Doctors noted that those who took CLA also burned more body fat while awake , but that this result was not statistically significant.

This is one of the first studies to measure, over a hour period, how CLA burns fat. Earlier studies measured shorter periods of time, did not use a metabolic chamber, and did not monitor sleeping hours.

Doctors said the study confirmed that CLA burns body fat rather than fat from the diet. All articles shared on our site are for the purpose of nutritional information only and should not be considered a substitute for professional medical advice. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

CLA is found in certain foods and available as a fat-burning supplement. This article explains if CLA can help you lose weight. Countless supplements on the market claim to offer a quick way to drop excess weight by suppressing your appetite.

This is a detailed review of glucomannan, a natural dietary fiber that has been shown to be an effective weight loss supplement. Some people claim that certain vitamins and supplements can help you lose weight — but is that true?

Learn how to tell the facts from fiction. This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. Some studies show that it can help you lose…. When it comes to losing weight, not all fiber is created equal.

Only viscous dietary fibers have been shown to help people lose weight. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

Our testers and dietitians discuss whether MindBodyGreen…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based CLA Conjugated Linoleic Acid : A Detailed Review. By Kris Gunnars, BSc — Updated on October 23, What It Is Sources Weight Loss Benefits Side Effects Dosage and Safety Bottom Line Studies suggest that CLA has only modest effects on weight loss.

Share on Pinterest. What Is CLA? Found in Beef and Dairy — Particularly From Grass-Fed Animals. Can It Aid Fat Burning and Weight Loss? Potential Health Benefits. Large Doses May Cause Serious Side Effects. Dosage and Safety. The Bottom Line. How we reviewed this article: History.

Oct 23, Written By Kris Gunnars. Share this article. Read this next. Can CLA Conjugated Linoleic Acid Help You Lose Weight? A review of available research suggests that the benefits of taking CLA supplements alongside exercising vary.

The researchers, however, do include several studies that showed CLA supplements could reduce body fat and improve lean body mass, which is the ratio of fat to body weight.

In one study, participants who took 1. The authors said that CLA might reduce fat deposition. Recent studies have questioned whether CLA-induced weight loss has the same benefits as traditional methods of weight loss, the latter being calorie restriction and exercise.

One study compared two groups of obese mice with characteristics of human metabolic syndrome. To test weight loss, the researchers gave the first group of animals CLA supplements while putting the second group on a calorie-restriction diet. The scientists studied the physical changes between the two groups.

Both groups lost equal amounts of weight, though they had different physical changes:. The study concluded that calorie restriction was a healthier form of weight loss than taking CLA supplements.

Atherosclerosis , or hardening of the arteries, is when plaque builds up in the arteries. This is a risk factor for heart disease. One study on obese mice suggested that taking CLA supplements could protect against atherosclerosis. However, researchers need to do further studies before they know the true effects of CLA on atherosclerosis in humans.

People can get CLA from their diet by eating foods naturally rich in CLA or by taking CLA supplements. Animal products from ruminants, such as cows, goats, sheep, and deer contain CLA. These products include meat, milk, and cheese.

The amount of CLA in animal products depends on farming techniques. Products from grass-fed animals contain more CLA than those from grain-fed animals. Over recent decades, numerous studies have shown that grass-based diets improve fatty acid ratios, specifically increasing CLA and omega-3 content, and also increase the healthful antioxidant content in beef.

Feeding animals plant sources of linoleic acid, such as sunflower, soybean or linseed oil, can also increase the amount of CLA in their milk fat. A popular method of consuming CLA-rich butter is bulletproof coffee , which combines coffee, oil, and butter. The type of CLA in supplements is different from natural forms from animal products.

To make supplements, manufacturers create CLA by chemically altering plant sources of linoleic acid. There are no established guidelines, but past studies show effects from at least 3 g a day. Studies on fat loss used between 3.

The ODS say CLA seems to be safe when people take up to 6 g per day for a year. Beyond this, studies so far are inconclusive about how much CLA people may consume. Dramatic results seen in animal studies required mice to consume large amounts of CLA for effects. Also, there are few studies into long-term CLA supplementation.

The ODS report that CLA may cause side effects , such as:. Some studies suggest an association between the dosages people must consume to promote weight loss and negative effects , such as systemic inflammation and insulin resistance.

One study also suggests that CLA may worsen fatty liver disease. As a result of these concerns, more research must be done into the possible side effects of CLA in humans. CLA is present in food products from ruminants, including cows, goats, and sheep.

Products from grass-fed animals contain more CLA than products from grain-fed animals.

However, many studies show no effect at all 26 , 27 , 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. According to this paper, CLA can cause an average fat loss of 0.

kg per week for about six months. 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.

Though CLA supplements are linked to fat loss, the effects are small, unreliable and unlikely to make a difference in everyday life. 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 31 , 32 , 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. 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.

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. Large doses of supplemental CLA can cause increased accumulation of fat in your liver, which is a stepping stone towards metabolic syndrome and diabetes 35 , 36 , Keep in mind that many of the relevant animal studies used doses much higher than those people get from supplements.

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 The CLA found in most supplements is different from the CLA found naturally in foods.

Several animal studies have observed harmful side effects from CLA, such as increased liver fat. One review concluded that a minimum of 3 grams daily is necessary for weight loss Doses of up to 6 grams per day are considered safe, with no reports of serious adverse side effects in people 41 , Studies on CLA have generally used doses of 3.

Losing a few pounds of fat may not be worth the potential health risks — especially as there are better ways to lose fat. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

CLA is found in certain foods and available as a fat-burning supplement. This article explains if CLA can help you lose weight. Countless supplements on the market claim to offer a quick way to drop excess weight by suppressing your appetite. This is a detailed review of glucomannan, a natural dietary fiber that has been shown to be an effective weight loss supplement.

Some people claim that certain vitamins and supplements can help you lose weight — but is that true? Learn how to tell the facts from fiction. This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl.

Some studies show that it can help you lose…. When it comes to losing weight, not all fiber is created equal. Only viscous dietary fibers have been shown to help people lose weight.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based CLA Conjugated Linoleic Acid : A Detailed Review. By Kris Gunnars, BSc — Updated on October 23, What It Is Sources Weight Loss Benefits Side Effects Dosage and Safety Bottom Line Studies suggest that CLA has only modest effects on weight loss.

Share on Pinterest. What Is CLA? Doctors noted that those who took CLA also burned more body fat while awake , but that this result was not statistically significant. This is one of the first studies to measure, over a hour period, how CLA burns fat. Earlier studies measured shorter periods of time, did not use a metabolic chamber, and did not monitor sleeping hours.

Doctors said the study confirmed that CLA burns body fat rather than fat from the diet. All articles shared on our site are for the purpose of nutritional information only and should not be considered a substitute for professional medical advice.

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