Is conjugated linoleic acid (CLA) what it claims to be?

No doubt by now you've heard the debates that have been raging on over whether or not conjugated linoleic acid, CLA, is an effective supplement for weight loss. CLA is one of the most researched supplements on the market today. Although the belief that a "miracle pill" has come to free us from the clutches of obesity is a hard sell, CLA is in fact an effective supplement that actually promotes fat loss and muscle growth.

What is CLA and what does it do?

Conjugated linoleic acid, CLA, is an unsaturated fatty acid found naturally in meat and dairy products. CLA is a chemically similar version to Omega-3 fatty acid, and it cannot be produced by the human body. CLA is found to be an antioxidant, an anti-carcinogen, and is able to produce a wide variety of health benefits that maintain a healthy lifestyle. Furthermore, CLA is able to simultaneously burn fat and help you gain lean muscle mass. The gain in lean muscle mass caused by CLA thus allows you to subsequently burn even more stored fat.

Where is the proof?

Indeed, spouting statements that CLA can help you lost fat and gain muscle mass cannot be made unless there is undeniable scientific evidence to support the claims, and luckily, there is plenty. As stated earlier, CLA is one of the most researched supplements on the market. Numerous studies have been published where animals were given CLA to test the theory of its ability to burn fat. All of the animal studies showed that animals given CLA lost more fat than those animals who received nothing or a placebo. Although such studies are considered important, animal studies cannot truly prove the fat loss effects of CLA on the human body.

Researchers went further to test the effects of CLA on humans. Researchers from the Scandinavian Clinical Research, headed by Ola Gudmundsen, ran a study where groups of people were either a placebo or CLA. Both groups were instructed to exercise 3 times a day for 90 minutes and to not change their diet or lifestyle. Over a 12 week period, the group that was given CLA lost 2.2 pounds of fat. Researchers Vessby and Smedman of another study found that a group given CLA lost 1.2% more body fat than those given a placebo over a 3 month period. The most recent study released in the American Journal of Clinical Nutrition placed more restrictions on the study to further test the ability of CLA to help those taking it lose body fat. The study, headed by Sandra Einerhand PhD, randomly assigned a group of obese individuals into either a group that received CLA or a group that received a placebo. After six months, the group that received CLA lost 5.6% more body fat than those who received a placebo. Also, the group that was given CLA lost approximately 3.3 pounds more than the placebo group.

What about long term results?

These studies showed that CLA is effective in fat loss over a short period of time, but what are the long term results of CLA? Yet another study ran by Scandinavian Clinical Research showed that over the course of 18 months, a group given CLA was able to lose more body fat than those given a placebo. Another long term study, headed by Jean-Michel Gaullier PhD, produced very interesting results. Gaullier assigned a group of a 180 men and women into three groups: a placebo group, a group given CLA in pill form with 4.5 g of 80% CLA daily, and a group given CLA in a syrup mixture placed in a capsule with 3.6 g of 76% CLA daily. All three groups were instructed to keep the same diet and exercise regimen. After a time span of one year, both CLA groups lost approximately 4 pounds and the placebo group retained the same weight. The group given the pill lost approximately 7% body fat, while the group that received the syrup mixture lost approximately 9% body fat. The placebo group had no loss in body fat. Also, both CLA groups gained muscle mass.

What are the effects of CLA if you stop dieting and exercising?

As much as we would all like to follow a healthy diet and exercise regularly, life can cause people to forgo their health and tend to other aspects of life. Researchers tested the possibility of whether or not CLA has any effect on a lapse into a less healthy lifestyle. Researchers from the University of Wisconsin-Madison showed that individuals who stopped dieting and exercising regained less fat and maintain the added lean muscle mass when taking CLA compared to those who received a placebo.

Does CLA burn problem area fat?

In the study headed by Einerhand, inspection showed that the woman who received CLA lost fat from their legs and abdomens, while men lost fat mostly from their abdomens. Cumulatively, the CLA group reduced their waist line by 1.2 inches. Another study published by the International Journal Obesity showed that men who were abdominally obese lost an average of 1 inch from their waistline when they were given CLA.

CLA is indeed an effective supplement that helps you lose fat and gain muscle. It is able to help those taking it to lose weight that is mainly body fat, even without any change in diet and exercise. CLA is also effective in fat loss during a long term period. If you happen to revert into a less healthy lifestyle, CLA has the ability to limit the fat gained from the lack of dieting and exercise, and it maintains the lean muscle mass gained while taking it. Most importantly of all, CLA helps individuals lose fat in problem areas, such as the thighs and abdomen. Before you consider taking CLA, please consult your doctor. CLA has been proven through numerous studies to be one of the few supplements available on the market to aid you in lose fat and gaining lean muscle mass.

References:

2007. "New research confirms CLA as fat buster." Available at New research confirms CLA as fat buster -new-research-confirms
2007. Charbonneau, Nicolle. "CLA May Promote Muscle Over Fat Gain." Available at Bodybuilding.com - Clayton South - Clayton's Health Facts: CLA.
2002. Kelley, Darshan S. PhD. "Panel Discussion: Human Trials / Efficacy." Available at http://ods.od.nih.gov/news/conferences/cla/kelley_ne w_presentation.pdf
2004. WebMD Medical News. "CLA: The New Miracle Weight Loss Pill?" Available at http://www.webmd.com/diet/news/20040520/cla-weight-l oss
2006. Hitti, Miranda. "CLA Weight loss Debate Continues." Available at Log In Problems

Great find Dig! CLA is some good stuff! One thing that wasn't mention in the study you posted is that CLA needs to be taken over a long period of time 6+ months to show the most significant gain reduction in body fat and muscles gain and keeps displaying these benefits as long as is taken(great for helping keep the fat off during the holiday season). It's most effective supplemental does is around 5-7g daily which is much higher then any supplement instructions will tell you, most recommend 1-3g. The study also left out that the reason you don't gain back fat as easily is that CLA is shown to inhibit fat cell division or mitosis, so that means that you wont get more fat cells but the ones that you do have still have the ability to expand in size. It's not a wonder pill but it is pretty amazing.

Well it won't be with an attitude like that iron.

I have several of my women i am training on these products the carnitine seems a little better for me but the women are doing great on the CLA. Keep up the great info.

I can't help it i just bought into all the hype lol

Iron got played like a playstation.