CLA Supplements (Conjugated
Linoleic Acid)
What is Conjugated Linoleic Acid
CLA is a compound that occurs naturally in
the diet (eg. in beef, turkey and dairy foods). Recent weight loss trials
show that conjugated linoleic acid may lead to increases in lean body
mass and a decrease in body fat without health or side effects. CLA appears
to regulate enzymes in fat cells, reducing the rate at which the body
deposits fat and helping to break down stored fat.
How Much CLA is Necessary for Weight Loss
Benefits
According to researchers, 3.4g of conjugated
linoleic acid supplements is sufficient to obtain the beneficial effects
of fat loss and lean tissue (muscle) maintenance.
CLA Supplements - Fat and Weight Loss Tests
Clinical trials concerning CLA's effects
on fat metabolism and lean muscle gain in laboratory animals have discovered
very promising results. Positive results have also been discovered on
overweight humans who took CLA supplements. In one weight loss study,
sixty obese subjects were randomly assigned a 9-gram placebo of olive
oil or various doses of conjugated linoleic acid supplements. The CLA
group lost about 2.2 pounds, mainly from body fat. The 3.4g dose appeared
to be the safest and most effective.
In one major trial, researchers from Norway
studied a group of healthy but overweight men and women, who were given
various daily doses of conjugated linoleic acid supplements. All groups
showed significant reduction in body fat and increase in lean muscle,
but this effect was most significant for the two latter groups.
In another weight loss trial, Swedish researchers studied 25 obese men
aged 39-64 for four weeks and found that those taking 4.2g of CLA per
day showed an average loss in waist circumference of 1.4cm.
CLA Not Always Good for Weight Loss
But, some weight loss studies have failed
to demonstrate significant benefits of conjugated linoleic acid supplements,
especially with regard to the reduction of body fat. For example, a recent
study of experienced resistance trainers taking 6g per day of conjugated
linoleic acid supplements failed to find any significant beneficial changes
in total body weight, or muscle/fat ratio. In another a three-month double-blind
placebo-controlled weight loss study, CLA supplements failed to produce
any improvement in body weight maintenance after a period of weight loss.
CLA and Weight Loss - Summary
Some of these studies show that CLA might
be a promising tool for weight loss because of its ability to reduce body
fat and at the same time maintain lean muscle mass.But questions still
remain about the connection between CLA and weight and fat loss, and exactly
how much weight we can lose (and maintain) by taking CLA supplements.
CLA Sample Price
Conjugated Linoleic Acid supplements (100 pills) - $30
Sources include:
1. Lipids 1997 Aug;32(8):853-8.
2. Int. J. Obes. Relat. Metab. Disord. 2001 Aug;25(8):1129-35.
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