Few weight-loss ingredients have been more clinically studied than conjugated linoleic acid – or CLA, as it is also known. But does it help you lose weight?
CLA conjugated linoleic acid is commonly found in meat and dairy products of ruminants.
Does conjugated linoleic acid (CLA) help with weight loss?
Conjugated linoleic acid (CLA) is an omega-6 fatty acid. It is found naturally in meat and dairy products.
In recent years, conjugated linoleic acid has gained a reputation for weight loss.
Bodybuilders and other athletes often find it particularly appealing because it seems to promote fat loss while protecting existing muscle mass.
Manufacturers who include conjugated linoleic acid in their supplement formulas often make many more claims about the ingredient’s capabilities.
Other common requirements are:
- promotes energy
- Promotes the metabolism
- Lowers cholesterol levels
- Lower blood pressure
- Reduces inflammation
- For healthy skin
While there are arguments for and against these claims, this article focuses on the value of conjugated linoleic acid as a weight loss aid.
CLA Natural resources V Processed forms
Sheep and cattle get the fatty acid from the linoleic acid found in the grass and grains they eat. Grass-fed cattle are a particularly interesting resource.
Animals have enzymes that convert plant omega-6 fatty acids into conjugated linoleic acid.
However, conjugated linoleic acid in dietary supplements is usually made from the linoleic acid in safflower oil or, more rarely, sunflower oil.
Linoleic acid is treated with chemicals, enzymes or probiotic bacteria. This converts it into conjugated linoleic acid, but in a slightly different form to that found in food.
There are many forms of conjugated linoleic acid. C9, t11 is the most abundant food. Additives provide t10, c12. This form is also present in food, but in smaller quantities.
Certain fatty acids are essential for health. Others don’t. Conjugated linoleic acid is a form that is not. So if you don’t have it in your regular diet, don’t worry.
Yet many people use conjugated linoleic acid to burn fat, lose weight, and/or achieve a number of other benefits.
Is conjugated linoleic acid effective for weight loss?
The potential of conjugated linoleic acid has been explored in numerous studies, many of which have focused on its value as an aid to weight loss.
Unfortunately, previous studies have shown that supplements providing this particular fatty acid are more beneficial to animals than humans.
He really helps people lose weight. Research certainly supports the use of conjugated linoleic acid in this way. However, the difference is likely to be minimal.
Animal evidence for CLA
When animals consume conjugated linoleic acid, it increases the enzymes and proteins their bodies use to break down fat.
The results of a 6-week study in mice showed that conjugated linoleic acid caused the rodents to lose 70% more fat than mice given a placebo.
This is due to the compound’s ability to reduce energy intake, increase metabolic rate, and influence other biological mechanisms.
The results of another study, this time in pigs, suggest that conjugated linoleic acid may also inhibit fat growth.
It is the results of these animal studies that led researchers to study the value of conjugated linoleic acid as a weight loss aid in humans.
Human factors based study CLA
It would be great if the link worked in both humans and mice. Unfortunately, the data collected so far show that this is not the case.
Although a clinical review of 18 human studies confirms that conjugated linoleic acid can promote weight loss, it doesn’t appear to be one of Mother Nature’s great fat burners. For people, anyway.
Participants in one study who ingested 3.2 grams per day lost an average of only 0.11 pounds more per week than the placebo group.
Do the math, and it’s not even a pound a month.
Another clinical study assessed the long-term value of conjugated linoleic acid as an aid to weight loss in overweight and obese individuals.
Again, the results were not overwhelming. They show that doses of 2.6 to 6 grams per day helped study participants lose only 2.93 pounds more than the placebo groups over a period of 6 to 12 months. This did not improve the placebo much.
Big gun or no gun, it would be foolish to devalue conjugated linoleic acid too quickly. Let’s not forget that several studies show that conjugated linoleic acid promotes an increase in muscle mass.
A low-calorie diet usually leads to some loss of muscle mass. This is obviously very undesirable if you are someone who has worked hard to build muscle and wants to keep it.
There’s a bigger picture here too. As muscle mass increases, so does muscle metabolism. This forces the body to burn extra calories each day.
This can promote long-term weight loss and make it easier to regain the weight you’ve lost.
It is also important not to overlook the fact that many supplements combine conjugated linoleic acid with additional ingredients.
Often the ones with the best fat burning capabilities. Such combinations can increase fat burning while protecting against muscle loss.
Conjugated linoleic acid helps weight loss – Total
Research shows that conjugated linoleic acid can help people improve the results they normally achieve with diet and exercise.
The same research that shows this ingredient is nothing more than weight loss. It supports modest improvements to existing results, but there’s nothing wrong with that.
However, conjugated linoleic acid can work well in combination with other ingredients. The ability to contribute to the improvement of muscle mass is also an important consideration.
People who are already losing a decent amount of weight through diet and exercise may find this supplement particularly helpful.
The ability to maintain and/or improve existing muscle mass can promote a faster metabolism and provide lasting benefits that can help people get fit, stay fit and avoid dietary yo-yo.
conjugated linoleic acid weight loss, cla weight loss reviews, cla side effects hair loss, cla before and after, conjugated linoleic acid side effects, how long does it take for cla to work, conjugated linoleic acid benefits, cla weight loss results