Conjugated linoleic acid, also called CLA, is a type of omega-6 fatty acid. Most conjugated linoleic acid occurs in animal products as animals develop the substance during metabolism of linoleic acid from dietary plant food; however some supplements provide conjugated linoleic acid derived from vegetable oil. Conjugated linoleic acid supplements are purported to be beneficial for weight loss and improvements in body composition. Some studies with humans have supported these theories while others have not, according to the Memorial Sloan-Kettering Cancer Center. Consult a qualified health care provider before taking conjugated linoleic acid for weight loss.
Short-Term Body Fat Reduction
Conjugated linoleic acid supplementation decreases body fat mass in overweight people on a short-term basis, according to a study published in the December 2000 issue of the "Journal of Nutrition." Forty-seven participants received either 9 g olive oil as a placebo, or one of several dosages of conjugated linoleic acid per day for 12 weeks. Participants taking conjugated linoleic acid experienced greater decreases in body fat mass compared with the placebo group. The decrease in body fat was greater for those taking the higher doses of conjugated linoleic acid, at 3.4 g and 6.8 g per day.
Long-Term Body Fat Reduction
Overweight people also experienced a decrease in body fat mass when taking conjugated linoleic acid on a long-term basis, during a study described in the June 2004 issue of the "American Journal of Clinical Nutrition." Participants in this study took conjugated linoleic acid for one year while eating any type of diet they preferred. The volunteers taking conjugated linoleic acid experienced significantly greater reductions in body fat mass than the placebo group, and the changes were not connected with diet or exercise.
Maintaining Lean Mass
Research published in the September 2009 issue of the "American Journal of Clinical Nutrition" compared the effects of conjugated linoleic acid compared with safflower oil over 16 weeks on body weight and composition in 35 obese postmenopausal women with type 2 diabetes. Supplementing with conjugated linoleic acid reduced body mass index and total body fat mass while not changing lean mass. The effect of reducing body mass index occurred during the last eight weeks of the diet period.
References
- Memorial Sloan-Kettering Cancer Center: Conjugated Linoleic Acid
- Ray Sahelian, M.D.: CLA Supplement Benefits
- Journal of Nutrition: Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans
- American Journal of Clinical Nutrition: Conjugated Linoleic Acid Supplementation for 1 Year Reduces Body Fat Mass in Healthy Overweight Humans
- American Journal of Clinical Nutrition: Comparison of Dietary Conjugated Linoleic Acid with Safflower Oil on Body Composition in Obese Postmenopausal Women
Member Comments