Who would not like to have a perfect body with a healthy body weight? We all do.
There is no denying that everyone wants to have a lean and fit body that looks hot in any attire. However, losing weight is not a quick-fix technique. It demands time and hard work. Being overweight may lead to some major health issues, such as metabolic syndrome, sleep disorders, heart problems, high blood pressure, etc. (1)
The majority of people prefer taking pills or supplements when shedding weight for faster results. But before you decide to walk the supplements road, it is important to know them inside out. Because not all supplements are effective and good for your health. If you’re also one of those who take supplements or plan to take them to get rid of the extra pounds, then this article is going to blow your socks off.
Read this article, and we’ll enlighten you about a widely recommended supplement – CLA.
What is CLA?
CLA (or Conjugated Linoleic Acid) is a family of fatty acids that are different biochemical arrangements of linoleic acids. Linoleic acid is the most common omega-6 fatty acid. The prefix ‘conjugated’ refers to the arrangement of the double bonds in the fatty acid molecule. (2, 3)
CLA is a trans fat, but one that is naturally occurring and is found in many healthy foods. (4) There are 28 different forms of CLA, including 9cis, 12cis, 11trans, and 10trans (5).
What Are The Sources Of CLA?
The main food sources of CLA are dairy products including milk, butter, plain yogurt, sour cream, mozzarella cheese and other cheeses (6, 7, 8). It can also be found in the meat of ruminants such as beef, lamb, and veal (8).
However, the CLA content of these foods varies with season and of course, the diet of the animal.
Can CLA Boost Fat Burning And Weight Loss?
Several animal studies have proven that CLA may reduce body fat in many ways (9).
A study that was conducted on mice found that supplementing a diet with CLA can reduce body fat by several mechanisms, such as increased metabolic rate, reduced energy intake, and a shift in the nocturnal fuel mix (10). Moreover, it is also helpful in reducing the risk of fat gain in animals (11, 12, 13, 14)
Besides these, some human studies also indicate that CLA can cause significant fat loss in humans and also promote body composition by reducing body fat and improving muscle mass (15, 16, 17, 18).
Another study determined that CLA consumption may cause more weight loss (19).
Other Health Benefits of CLA:
While Conjugated Linoleic Acid is mainly used for weight loss, it is also believed to have other health benefits. People who get enough CLA from foods are at a lower risk of some major health problems (20, 21, 22). Additionally, consuming the milk of grass-fed cows rather than grain-fed cows is good for the heart (23).
In a nutshell, several studies suggest that CLA has some positive effects on body weight. It may help reduce body fat and also reduce the risk of several health problems. However, it is important to consult with your doctor before you begin taking it to make sure the supplement is safe for you. It is also important to take the correct dosage of CLA supplement for no side effects and better results.
Additionally, you can join the SuperFood WeightLoss Accelerator program to get help with your weight loss plan. Here you will also get information about the important nutrients and how these nutrients help lose weight and stay fit. Click below to know more!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
- “Overweight and Obesity”. NIH. https://www.nhlbi.nih.gov/health-topics/overweight-and-obesity
- Roche, Helen M., Enda Noone, and Anne Nugent Michael J. Gibney. “Conjugated linoleic acid: a novel therapeutic nutrient?.” Nutrition Research Reviews. 14:1 (2001): 173-188. https://www.cambridge.org/core/journals/nutrition-research-reviews/article/conjugated-linoleic-acid-a-novel-therapeutic-nutrient/C820A0DC1A77D985ACB9D7FB3EB55050
- “Conjugated Linoleic Acid”. ScienceDirect. https://www.sciencedirect.com/topics/chemistry/conjugated-linoleic-acid
- Fritsche, Jan, and Hans Steinhart. “Analysis, occurrence, and physiological properties of trans fatty acids (TFA) with particular emphasis on conjugated linoleic acid isomers (CLA)–a review.” Lipid/Fett. 100:6 (1998): 190-210. https://onlinelibrary.wiley.com/doi/abs/10.1002/%28SICI%291521-4133%28199806%29100%3A6%3C190%3A%3AAID-LIPI190%3E3.0.CO%3B2-5
- Banni, Sebastiano. “Conjugated linoleic acid metabolism.” Current opinion in lipidology. 13:3 (2002): 261-266. https://www.ncbi.nlm.nih.gov/pubmed/12045395
- Meraz-Torres, L. S., and H. Hernandez-Sanchez. “Conjugated linoleic acid in dairy products: a review.” Am. J. Food Technol. 7 (2012): 176-179. https://scialert.net/fulltextmobile/?doi=ajft.2012.176.179
- Peşmen, Günnur. “The Conjugated Linoleic Acid (CLA) Contents of Various Milk and Dairy Products and Affecting Factors”. International Journal of Innovative Research in Science, Engineering and Technology. 5:12 (2016): 158-163. http://www.ijirset.com/upload/2016/icetas/20_G_Pesmen.pdf
- Chin, S. F., et al. “Dietary sources of conjugated dienoic isomers of linoleic acid, a newly recognized class of anticarcinogens.” Journal of food composition and analysis. 5:3 (1992): 185-197. https://www.sciencedirect.com/science/article/pii/088915759290037K
- Kennedy, Arion, et al. “Antiobesity mechanisms of action of conjugated linoleic acid.” The Journal of nutritional biochemistry. 21:3 (2010): 171-179. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826589/
- West, David B., et al. “Effects of conjugated linoleic acid on body fat and energy metabolism in the mouse.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 275:3 (1998): R667-R672. https://www.ncbi.nlm.nih.gov/pubmed/9728060
- Martins, Susana V., et al. “Adipocyte membrane glycerol permeability is involved in the anti-adipogenic effect of conjugated linoleic acid.” Biochemical and biophysical research communications. 458:2 (2015): 356-361. https://www.ncbi.nlm.nih.gov/pubmed/25646690
- Yeganeh, Azadeh, et al. “Trans10, cis12 conjugated linoleic acid inhibits 3T3-L1 adipocyte adipogenesis by elevating β-catenin levels.” Biochimica et Biophysica Acta (BBA)-Molecular and Cell Biology of Lipids. 1861:4 (2016): 363-370. https://www.ncbi.nlm.nih.gov/pubmed/26780430
- Corl, Benjamin A., et al. “Conjugated linoleic acid reduces body fat accretion and lipogenic gene expression in neonatal pigs fed low-or high-fat formulas.” The Journal of nutrition. 138:3 (2008): 449-454. https://www.ncbi.nlm.nih.gov/pubmed/18287348/
- Zabala, Amaia, et al. “trans-10, cis-12 Conjugated linoleic acid inhibits lipoprotein lipase but increases the activity of lipogenic enzymes in adipose tissue from hamsters fed an atherogenic diet.” British Journal of Nutrition. 95:6 (2006): 1112-1119. https://www.ncbi.nlm.nih.gov/pubmed/16768833
- Blankson, Henrietta, et al. “Conjugated linoleic acid reduces body fat mass in overweight and obese humans.” The Journal of nutrition. 130:12 (2000): 2943-2948. https://www.ncbi.nlm.nih.gov/pubmed/11110851
- Chen, Shu-Chiun, et al. “Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population.” Nutrition. 28:5 (2012): 559-565. https://www.ncbi.nlm.nih.gov/pubmed/22261578
- Watras, A. C., et al. “The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain.” International journal of obesity. 31:3 (2007): 481. https://www.ncbi.nlm.nih.gov/pubmed/16924272
- Steck, Susan E., et al. “Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans.” The Journal of nutrition. 137:5 (2007): 1188-1193. https://www.ncbi.nlm.nih.gov/pubmed/17449580
- Onakpoya, Igho J., et al. “The efficacy of long-term conjugated linoleic acid (CLA) supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials.” European journal of nutrition. 51:2 (2012): 127-134. https://www.ncbi.nlm.nih.gov/pubmed/21990002
- Heinze, Verónica M., and Adriana B. Actis. “Dietary conjugated linoleic acid and long-chain n-3 fatty acids in mammary and prostate cancer protection: a review.” International journal of food sciences and nutrition. 63:1 (2012): 66-78. https://www.ncbi.nlm.nih.gov/pubmed/21762028
- Castro-Webb, Nelsy, Edward A. Ruiz-Narvaez, and Hannia Campos. “Cross-sectional study of conjugated linoleic acid in adipose tissue and risk of diabetes.” The American journal of clinical nutrition. 96:1 (2012): 175-181. https://www.ncbi.nlm.nih.gov/pubmed/22648724
- Białek, A., and Andrzej Tokarz. “Conjugated linoleic acid as a potential protective factor in prevention of breast cancer.” Postepy higieny i medycyny doswiadczalnej (Online). 67 (2013): 6-14. https://www.ncbi.nlm.nih.gov/pubmed/23475478
- Smit, Liesbeth A., Ana Baylin, and Hannia Campos. “Conjugated linoleic acid in adipose tissue and risk of myocardial infarction.” The American journal of clinical nutrition. 92:1 (2010): 34-40. https://www.ncbi.nlm.nih.gov/pubmed/20463040