Conjugated linoleic acid, also known as CLA, is a healthy polyunsaturated fat found in certain foods, such as grass-fed meats and dairy products, and also in supplement form. Research suggests that CLA supplementation can have positive effects on weight loss by decreasing body fat and increasing lean muscle gain. Consult your health care provider before taking any supplements.
Increases Fat Loss
Researchers from Scandinavian Clinical Research in Norway studied the impact of CLA on body fat mass in healthy overweight adults. Subjects were placed into one of the following three groups: CLA-free fatty acid; CLA-triacylglycerol; or a placebo containing olive oil. At the end of the 12-month study, reported in the June 2004 issue of the "American Journal of Clinical Nutrition," discovered that both groups consuming CLA experienced significant decreases in body fat compared, to those who were administered a placebo.
Region-Specific Body Fat Loss
Scientists from Link Medical Research in Norway investigated the effects of CLA supplementation on fat loss in different regions of the body. Healthy overweight and obese adults randomly received 4 g CLA three times per day or a placebo for six months. The report, published in the March 2007 issue of the "British Journal of Nutrition," revealed that the subjects taking CLA experienced body fat reductions mostly in the legs compared to those receiving a placebo.
Increases Lean Muscle Mass
Adding lean muscle mass increases weight loss since the body burns calories to hold onto muscle. CLA might boost lean muscle mass, according to a study conducted by lead author Susan Steck and researchers from the University of North Carolina at Chapel Hill. They discovered that healthy obese participants taking 6.4 g CLA per day for 12 weeks experienced increases in lean body mass compared to those receiving a placebo containing sunflower oil, the May 2007 issue of the "Journal of Nutrition" reports.
Safety
Although CLA has been shown to help increase weight loss, its safety has been a question. Scientists from VU University in the Netherlands investigated the effects of a high daily intake of CLA on liver and kidney function in healthy subjects. Participants received a total of 19.3 g CLA per day for three weeks. At the end of the study, published in the February 2010 issue of the journal "Food and Chemical Toxicology," scientists found that CLA did not have any adverse effects on liver and kidney function.
References
- PubMed.gov: Conjugated Linoleic Acid Supplementation for 1 Year Reduces Body Fat Mass in Healthy Overweight Humans
- PubMed.gov: 6 Months Supplementation with Conjugated Linoleic Acid Induces Regional-Specific Fat Mass Decreases in Overweight and Obese
- "Journal of Nutrition": Conjugated Linoleic Acid Supplementation for 12 Weeks Increases Lean Body Mass in Obese Humans
- "Food and Chemical Toxicology": A High Intake of Conjugated Linoleic Acid Does Not Affect Liver and Kidney Function Tests in Healthy Human Subjects
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