Can You Use Conjugated Linoleic Acid CLA for Weight Loss?

In this article, we’re going to discuss CLA so you can have a better understanding of how this supplement can – or can’t – help you lose weight.

What Is CLA (conjugated linoleic acid)?

Conjugated linoleic acid is a fat that’s naturally found in a number of different foods. It can be found in dairy products, meats, and eggs, and this is where most people get it from – however, vegetarians need not fear because it can also be found in vegetable oils such as safflower oil, and also in mushrooms. It’s also available in supplement form.

If you're looking to incorporate CLA-rich foods into your diet, here are some excellent options:

• Butter: Contains about 6.0 mg of CLA per gram of fat.
• Lamb: Offers 5.6 mg/g fat, making it a rich source.
• Mozzarella Cheese: Provides 4.9 mg/g fat.
• Plain Yogurt: With 4.8 mg/g fat, it's a tasty and versatile choice.
• Sour Cream: Contains 4.6 mg/g fat.
• Cottage Cheese: Offers 4.5 mg/g fat.
• Fresh Ground Beef: Contains 4.3 mg/g fat.
• Cheddar Cheese: Provides 3.6 mg/g fat.
• Beef Round: Has 2.9 mg/g fat.

It's worth noting that the CLA content in these foods can vary based on the season and the animal's diet. For instance, milk collected from farms tends to have higher CLA levels in August compared to March. Grass-fed cows, in particular, produce more CLA than their grain-fed counterparts, meaning the way animals are raised can significantly impact the CLA content of their products.

The differences between the different types of CLAs depend on their specific molecular configurations – but we won’t get into that here. That said, if you’re interested in the more scientific side of supplementation, different types of CLA have different benefits and can be more important for different CLA weight loss plans.

To dive a little deeper, there are two key forms of CLA worth noting: c9, t11 (cis-9, trans-11) and t10, c12 (trans-10, cis-12). The c9, t11 is the form most commonly found in food sources. On the other hand, t10, c12 is the type you'll often encounter in CLA supplements, particularly those marketed for weight loss. Although t10, c12 is present in foods, it's typically in much smaller quantities compared to its supplement form.

Understanding these nuances can help you choose the right type of CLA for your specific health goals, ensuring you get the most out of your supplementation.

Sub Questions

Is CLA an Essential Fatty Acid for Optimal Health?

Conjugated Linoleic Acid (CLA) is often discussed in the context of health and nutrition, but it’s essential to clarify its role. While some fats are deemed essential because our bodies can’t produce them, CLA doesn’t fall into that category. This means you don’t need to consume it through your diet to maintain optimal health.

Despite this, CLA has garnered attention for its potential benefits, particularly in weight management. Many individuals choose to supplement with CLA, hoping to harness its fat-burning properties. Brands like NOW Foods and Natrol offer CLA supplements specifically targeting these effects.

In summary, while CLA is not vital to your diet for health maintenance, its possible advantages in areas like metabolism encourage some to include it as a supplement.

CLAs are actually trans fats. Before you jump at this, remember – not all trans fats are bad. CLA, a naturally-derived fat that is produced when cows and sheep digest unsaturated fats, has a number of benefits that can be useful for humans.

But how do these naturally occurring trans fats differ from the industrially produced ones found in baked goods and fast food?

Naturally Occurring vs. Industrially Produced

• Source: Naturally occurring trans fats, like CLA, are found in meat and dairy products. In contrast, industrially produced trans fats are created through hydrogenation, a process used to extend the shelf life of processed foods.

• Health Implications: Industrial trans fats have been strongly linked to heart disease, increasing bad cholesterol levels and contributing to inflammation. Naturally produced trans fats, however, may offer health benefits, such as supporting weight management and improving metabolic health.

The Science Behind It

Research suggests that while industrial trans fats pose health risks, the naturally occurring ones like CLA could have positive effects. This distinction is crucial in understanding the role of trans fats in our diet and underscores the importance of choosing the right sources.

Incorporating these insights can guide healthier dietary choices, allowing you to benefit from the good fats while avoiding the harmful ones.

How to use CLA for weight loss?

While it is possible to get CLA from animal products and foods, you might have better luck using a supplemental form of the nutrient if you’re hoping to experience any CLA weight loss benefits. Vegetarians and vegans will almost exclusively need to use supplements because they are less likely to get enough CLA from their diet – not to mention that foods high in CLA generally aren’t the greatest for people on low-calorie or low-fat diets.

However, it's important to note that the form of CLA found in supplements is significantly different from the form that occurs naturally in foods. This distinction is crucial because the synthetic version in supplements has been associated with several negative side effects, unlike the natural CLA found in foods.

Key Considerations:

• Dietary Needs: For those who don't consume animal products, supplements offer a convenient alternative but come with their own set of considerations.
• Health Implications: While supplements provide accessibility, they might not offer the same health benefits as natural sources and could pose risks.
• Nutrient Forms: Understanding the difference in forms can help guide your decision on whether to rely on natural food sources or supplements.

Balancing the benefits and potential side effects of CLA, whether through food or supplements, can help you make informed choices aligning with your dietary and health goals.

There are many health food stores and natural supplement stores that will be able to provide you with CLA fat burner supplements. Before you jump to go make a purchase, however, make sure you read the rest of this article because the actual results people are getting from this substance are quite mixed.

Potential Health Benefits of CLA: Natural Food Sources vs. Supplements

Conjugated linoleic acid (CLA) can be found in both natural food sources and supplements, but the way our body responds to each form can differ significantly. Understanding these differences is crucial for anyone considering CLA as part of their health regimen.

CLA from Natural Food Sources

1. Composition and Safety: The CLA found in meat and dairy is predominantly composed of the c9, t11 isomer. This form is widely regarded as safe and beneficial, offering potential health perks without significant side effects.

2. Health Benefits: Regular consumption of CLA through natural foods might help improve overall health. While these sources may not lead to substantial fat loss, integrating them into your diet can enhance your intake of essential nutrients, potentially supporting heart health and immunity.

3. Long-Term Use: Because it's part of a balanced diet, there are no recommendations against consuming CLA from food over an extended period. This long-term intake aligns with dietary habits and could promote a variety of other health benefits.

CLA Supplements

1. Different Isomer Ratio: Supplements typically contain a higher proportion of the t10, c12 isomer. This variation might impact the body's response, often leading to different results than the naturally occurring variant found in foods.

2. Limited Research on Safety: Since the effects of CLA supplements significantly differ as they're often highly concentrated, long-term usage may not be advisable without further research on their safety. Users should be cautious with dosage as the potential side effects could outweigh the benefits.

3. Potential for Short-Term Results: Even though some may seek the fat loss advantages touted by supplement manufacturers, relying on these products for prolonged periods is not recommended until more research is available.

Conclusion

While both forms of CLA offer potential benefits, opting for natural food sources could be the safer choice. This approach allows you to enjoy the broader advantage of CLA without the uncertainties tied to supplement use. Incorporating CLA-rich foods like beef and dairy into your diet ensures a steady intake of this beneficial fatty acid, supporting your overall health in a balanced manner.

Results from CLA weight loss studies (does CLA work?)

Using CLA for weight loss is one thing that people might write off before giving it a proper chance.

By now, you’re probably wondering – does CLA work? That depends on who you ask – or rather, that depends on which studies you’d prefer to believe.

A lot of the discussion surrounding the use of CLA as a weight loss supplement began several decades ago in the early 90s, when scientists discovered that pigs, mice, rats, and other animals who supplemented the nutrient had more lean body mass.

The Animal Advantage

Research has shown that CLA has a significant impact on fat reduction in animals. For instance, studies on mice revealed a remarkable 70% decrease in body fat over six weeks. In pigs, the results were dose-dependent, meaning higher doses led to greater reductions in fat growth. This potent fat-burning effect in animals is attributed to an increase in specific enzymes and proteins involved in fat breakdown. These promising results sparked interest in exploring CLA's potential in humans.

Human Studies: A Modest Reality

Several years after these animal studies were released, researchers decided to figure out whether any of these benefits would transfer over to humans. One of the earliest studies done on humans was published in 2005 and followed a group of overweight study subjects. These subjects were given 3.4g of CLA on a daily basis. As the study followed them over the course of a year, it was revealed that they saw a decrease in their overall body mass. The most significant loss of fat happened within the first half-year after beginning taking the supplement, and it was shown that people who had a higher ratio of body fat were better able to lose fat.

However, reviews of multiple studies indicate that CLA's effect on human weight loss is modest at best. On average, individuals taking CLA lost about 0.11 pounds (0.05 kg) per week, translating to less than half a pound per month. Over a period of 6–12 months, participants shed approximately 2.93 lbs (1.33 kg) compared to a placebo, suggesting that while there are benefits, they are relatively small.

Mixed Outcomes and Final Thoughts

Additional research has produced mixed results regarding CLA's effectiveness, even when combined with exercise. Current findings suggest that while CLA may offer some weight loss benefits, they are minimal, especially when compared to the dramatic results seen in animals. It's essential to weigh these modest benefits against any potential side effects before considering CLA as a weight loss strategy

It’s important to note that this study was actually funded by a company that sells CLA supplements. Make of that what you will.

On the flipside, many studies have been done that have revealed no positive link between the use of CLA for weight loss compared to taking a placebo. Studies use a number of markers – values that show things like cholesterol levels, triglyceride levels, etc – and many studies have reported increases, decreases, or no changes whatsoever despite all attempting to use CLA for weight loss.

Additionally, there are potential side effects to consider when using CLA supplements. Given the mixed results and possible adverse effects, incorporating more CLA-rich foods into your diet might be a more balanced approach for those considering this supplement for weight loss.

Is CLA safe to use for weight loss?

So it can be hard to determine whether or not the CLA fat burner actually works from the evidence alone. Some people and some studies have shown that it’s quite effective, some have shown the opposite and suggest that it actually puts you at higher risk for developing heart disease, and some studies have reported no change for this.

As mentioned earlier in the article, CLAs are actually a family of fatty acids, each of which can affect the body in different ways. One of the reasons that these studies may have conflicting results is because they’re not actually all using the exact same type of CLA.

Regardless of what the case is, you should still know whether or not it’s safe to use a CLA weight loss supplement before you start taking it. There are a few things that you should be aware of if you plan on using CLA supplements, and remember to tell your doctor before you decide to start taking them.

• CLA may cause some side effects, though these are generally rather mild and only occur in higher doses or if a lactose-intolerant person attempts to get their CLA from dairy products. Side effects can include things like nausea, upset stomach, vomiting, and diarrhea.
  
  
• CLA can affect insulin resistance. Insulin is the hormone that your body produces to help regulate and process glucose, and if you develop a resistance to it you can become more at risk for developing diseases like diabetes. Pre-diabetics and diabetics should especially avoid using CLA.
  
  
• It may lower HDL cholesterol. Not all forms of cholesterol are the same – the two most commonly discussed are HDL, or “good” cholesterol, and LDL, or “bad” cholesterol. Some evidence suggests that CLA reduces HDL cholesterol, and considering the fact that HDL cholesterol helps to sweep out unhealthy LDL cholesterol, this certainly isn’t a good thing.
  
  
• Other side effects: CLA may interfere with the liver and contribute to fatty liver disease and it may have an effect that causes the body to become more prone to inflammation.
  
  
• Medical interactions. If you’re taking any medications, talk to your doctor before beginning to use CLA. If you’re taking natural medicines, talk to a naturalist before including CLA in your diet. It may interact negatively with something that you’re taking.

What is the best way to consume CLA for weight loss?

The best way to use CLA for weight loss, or to experience any significant effects whatsoever, is to use a supplement. Most of the studies that we’ve linked to are using dosages in the range of several grams, and even if you’re eating a few eggs and drinking a couple glass of milk every day, you’re unlikely to get that much CLA simply from your food.

It’s important to talk to a doctor before beginning to use CLA because there are a number of health risks associated with it. This is especially important when you consider that some of the studies proving CLA’s apparent benefits were directly funded by companies that sell the stuff.

If you’re still going to use it, start small – use half of a recommended CLA weight loss dosage for starters. Wait this out for a week or so and if you don’t notice any adverse effects, you will probably be alright if you continue using it.

However, given the frequent studies that have attributed unhealthy issues associated with higher doses of CLA, you might want to ensure that you regularly check in with your doctor if you continue to use it.

Alternative options

If you’re not into using CLA to lose weight, don’t worry – there are lots of other alternatives that are available. Many of these alternatives have a lot more scientific evidence to back up their effectiveness, so you might get more bang for your buck using something like:

• Glucomannan. Glucomannan is a fantastic substance for inducing weight loss. This high-density fiber supplement has been shown to help people lose weight because of the way that it bulks up in the stomach. Simply mixing glucomannan with water causes it to turn into a thick paste, and the reason that it’s useful for helping people lose weight is mainly due to the fact that it can make you feel full quicker after a meal, preventing overeating and resulting in less overall calorie consumption.
  
  
• PhenQ is a product that we’ve developed that has proven to be very effective for helping people lose weight. PhenQ contains a number of compounds that are useful for helping to improve metabolism, increase fat loss, and reduce appetite. The combination of these ingredients makes it a highly effective supplement for helping anyone on a weight loss plan.
  
  
• Raspberry ketones are another popular substance that are used for helping people lose weight. Raspberry ketones influence metabolism and are known to help prevent high-fat diets from causing as much damage. They are included in a number of popular weight loss supplements and many people consider them effective for helping to burn calories.

All of the above suggestions are capable of providing at least as much fat-fighting power as conjugated linoleic acid, without any of the serious side effects.

Conclusion

"In this article, we’ve outlined the conjugated linoleic acid supplement. Some people have reported using this substance to help them lose weight, whereas others have had no luck. Evidence on the subject is mixed, but no matter which way you look at it, there’s good reason to be wary: CLA has been known to cause fairly serious side effects in some people. Hopefully, this article has helped you decide whether or not you want to include this supplement in your weight loss plan.

The Bottom Line

When it comes to CLA supplements, their effectiveness as a fat-burning aid is questionable. While studies in animals show impressive results, these do not consistently translate to human success. The potential for side effects, which can be serious, further complicates its use.

For those considering CLA, the minimal fat loss it might offer is overshadowed by these risks. As a safer alternative, think about including more CLA-rich foods, such as dairy or grass-fed beef, in your diet. This approach allows you to benefit from CLA naturally without the potential downsides of supplements."

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Related: Glucomannan Weight Loss Supplement - Benefits and Side Effects