CLA's purported benefits extend well beyond a more slender waist. To date, there appear to be no health risks or serious side affects associated with CLA. May 20, "It is the first time we have looked at the effects of CLA on body composition to " But if you break the capsules apart and try to mix it with yogurt. Feb 3, Briefly, clinical evidences accumulated thus far show that CLA is not eliciting significantly promising and consistent health effects so as to.
Animal studies suggest that CLA may reduce body fat in several ways In mouse studies, it was found to reduce food intake, increase fat burning, stimulate fat breakdown and inhibit fat production 171819 CLA has also been studied extensively in randomized controlled trials, the gold standard of scientific experimentation in humans — though with mixed results. Some studies indicate that CLA can cause significant fat loss in humans.
It may also improve body composition by reducing body fat and increasing muscle mass 21222324 However, many studies show no effect at all 2627 In a review of 18 controlled trials, CLA was found to cause modest fat loss The effects are most pronounced during the first six months, after which fat loss plateaus for up to two years. This graph shows how weight loss slows down over time: Another review gathered that CLA caused about 3 pounds 1.
While these weight loss effects may be statistically significant, they are small — and there is potential for side effects. Summary Though CLA supplements are linked to fat loss, the effects are small, unreliable and unlikely to make a difference in everyday life.Omega 6 Fats & Inflammation
In nature, CLA is mostly found in the fatty meat and dairy of ruminant animals. Many long-term observational studies have assessed disease risk in people who consume larger amounts of CLA. Notably, people who get a lot of CLA from foods are at a lower risk of various diseases, including type 2 diabetes and cancer 3132 Additionally, studies in countries where cows predominantly eat grass — rather than grain — show that people with the most CLA in their bodies have a lower risk of heart disease However, this lower risk could also be caused by other protective components in grass-fed animal products, such as vitamin K2.
Of course, grass-fed beef and dairy products are healthy for various other reasons. Summary Many studies show that people who eat the most CLA have improved metabolic health and a lower risk of many diseases. However, the CLA found in supplements is made by chemically altering linoleic acid from vegetable oils.
They are usually of a different form than the CLA found naturally in foods.
CLA (Conjugated Linoleic Acid): A Detailed Review
Supplemental doses are also much higher than the amounts people get from dairy or meat. As is often the case, some molecules and nutrients are beneficial when found in natural amounts in real foods — but become harmful when taken in large doses. Studies indicate that this is the case with CLA supplements. Large doses of supplemental CLA can cause increased accumulation of fat in your liver, which is a stepping stone towards metabolic syndrome and diabetes 3536 Keep in mind that many of the relevant animal studies used doses much higher than those people get from supplements.
The Effects of CLA on Health | Dairy Nutrition
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 Several animal studies have observed harmful side effects from CLA, such as increased liver fat.
Researchers fed two groups of mice different diets. During the latter two weeks, some of the mice received daily injections of the anti-diabetes drug rosiglitazone. Rosiglitazone makes the body more sensitive to insulin.
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Mice serving as controls for both groups did not consume CLA. The researchers monitored insulin sensitivity in all mice throughout the study. They also monitored levels of adiponectin, a hormone secreted by fat tissue and thought to play a role in insulin resistance.
Belury and her colleagues linked this accumulation of fat in the liver to increased insulin resistance. When CLA was removed from the diet, the animals gained weight but lost fat in the liver. The mice also became less resistant to insulin.
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But the group of mice given rosiglitazone injections while on a CLA-rich diet neither lost weight nor became insulin resistant. These rats were also less susceptible to CLA-induced weight loss. All rats ate a high-fat diet for four weeks.
For the remaining four weeks of the study, half of the rats ate a low-fat diet supplemented with CLA, while the rest of the animals ate a low-fat diet without CLA.
The supplement didn't help the rats lose weight. But it seemed to keep fat from accumulating in the animals' livers, compared to the rats eating the diet without CLA. Belury pointed out that up to 75 percent of people with obesity and diabetes develop an illness called non-alcoholic fatty liver disease in which fat accumulates in the liver and can ultimately make a person insulin resistant.