Does conjugated linoleic acid (CLA) have any negative side effects? Does it help to lose weight? CLA has been sold for many years as a fat loss supplement based on changes in weight loss and body composition (ie, losing fat and gaining muscle) observed in studies with mice and rats. Does it work in humans? More recently, human research has shown that it can be used to increase fat loss. In this article, we’ll look at some of the benefits of CLA, as well as some of the possible side effects. In addition to weight loss studies, there have been (and currently are) countless studies looking at the effects of this fatty acid in reducing inflammation, fighting cancer, and treating other conditions.
Since 2007, there has been an increase in the use of CLA as a fat burner. This is due to the publication of a meta-analysis (essentially a review of several scientific studies) published in the May 2007 issue of the American Journal of Clinical Nutrition that concluded that 3.2 g/d of CLA can induce moderate weight loss. in humans. CLA is an attractive weight loss supplement and many people use CLA as part of a fat loss supplement stack (meaning a group of compounds and herbs taken together to maximize effects) because Unlike many other weight loss supplements, it is not a stimulant and you do not suffer the unpleasant side effects of jitters, increased heart rate or worse, increased blood pressure. This is especially because there aren’t many effective options for non-stimulant fat burners on the market.
Let’s now look at two more studies involving people taking CLA supplements. The first study was published again in the American Journal of Clinical Nutrition. Researchers found that when people supplemented with 3.2 g/d of CLA (this is generally the recommended dosage for weight loss) they burned more fat, and more specifically, they burned more fat when they slept!
This is true.
The subjects taking CLA not only burned more fat when they slept, but the fat they burned was NOT fat they had recently eaten; it was actually stored body fat that they were burning. This study gets even better, as the researchers reported that people who took CLA had decreased protein losses in their urine. In other words, the CLA group had improved protein retention when they slept. These are really interesting finds. If I had a supplement company selling large doses of CLA, my new headline would be “CLA: Scientifically Proven to Burn More Body Fat and Build Muscle While YOU SLEEP.”
So CLA may work for weight loss, but does it have any side effects? Again in 2007, another study was published looking at the effects of CLA on weight loss, this time in obese people. In this study, participants received CLA doses of 0, 3.2, or 6.4 grams/day. At the end of the study, the group that received 6.4 g/d of CLA experienced a significant increase in a compound called C-reactive protein, or CRP for short. C-reactive protein is a protein that is released from the liver. It is commonly used in the medical field as a general marker of the level of inflammation in your body – higher CRP means more inflammation.
Although there was an increase in CRP, it was not really clinically significant as CRP levels remained below what is considered normal (normal CRP levels are 3 mg/dL). It is also important to realize that the people in the study who had increased CRP as a result of taking a CLA supplement were taking twice the ‘recommended’ dose for weight loss and also that obese people typically have higher levels. of CRP (this could have come into play here too). The group that only took 3.2 grams per day had no increase in their CRP levels.
Based on the findings of the studies I mentioned above and the review of the studies in the American Journal of Clinical Nutrition article, it appears that 3.2 g/d of CLA can be taken safely to boost weight loss.
The next question you should ask yourself is…
What do you do with these findings? Not much at the moment… CLA is a good supplement to a fat loss program, but “supplement” is the key word. CLA is perfect for nutrient stacking, as combining these effects with a supplement like green tea extract (which has also been shown to enhance weight loss), increased physical activity without exercise, and multiple meals during the day will surely increase fat loss. If you’re not up to date with your nutrition, weight training 3 times a week and doing 3 interval sessions a week, then don’t waste your time with CLA and focus on the more important things.
