Because there are so many inconclusive studies, more research is needed. Many ads for CLA supplements say that there is scientific proof that conjugated linoleic acid helps you burn body fat and slim down. 36, Issue 8, (2001) 773-781. https://doi.org/10.1007/s11745-001-0784-7. 2004 Oct;42(10):1701-9. doi:10.1016/j.fct.2004.06.008, Science Direct Encyclopedia of Food and Health 2016: Conjugated Linoleic Acid - an overview, TarnopolskyM, ZimmerA, PaikinJ, SafdarA, AboudA, et al. Doses of up to 6 grams per day are considered safe, with no reports of serious adverse side effects in people (41, 42). Other older studies in humans found supplementing with CLA had a beneficial effect on blood glucose and type 2 diabetes. While you may not reap the same fat loss benefit, doing so allows you to increase your CLA intake from natural sources, which may confer other health benefits. CLA is essentially a type of polyunsaturated, omega-6 fatty acid. The amount of CLA in today's beef and dairy products has greatly declined due to changes in cattle farming and their diet. Conjugated linoleic acid is not considered an essential nutrient like vitamins and minerals. When researchers tried the same experiments on people, the results were not as clear. All rights reserved. The most encouraging health benefits of CLA include weight loss, blood sugar control, and immune system health. CLA has also prevented fat gain in animals and test-tube studies (14, 15, 16, 17). But does CLA safflower oil actually help you lose weight? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. While it is technically a trans fat, its very different from the industrial trans fats that harm your health. While these findings were considered significant, this translates to less than half a pound per month. One study in mice found that supplementing with CLA for six weeks reduced body fat by 70%, compared to a placebo (13). Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Am J Clin Nutr. This could be a concern for people with diabetes or pre-diabetes. New Study Sheds Light on Mental Health of Elite Athletes, Pros and cons of CLA consumption: an insight from clinical evidences, Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans, Conjugated linoleic acid (CLA) and obesity, The Effect of Conjugated Linoleic Acid Supplementation on Body Composition, Serum Insulin and Leptin in Obese Adults, Conjugated Linoleic Acid Effects on Cancer, Obesity, and Atherosclerosis: A Review of Pre-Clinical and Human Trials with Current Perspectives, Anti-diabetic Effect of Fermented Milk Containing Conjugated Linoleic Acid on Type II Diabetes Mellitus, Conjugated linoleic acid improves glucose and lipid metabolism in diabetic mice, Campos H. Cross-sectional study of conjugated linoleic acid in adipose tissue and risk of diabetes, The effect of 6 months supplementation with conjugated linoleic acid on insulin resistance in overweight and obese, Effect of conjugated linoleic acid and vitamin E on glycemic control, body composition, and inflammatory markers in overweight type2 diabetics, Effect of CLA supplementation on immune function in young healthy volunteers, Conjugated Linoleic Acid and Its Beneficial Effects in Obesity, Cardiovascular Disease, and Cancer, A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism, Safety profile of conjugated linoleic acid in a 12-month trial in obese humans, Creatine Monohydrate and Conjugated Linoleic Acid Improve Strength and Body Composition Following Resistance Exercise in Older Adults. This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. Some were also done on pigs. However, these 8 fad diets actually work. For this reason, CLA taken in supplement form has different health effects than CLA that is obtained from the diet. This is a detailed review of glucomannan, a natural dietary fiber that has been shown to be an effective weight loss supplement. doi:10.12122/j.issn.1673-4254.2019.06.18, Castro-Webb N, Ruiz-Narvez EA, Campos H. Cross-sectional study of conjugated linoleic acid in adipose tissue and risk of diabetes. Taking them or not taking them will likely have little tangible impact on your health. CLA safflower oil is said to help you lose stubborn belly fat and control your appetite. 2020;12(7):1913. Several other studies have also looked at the effects of CLA on weight loss in humans. 2003;27(7):840-7. doi:10.1038/sj.ijo.0802304, Moloney F, Yeow TP, Mullen A, Nolan JJ, Roche HM. Critical Reviews in Food Science and NutritionVolume 52, Issue 6, 488-513 (2012). The safety of CLA supplements has been debated for quite some time. If you've ever been on a weight loss or muscle-building journey, you may have come across conjugated linoleic acid (CLA). When it comes to losing weight, not all fiber is created equal. https://doi.org/10.1007/s00394-011-0253-9, Smedman, A, Vessby, B. Conjugated linoleic acid supplementation in humans--metabolic effects. Supplemental doses are also much higher than the amounts people get from dairy or meat. Implication ofConjugated Linoleic Acid (CLA) in Human Health. But many of the early studies were done on mice. Doses up to 6 grams per day have no reported serious side effects. Tyra Tennyson Francis, MD, is a board-certified family medicine physician and currently serves as the medical director of an outpatient clinic. Our website services, content, and products are for informational purposes only. It may also improve body composition by reducing body fat and increasing muscle mass (21, 22, 23, 24, 25). CLA is a type of omega-6 fatty acid. Benjamin S, Prakasan P, Sreedharan S, Wright AD, Spener F. Pros and cons of CLA consumption: an insight from clinical evidences. The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects. Most people already ingest some CLA through their diet. 2005 Apr;59(4):508-17. doi:10.1038/sj.ejcn.1602102, Basak S, Duttaroy AK. There have been some very promising studies indicating that CLA can improve body composition and weight loss. Youll see 90-pill bottles for as little as $15 online. However, some human studies using reasonable doses indicate that CLA supplements may cause several mild or moderate side effects, including diarrhea, insulin resistance and oxidative stress (40). Keep in mind that many of the relevant animal studies used doses much higher than those people get from supplements. They contain types of CLA never found in large amounts in nature (12, 13). Is a CLA Supplement Effective for Fat Loss? Taking a CLA supplement along with an anticoagulant ("blood thinners") or nonsteroidal anti-inflammatory drug (NSAID) can further enhance this effect, leading to easy bruising and bleeding. This is a detailed, evidence-based review of the 12 most popular weight loss pills and supplements on the market today. Notably, people who get a lot of CLA from foods are at a lower risk of various diseases, including type 2 diabetes and cancer (31, 32, 33). Several animal studies have observed harmful side effects from CLA, such as increased liver fat. Healthline Media does not provide medical advice, diagnosis, or treatment. It's a common ingredient in many weight loss aids that you see advertised online and in stores. But with conflicting evidence, you can see how this may be confusing. Spinach Extract: An Effective Weight Loss Supplement? On the other hand, this review outlines a number of studies that found CLA has no effect on immune system function. et al. Not only has CLA been shown to enhance the body's immune system response, but it's also been shown to provide anti-inflammatory properties that reduce inflammation. The average intake in the US is about 151 mg per day for women and 212 mg for men (10). Many ineffective fat-burning supplements are on the market, and the research suggests CLA is one of them. Some of them are simply used for energy, while others have powerful health effects. Esmaeili Shahmirzadi F, Ghavamzadeh S, Zamani T. The Effect of Conjugated Linoleic Acid Supplementation on Body Composition, Serum Insulin and Leptin in Obese Adults. The balance of the different forms is heavily distorted in supplements. This is likely because the CLA found in supplements is different from the naturally occurring CLA found in food. Essential fatty acids are fats that your body needs for good health, but since your body doesnt make them you need to get them from the food you eat. C9, t11 is most abundant in food, whereas t10, c12 is the form most often found in CLA supplements and associated with weight loss. Nutr Metab (Lond). 2012;96(1):175-181. doi:10.3945/ajcn.111.011858, Syvertsen C, Halse J, Hivik HO, Gaullier JM, Nurminiemi M, Kristiansen K, Einerhand A, O'Shea M, Gudmundsen O. Meal delivery services have become increasingly popular among consumers. How Do Low-Carb Diets Affect Your Cholesterol and Triglycerides? Read our, The Skinny on Natural Weight Loss Supplements. This article examines CLAs effect on your weight and overall health. Revised Agust 2009. https://doi.org/10.1016/j.jnutbio.2009.08.003, Onakpoya, I.J., Posadzki, P.P., Watson, L.K. Content is fact checked after it has been edited and before publication. 2022 Dotdash Media, Inc. All rights reserved. Whats more, another meta-analysis found supplementing with CLA was associated with a significant increase in liver enzymes, suggesting inflammation or possible liver damage (32). Effect of CLA supplementation on immune function in young healthy volunteers. 2007;85(5):1203-11. doi:10.1093/ajcn/85.5.1203, Silveira MB, Carraro R, Monereo S, Tbar J. Conjugated linoleic acid (CLA) and obesity. People taking a CLA supplement saw a decrease in body fat that was less than a half percentage point lower than those not taking the pill. LipidsVol. Healthline Media does not provide medical advice, diagnosis, or treatment. Studies indicate that this is the case with CLA supplements. Can CLA (Conjugated Linoleic Acid) Help You Lose Weight? The Journal of Nutritional Biochemistry21, 171-179 (2010). Conjugated linoleic acid, also known asCLA, is a supplement that some dieters take to lose weight faster. While CLA is not a treatment for type 2 diabetes, it may offer some benefits for improving blood sugar levels. The problem is much of the research contradicts one another. As the term trans implies, this fatty acid is technically a trans fat. Several studies have shown that people who consume CLA from foods have a lower risk of diseases like heart disease and cancer (35, 36, 37, 38). Conjugated linoleic acid may also slow blood clotting. 12 Popular Weight Loss Pills and Supplements Reviewed. Results are not rapid with conjugated linoleic acid. Cows and other pastured ruminants such as goats and deer have a unique enzyme in their digestive system that converts the omega-6 fatty acids in green plants to CLA (2). Int J Obes (Lond). Am J Clin Nutr. Fact checkers review articles for factual accuracy, relevance, and timeliness. Chinese. Current research suggests that CLA has minimal effects on weight loss in both the short and long term, in addition to potential side effects (24). CLA is naturally produced by grazing animals (1). Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Its important to keep in mind that something as minuscule as this can make a world of difference to our cells. Research has shown that CLA reduces body fat in animals by increasing the amounts of specific enzymes and proteins that are involved in fat breakdown (9, 10, 11, 12). CLA is popular in the athletic and bodybuilding communities as a supplement that can reduce fat, build muscle, and increase energy and endurance. The decrease in body fat percent was very small as well. This article reviews the pros and cons of the Tom. Implication ofConjugated Linoleic Acid (CLA) in Human Health. What's confusing though is that some research produced opposite findings. Content is reviewed before publication and upon substantial updates. This is especially true if you have diabetes or are on blood thinners. 2005-2022 Healthline Media a Red Ventures Company. Therefore, until more research on its safety is available, it should not be taken in large doses or for extended periods. Public Health Nutr. Many studies show that people who eat the most CLA have improved metabolic health and a lower risk of many diseases. One of these is conjugated linoleic acid (CLA), a natural fatty acid found in meat and dairy products. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. When choosing a CLA supplement, look for brands that put their products through third-party testing by certifying bodies including U.S. Pharmacopeia (USP), NSF International, or ConsumerLab, to ensure quality and safety standards are met. For example, many pills contain 1 gram or less of CLA per pill. Despite its popularity, the evidence is not clear-cut making it difficult to determine if CLA is beneficial or not. Content is reviewed before publication and upon substantial updates. Conjugated linoleic acid supplements are typically produced as a gel cap and filled with either sunflower or safflower oil. A review of studies published in the American Journal of Clinical Nutrition concluded that CLA, taken at a dose of 3.2 grams per day, produced only a minor loss in body fat (average 0.05kg) compared to a placebo. Those who supplemented with 3.2 grams per day lost an average of 0.11 pounds (0.05 kg) per week, compared to a placebo. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. 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. While some studies have found them to have no adverse effects, the majority of research suggests otherwise (25, 26). Numerous studies in both animals and humans reveal that CLA can drive inflammation, cause insulin resistance and lower good HDL cholesterol (38, 39). 2019;11(2):370. There are several effective supplements that can help you burn body fat. Elaine Hinzey is a registered dietitian, writer, and fact-checker with nearly two decades of experience in educating clients and other healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Importantly, CLA from natural dietary sources is not associated with these effects (7, 8). One review of these studies evaluated its long-term effectiveness on fat loss in overweight and obese participants. Evidence suggests that getting small amounts of natural CLA from food is beneficial. Linoleic acid is the most common omega-6 fatty acid, found in large amounts in vegetable oils but also in various other foods in smaller amounts. For example, a study published in the journal Nutrition demonstrated that over a 12-week period, people taking CLA lost about one pound more than those not taking CLA. Learn how to tell the facts from fiction. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. In cases like these, CLA may cause more harm than good. A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism. Conjugated linoleic acid supplements are generally considered safe if taken as prescribed. There is a possibility that conjugated linoleic acid will help you lose weight, but there is also a chance that it will make no noticeable difference at all. 2022 Dotdash Media, Inc. All rights reserved. Numerous studies show that industrial trans fats which are different from natural trans fats like CLA are harmful when consumed in high amounts (5, 6, 7). This simple 3-step plan can help you lose weight fast. And thats where things get tricky. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Evidence suggests it doesnt cause any serious adverse effects at doses up to 6 grams per day, but higher doses increase the risks. These significant findings in animals prompted researchers to test its fat-burning effects in humans. Verywell Fit's content is for informational and educational purposes only. Nevertheless, many people take CLA supplements for their purported fat-burning effects. Some people may experience side effects, usually mild, including an upset stomach, diarrhea, nausea, fatigue, headache, and backache. The word "conjugated" refers to the type of bond between molecules. However, its fat-burning potential is much stronger in animals than it is in humans. It's difficult to determine whether CLA can offer any health benefits. This article explains what CLA is and if it can help you lose weight. Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. It is also a popular weight loss supplement (2). While these weight loss effects may be statistically significant, they are small and there is potential for side effects. 2007;85(5):1203-1211.doi:10.1093/ajcn/85.5.1203, Kamphuis MM, Lejeune MP, Saris WH, Westerterp-plantenga MS. Many experts believe that there isn't enough evidence to support taking aconjugatedlinoleic acid supplement for good health even if you don't get enough from the food you eat. The total amounts of CLA in these foods varies greatly depending on what the animals ate (8). What foods should I eat when taking conjugated linoleic acid? This article lists 5 natural fat burners that are supported by science. Safety profile of conjugated linoleic acid in a 12-month trial in obese humans. The conjugated prefix has to do with the arrangement of the double bonds in the fatty acid molecule. Many high-quality studies have analyzed the effects of CLA on fat loss in animals and humans. It is then stored in the animals muscle tissues and milk. J Int Soc Sports Nutr. Because of this, scientists explored ways to synthesize CLA from other sources in the lab such as sunflower or safflower oil. Additional studies have found that CLA has mixed but no real-world benefits on fat loss, even when combined with exercise (21, 22, 23). They are usually of a different form than the CLA found naturally in foods. 2019 Jun 30;39(6):740-746. Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population. Fiber Can Help You Lose Weight But Only a Specific Type. Int J Obes Relat Metab Disord. 2007 Jul;31(7):1148-54. doi:10.1038/sj.ijo.0803482, Shadman Z, Taleban FA, Saadat N, Hedayati M. Effect of conjugated linoleic acid and vitamin E on glycemic control, body composition, and inflammatory markers in overweight type2 diabetics. Losing a few pounds of fat may not be worth the potential health risks especially as there are better ways to lose fat. The main dietary sources of CLA are the meat and milk of ruminants, such as cows, goats and sheep. But what about taking it for weight loss? Some researchers believe that ananimal's diet, its age, breed and other seasonal factors may affect how much CLA is in the food you consume. CLA has also been studied extensively in randomized controlled trials, the gold standard of scientific experimentation in humans though with mixed results. There are also many studies that demonstrate no long-term weight loss and/or no fat loss in human participants. Shoshana received her B.S in Dietetics and Nutrition from Florida International University. New Study Sheds Light on Mental Health of Elite Athletes, A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism, Pros and cons of CLA consumption: an insight from clinical evidences, Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population, Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans, The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects, Conjugated linoleic acid supplementation, insulin sensitivity, and lipoprotein metabolism in patients with type 2 diabetes mellitus. Its fat-burning effects in animals are impressive but dont translate to humans. Published 2015 Feb 3. doi:10.1186/1743-7075-12-4, Whigham LD, Watras AC, Schoeller DA. For example, the CLA content is 300500% higher in beef and dairy from grass-fed cows than grain-fed cows (9). J Int Soc Sports Nutr. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. In other words, its technically a trans fat but a natural type of trans fat that occurs in many healthy foods (4). Does Conjugated Linoleic Acid Work for Weight Loss? Anti-diabetic Effect of Fermented Milk Containing Conjugated Linoleic Acid on Type II Diabetes Mellitus. Looking to lose weight? The best time to take conjugated linoleic acid is right before or with a meal to help reduce risk of unpleasant side effects. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Another review compared the effects of CLA on animals versus the effects on humans and found that CLA does in fact offer some degree of fat loss on both animals and humans. 2016;36(2):170-177. doi:10.5851/kosfa.2016.36.2.170, Xia J, Zheng M, Li L, Hou X, Zeng W. [Conjugated linoleic acid improves glucose and lipid metabolism in diabetic mice]. Later, other researchers determined that it could also reduce body fat levels (15). We've updated our Privacy Policy, which will go in to effect on September 1, 2022. A quick google search will bring about an endless supply of research proposing the benefits of CLA. As a safer alternative, its likely worthwhile to incorporate more CLA-rich foods, such as dairy or grass-fed beef, into your diet before resorting to CLA supplements. In two meta-analyses, supplementing with CLA was associated with an increase in levels of C-reactive protein, indicating inflammation in the body (27, 28). She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more. 2015 Feb 3. doi:10.1186/1743-7075-12-4, Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. CLA is found in certain foods and available as a fat-burning supplement. Nutrition. But is a CLA supplement worth taking if your goal is to slim down? Conjugated Linoleic Acid Supplementation for 8 Weeks Does Not Affect Body Composition, Lipid Profile, or Safety Biomarkers in Overweight, Hyperlipidemic Men, Antiobesity mechanisms of action of conjugated linoleic acid, 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, Conjugated linoleic acid supplementation in humans--metabolic effects. Another study had similar findings. Countless supplements on the market claim to offer a quick way to drop excess weight by suppressing your appetite. If you buy the more expensive supplement, your total cost per year could be as high as $600. L-Carnitine for Weight Loss: Fact or Fiction? Conjugated Linoleic Acid Effects on Cancer, Obesity, and Atherosclerosis: A Review of Pre-Clinical and Human Trials with Current Perspectives. Industrially produced trans fats are strongly linked to heart disease, while naturally produced trans fats may be good for you (5, 6, 7, 8). Here are 9 of the best weight loss meal delivery services. CLA is not an essential fatty acid, so you dont need to obtain it from your diet for optimal health. In a review of 18 controlled trials, CLA was found to cause modest fat loss (29). Though CLA supplements are linked to fat loss, the effects are small, unreliable and unlikely to make a difference in everyday life. The scientists reported that on average, the people who took a CLA supplement lost more fat than those not taking CLA, but the amount averaged less than a quarter of a pound per week. In mouse studies, it was found to reduce food intake, increase fat burning, stimulate fat breakdown and inhibit fat production (17, 18, 19, 20). Many long-term observational studies have assessed disease risk in people who consume larger amounts of CLA. In mice, CLA reduced fasting blood glucose, increased glucose tolerance, and improved glycolipid metabolism.