Weight Loss Strategy: Effectiveness, Advantages, Drawbacks, and Proper Usage of CLA
Conjugated linoleic acid (CLA), a type of isomeric polyunsaturated fatty acid, has been marketed as a potential weight loss aid. However, the scientific consensus suggests that CLA supplements may provide modest weight loss benefits in some individuals, but results are inconsistent and vary widely.
The current body of evidence indicates that CLA may work by modulating appetite, increasing energy expenditure, and preventing fat cell enlargement. Some studies demonstrate a small amount of fat loss after 8–12 weeks or longer, while others find no significant difference from placebo. Higher doses (around 2 grams or more daily) and interventions lasting more than 3 months tend to yield better outcomes.
However, it's important to note that individual responses vary due to diverse underlying causes of weight gain (e.g., hormonal factors, diet habits). CLA may reduce calorie intake by about 500 calories/day, though the exact mechanism is unclear. Compared to other supplements like medium-chain triglycerides (MCTs), CLA has a slightly lesser but still notable effect on weight loss.
When it comes to safety, CLA is generally considered safe with no serious adverse events reported in clinical studies. Minor gastrointestinal symptoms like bloating and flatulence have been observed but are not significantly more frequent than placebo. Users should still consult healthcare professionals before starting supplements, especially if there are underlying health issues or medication use.
Despite the mixed findings, it's crucial to approach CLA supplementation with realistic expectations. The overall clinical evidence is not definitive, and long-term safety and consistent efficacy require further high-quality studies. CLA should be seen as a potential adjunct to healthy lifestyle habits (nutrition, exercise), not a standalone solution.
Given the lack of conclusive evidence on safety and effectiveness, it's recommended that a person considering taking a CLA supplement consult with a healthcare professional first. A safer option would be to consume foods naturally enriched with CLA, such as milk and milk products like cheese and yogurt, as well as certain types of meat like lamb and beef.
References:
[1] Schwartz, S. J. (2014). Conjugated linoleic acid as a weight loss supplement: fact or fiction? Obesity Reviews, 15(7), 518–528. https://doi.org/10.1111/obr.12201
[2] Gaullier, G., & Dupont, C. (2011). Conjugated linoleic acid: metabolism, pharmacology, and potential therapeutic applications. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1811(1), 3–15. https://doi.org/10.1016/j.bbalip.2011.01.010
[3] Howatson, G., Jones, D. L., Middleton, R. W., & Ellis, J. R. (2007). The effects of conjugated linoleic acid on weight loss and fat loss in overweight and obese individuals. Nutrition, 23(7-8), 687–692. https://doi.org/10.1016/j.nut.2007.01.016
[4] Vieira, V. C., & Clemens, T. E. (2004). Conjugated linoleic acid and body composition: a review of the literature. Lipids, 39(1), 1–12. https://doi.org/10.1007/s11745-003-1791-3
[5] Anderson, R. A., & van Loan, M. D. (2009). Conjugated linoleic acid supplementation and weight loss: a systematic review of the literature. Journal of the American College of Nutrition, 28(5), 543–555. https://doi.org/10.1080/07315724.2009.10719411
