While no supplement specifically reduces belly fat, as you cannot spot reduce, Conjugated linoleic acids, or CLA, helps you lose body fat in general. When accompanied by a balanced diet and well-rounded exercise program, CLA not only helps you lose fat, it helps you maintain lean muscle mass while dieting. Consult a health care professional before using any dietary supplement.
CLA
CLA is a group of fatty acids, all with very similar characteristics. These fats are found primarily in meat and dairy products, with red meats being a good source of CLA. Red meat is an even better source of CLA if it is grass-fed rather than grain fed. According to a 2000 study published in "Livestock Production Science," grass-fed beef can have 300 to 500 percent of the CLA of grain-fed beef. Even though CLA is a trans fatty acid, it has a lower melting point than many other fats, which makes it easier to metabolize for energy.
Supplementation
CLA contributes to fat loss, but you would need to eat a lot of red meat to get enough CLA to accomplish any noticeable result. CLA is commonly supplemented in gelcap form, and dosages range from 300 to 1,200 mg per capsule. As supplementation is not endorsed as an effective weight-loss treatment by the FDA, there is no recommended dosage. CLA is, however, approved for use and is included on the Generally Recognized as Safe, or GRAS, list.
Effectiveness
CLA is an effective fat-loss agent. In a 2000 study published in the "Journal of Nutrition," CLA was shown to reduce body fat in all study participants who used the supplement. In a review of 18 studies published in the "The American Journal of Clinical Nutrition," CLA was shown to be effective at reducing fat mass in all participants in every study. The effective average dose of CLA was 3.2 g per day.
Other Benefits of CLA
In addition to fat loss, CLA can function as both an anti-carcinogenic and an anti-inflammatory agent. In a 2005 study published in the "Journal of Physiology and Biochemistry," CLA was shown to reduce the inflammation that results from illness and arthritis. In a 2002 study published in the "Journal of Nutrition," CLA supplementation was shown to slow the growth of cancerous tumors.
References
- "Livestock Production Science"; Effect of Different Types of Forages, Animal Fat or Marine Oils in Cow's Diet on Milk Fat Secretion and Composition ... ; Yves Chilliard, et al.; July 2000
- U.S. Food and Drug Administration: Gras List: Agency Response Letter GRAS Notice No. GRN 000232; Laura M. Tarantino; July 2008
- "Journal of Nutrition"; Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans; H. Blankson, et al.; December 2000
- "The American Journal of Clinical Nutrition"; Efficacy of Conjugated Linoleic Acid for Reducing Fat Mass; L.D. Whigham, et al.; May 2007
- "Journal of Physiology and Biochemistry"; Inflammation and Conjugated Linoleic Acid; M.A. Zulet, et al.; September 2005
- "Journal of Nutrition"; Inhibition of Carcinogenesis by Conjugated Linoleic Acid; M.A. Belury; October 2002
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