY CLA has been demonstrated in animal studies to burn fat and reduce the production of new fat, resulting in considerable weight loss. It has a minimal impact on weight loss in people, though, and offers no practical advantages.
There has been discussion about CLA supplements’ safety for quite some time.
The preponderance of evidence suggests they do have negative impacts, despite certain studies finding no such effects.
C-reactive protein, a marker of cellular inflammation, increased in response to CLA supplementation in two meta-analyses.
On the one hand, inflammation helps the body fight off potentially dangerous germs and starts the healing process following cuts or scrapes. On the other side, persistent inflammation is connected to a number of illnesses, including as cancer, heart disease, and obesity.
Additionally, a different meta-analysis discovered that taking CLA supplements was linked to a large rise in liver enzymes, indicating inflammation or potential liver damage.
It’s significant that natural dietary CLA is not linked to these outcomes.
This is probably due to the fact that the CLA present in supplements differs from the CLA present naturally in meals.
While 75–90% of the CLA in meat and dairy products is in the c9, t11 form, at least 50% of the CLA in supplements is in the t10, c12 form.
Because of this, the health effects of CLA from supplements are different from those of CLA from food.
Increasing your diet’s intake of CLA-rich foods might be a safer course of action.
Even though you might not lose as much weight, this way you can get more CLA from natural sources, which may have other health benefits.
SUMMARY The type of CLA available in supplements differs greatly from the kind that naturally occurs in food. This may be the reason why CLA from food has not been linked to any significant side effects, although CLA from supplements has.
How Much CLA To Take For Weight Loss
Certain foods that contain CLA can help you lose weight. However, it’s important to understand how much CLA to take for weight loss if you use supplements. Of course, it will take time to see results from adding a supplement to your diet. For weight loss, 3 grams or no less than 3,000 mg of CLA is sufficient. Every gram of fat in cow’s milk contains between 0.7 and 10.1 mg of CLA, if you decide to eat meals containing it.
CLA And How It Facilitates Weight Loss
Milk, beef, veal, lamb, pork, safflower oil, and sunflower oil all contain CLA. The amount of CLA ingested may increase when cooking CLA-containing meals. Be aware that animals on a diet high in grass have a higher concentration of CLA in their milk or meat. CLA can be found in cows, sheep, and goats, with cows being the main source of fatty acids.
A fatty acid called conjugated linoleic acid, or CLA, occurs naturally in dairy products and meat. Researchers are looking at CLA’s potential to help with weight loss, maintain lean muscle mass, regulate blood sugar, and benefit those with type 2 diabetes. Research on the advantages of ingesting CLA and the resulting weight loss in obese people has been extensive.
Contrary to several investigations on animals, there have only been 19 placebo-controlled studies on CLA supplementation in people that have shown a decrease in fatty tissue. However, in experiments, animals received significantly larger doses of CLA than people.
CLA functions optimally for someone who exercises regularly. CLA has been shown in animal studies to reduce appetite, but it has not been demonstrated to reduce hunger in people. For optimum absorption, use CLA supplements prior to or concurrently with meals.
Consuming CLA won’t excite the body and make you jittery or anxious. Since CLA is a fatty acid that contributes to the body’s cellular metabolism, it is a well-known supplement for diabetes weight loss. CLA also makes your muscles bigger, helps you lose belly fat, and makes fat cells smaller.
There is noticeable weight loss during the first six months of taking CLA. After the six-month mark, weight loss is unremarkable for up to two years. The average amount of weight loss from taking CLA is 0.2 pounds per week.
CLA Dosage For Weight Loss
The body receives 15 to 174 mg of CLA per day from the typical diet of CLA-containing foods. Over a long period of time, consuming substantial amounts of CLA has no negative effects on human health or organ function. For 2 to 12 weeks, most people who take CLA supplements for weight loss and other advantages take 1.6 to 6.8 mg daily.
If you’re wondering how much CLA to take to lose weight, the average healthy adult consumes 3 to 6 mg of CLA every day. Adults who weigh more than 155 pounds should take at least 3.5 mg of CLA. Although 3 to 4 mg of CLA daily should be sufficient to observe visible weight loss, experts advise taking 3.4 mg of CLA everyday.
In a study with older people, those who consistently took CLA for six months had more strength and muscle mass. Obese individuals who took at least 3.4 mg for 12 weeks saw significant reductions in body fat.
Benefits Of CLA
By eating particular foods or taking a daily supplement, you can benefit from taking CLA. Whether you take CLA to promote weight loss alone, in combination with regular exercise, or both, it is not the only thing this fatty acid can do. In addition to helping you reach your weight loss goals, CLA may also give you other benefits.
- Targets stubborn belly fat
- Maintains lean muscle
- Improves heart health
- Improves the immune system
- Improves bone health
- Supports hair growth and scalp health
Reduce Belly Fat
Because CLA raises basal metabolic rates, which improve the body’s ability to transform food into energy, it works hard to reduce belly fat. Additionally, CLA prefers to build up in the body’s muscular tissues, where it causes fat cells to shrink and die. The International Journal of Obesity published a study that found a link between CLA and a drop in abdominal fat in overweight men.
Maintain Lean Muscle
CLA is preferred by athletes and bodybuilders over creatine. CLA supplementation increased total body mass from 36% to 57% while decreasing fat mass from 27% to 60% in animal studies. Numerous supplements may hinder muscle growth and cause overall body atrophy. But CLA may help by stopping fat cells from forming and storing fat and by giving you more energy to work out. The metabolism of muscles may benefit from taking CLA as well.
Support A Healthy Heart
Eating foods that contain a lot of CLA may be beneficial for heart health. A study from the Harvard School of Public Health linked dietary linoleic acid to a lower risk of coronary heart disease. Michael Pariza, the director of research at the University of Wisconsin-Food Madison, discovered that CLA has anti-carcinogenic properties and reduces heart disease in rabbits. Pariza will do more clinical trials in the future to find out what benefits CLA has for people. CLA, however, might affect blood coagulation.
Boost Immune System
The immune system may benefit from taking a CLA supplement. This fatty acid controls the immune system and the body’s response to inflammation. CLA has anti-inflammatory properties. Additionally, CLA improves health since it benefits the liver and promotes detoxification.
Support Bone Health
Your bones and joints may benefit from using CLA supplements. Since CLA contains anti-inflammatory qualities, it might help lessen rheumatoid arthritis symptoms. Adults over the age of 60 have responded favorably to CLA use as well. Living with conditions like osteoporosis can be challenging, but combining CLA with calcium can help increase bone mass and decrease bone resorption.
Grow Hair Fast
Use CLA to promote thicker, longer, and healthier hair. For example, safflower oil has linoleic acid in it, which helps to improve blood flow and encourage hair growth on the scalp. Stronger hair follicles and lustrous, healthy hair are results of regular CLA consumption.
People who are extremely overweight or obese while taking CLA should exercise caution. There are indications that CLA may cause insulin resistance in persons who are overweight and more likely to acquire type 2 diabetes. Before taking a supplement, always check for any negative side effects and speak to your doctor, especially if you’re already taking prescription medicine.
People with diabetes or other health issues that affect their liver or metabolism may wish to use caution when taking CLA. This dietary supplement may impair the body’s ability to absorb sugar and result in headaches, diarrhea, an upset stomach, exhaustion, or nausea. Additionally, CLA might lower both good and bad cholesterol.
CLA Supplement Costs
Conjugated linoleic acid supplements come in a variety of pricing ranges, much like the majority of diet pills and nutritional supplements. Online, you may find 90-pill bottles for as cheap as $15. However, you may also find comparable-sized bottles of well-known brands for $50 or more.
Make sure to factor dosage into the expense of taking CLA as a whole.
One gram or less of CLA, for instance, is present in several tablets.
You must prepare to take 3 tablets every day because the recommended amount is 3.4 grams per day.
So a container of 90 pills will last for a month.
Your annual cost might reach $600 if you get the more expensive supplement.
CLA Supplement Side Effects and Risks
According to several medical sources, there are risks associated with taking these diet pills. Some studies have shown that taking a supplement with conjugated linoleic acid may make insulin resistance worse. 6 This could be a concern for people with diabetes or pre-diabetes. They also report that some people taking CLA supplements experienced a decrease in HDL cholesterol. HDL is what we refer to as “good” cholesterol, so a decrease in HDL is not a good thing.
A Word From Verywell
You can choose to take a supplement containing conjugated linoleic acid or not. But before you buy, be sure you are aware of the truth. Conjugated linoleic acid may assist you in losing weight, but there is also a potential that it won’t have any effect at all. Make sure the medication is safe for you by speaking with your doctor first, then base your choice on the available evidence.