Can CLA help you lose weight?
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With 62% of Americans classified as overweight, the food industry, more than ever before, is looking at ways for people to lose excess body fat. Exercising regularly and a healthy diet is an excellent start. In addition to a healthy lifestyle, conjugated linoleic acid (CLA), shows promise for helping to reduce body fat and preserve muscle in people that are overweight, as well as in people that are of a normal weight.
CLA is a fatty acid found in beef, lamb, and dairy (aged cheeses, butter, and whole milk are good sources), and can also be taken in supplement form. Over the past several years, research has suggested that CLA may reduce body fat and preserve muscle. A study from 2000, published in the Journal of Nutrition, found that people who took approximately 3.4 grams of CLA had an average reduction of six pounds of body fat (Blankson et al., 2000). Another study had similar results, finding that CLA reduces body fat, but not body weight in healthy individuals of normal weight that exercise regularly. This study took place over a 12-week period; so further research needs to be done to determine if the positive results will continue in the long term (Thom et al., 2002).
In addition to fat loss, research has also pointed to several other benefits of CLA. These include, an increase in the metabolic rate of some individuals, lowering cholesterol and triglycerides, lowering insulin resistance, reducing food allergies, and strengthening the immune system. (Shomon, 2001). However, a recent study performed in mice, suggested that CLA might dramatically induce essential fatty acid redistribution in various organ tissues. The researchers were also concerned that CLA may actually increase the risk for cardiovascular and inflammatory diseases (Kelley et al., 2006).
When choosing whether to include CLA in supplement form or from dietary sources, it is important to examine the possible benefits as well as the risks. Much of the research has been positive, finding that CLA may help to reduce body fat. However, we suggest talking with your doctor or other health professional before including extra amounts of CLA in your diet, especially if you are at risk for cardiovascular and other inflammatory diseases.
References:
Blankson et al. (2000). Conjugated linoleic acid reduces body fat mass in overweight and obese humans. Journal of Nutrition; 130(12): 2943-2948.
Kelley et al. (2006). Fatty Acid Profiles of Liver, Adipose Tissue, Speen, and Heart of Mice Fed Diets Containing T10, C-12-, and C9, T11-Conjugated Linoleic Acid.
Shomon, Mary (2001). Conjugated linoleic acid supplements (CLA) may speed weight loss. Available from: http://thyroid.about.com/cs/dietweightloss/a/cla.htm. Retreived on May 17th, 2007.
Thom et al. (2002). Conjugated linoleic acid reduces body fat in healthy exercising humans. The Journal of International Medical Research; 29 (5): 392-396.
