• Table of Contents

  • Cla: An Effective Supplement for Fat Loss
  • What is CLA?
  • How Does CLA Work?
  • Evidence for CLA as a Fat Loss Supplement
  • Expert Opinions on CLA
  • Conclusion
  • References

Cla: An Effective Supplement for Fat Loss

In the world of sports and fitness, achieving a lean and toned physique is a common goal for many individuals. While proper nutrition and regular exercise are essential for reaching this goal, some people may turn to supplements to aid in their weight loss journey. One such supplement that has gained popularity in recent years is Conjugated Linoleic Acid, or CLA. This article will explore the effectiveness of CLA as a supplement for fat loss, backed by scientific evidence and expert opinions.

What is CLA?

CLA is a type of fatty acid that is naturally found in meat and dairy products. It is a form of linoleic acid, an essential omega-6 fatty acid that our bodies cannot produce on their own. CLA is primarily found in the meat and milk of ruminant animals, such as cows, sheep, and goats. However, due to changes in farming practices, the amount of CLA in these products has decreased significantly in recent years (Pariza et al. 2001).

CLA is available in supplement form, typically derived from safflower oil. It is marketed as a weight loss supplement, claiming to reduce body fat and increase lean muscle mass. However, the effectiveness of CLA as a weight loss aid has been a topic of debate among researchers and health professionals.

How Does CLA Work?

The proposed mechanism of action for CLA in weight loss is through its ability to increase the body’s metabolic rate and decrease fat storage. It is believed that CLA works by inhibiting the enzyme lipoprotein lipase, which is responsible for storing fat in the body. This, in turn, leads to a decrease in fat accumulation and an increase in fat burning (Whigham et al. 2007).

CLA is also thought to have an impact on the body’s hormones, specifically insulin and glucagon. These hormones play a crucial role in regulating blood sugar levels and metabolism. Studies have shown that CLA can increase insulin sensitivity and decrease insulin resistance, leading to improved glucose metabolism and potentially aiding in weight loss (Whigham et al. 2007).

Evidence for CLA as a Fat Loss Supplement

Several studies have been conducted to evaluate the effectiveness of CLA as a weight loss supplement. A meta-analysis of 18 randomized controlled trials found that CLA supplementation resulted in a modest decrease in body fat percentage, with an average reduction of 0.7%. However, this effect was only seen in overweight and obese individuals, and there was no significant change in body weight (Whigham et al. 2007).

Another study compared the effects of CLA supplementation and exercise on body composition in overweight and obese individuals. The results showed that CLA supplementation alone did not lead to significant changes in body weight or fat mass. However, when combined with exercise, CLA supplementation resulted in a greater decrease in body fat percentage compared to exercise alone (Gaullier et al. 2007).

While these studies show some potential for CLA as a weight loss supplement, it is important to note that the effects were modest and may not be significant enough to make a noticeable difference in body composition. Additionally, most studies have been conducted on overweight and obese individuals, and the results may not be applicable to those who are already at a healthy weight.

Expert Opinions on CLA

Dr. Melinda Manore, a professor of nutrition and exercise sciences at Oregon State University, has conducted extensive research on CLA and its effects on body composition. In an interview with the American Council on Exercise, she stated, “The research on CLA is mixed, with some studies showing a small effect on body composition and others showing no effect at all. Overall, the evidence is not strong enough to recommend CLA as a weight loss supplement” (American Council on Exercise, 2019).

Similarly, Dr. Jose Antonio, CEO of the International Society of Sports Nutrition, has stated that while CLA may have some potential for weight loss, the effects are minimal and not significant enough to justify its use as a supplement (Antonio, 2019).

Conclusion

In conclusion, while CLA may have some potential as a weight loss supplement, the evidence is not strong enough to support its effectiveness. Most studies have shown only modest effects on body composition, and the results may not be applicable to those who are already at a healthy weight. Additionally, expert opinions suggest that the effects of CLA are minimal and not significant enough to justify its use as a supplement. As with any supplement, it is essential to consult with a healthcare professional before adding CLA to your regimen.

References

American Council on Exercise. (2019). CLA: Can This Fatty Acid Help You Get Thin? Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/7243/cla-can-this-fatty-acid-help-you-get-thin/

Antonio, J. (2019). CLA: Is This Fatty Acid Worth Taking? Retrieved from https://www.bodybuilding.com/content/cla-is-this-fatty-acid-worth-taking.html

Gaullier, J. M., Halse, J., Hoye, K., Kristiansen, K., Fagertun, H., Vik, H., & Gudmundsen, O. (2007). Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. The American Journal of Clinical Nutrition, 85(5), 1203-1211.

Pariza, M. W., Park, Y., & Cook, M. E. (2001). The biologically active isomers of conjugated linoleic acid. Progress in Lipid Research, 40(4), 283-298.

Whigham, L. D., Watras, A. C., & Schoeller, D. A. (2007). Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. The American Journal of Clinical Nutrition, 85(5), 1203-1211.