Conjugated Linoleic Acid:
Is It the Best Weight Loss Supplement?
Conjugated linoleic acid or CLA is often touted as the best weight loss supplement available.
But is it?
What is Conjugated Linoleic Acid?
Conjugated linoleic acid, or CLA, is a naturally occurring polyunsaturated fatty acid.
In recent years, CLA has gained a reputation as the best weight loss supplement for body builders due to its reported ability to both promote muscle growth and to reduce body fat. And it may do just that!
CLA: The Best Weight Loss Supplement in Animals?
CLA has clearly been shown to decrease body fat and to reduce the tendency to gain weight in several animal models - even in the absence of caloric restriction.
In one study examining the effect of CLA on weight gain, for example, hamsters fed a high-fat diet but supplemented with CLA gained significantly less weight than hamsters not supplemented with CLA – despite the fact that they ate more!
And CLA has been shown to reduce fat in animals as well. When pigs were given CLA supplements over a period of 8 weeks, they experienced a 31% reduction in fat deposits and a 21% increase in lean tissue formation.
Studies in rodents have also consistently shown that CLA supplementation causes a decrease in body fat - particularly a decrease in abdominal or visceral fat. Once again, this fat loss has occurred even in the absence of dietary change.
Is CLA the Best Weight Loss Supplement for Humans?
While many studies in animals have shown CLA supplementation reduces weight and the tendency to gain weight, studies in humans have been less consistent.
Nevertheless, some studies do suggest that CLA promotes fat loss and decreases the tendency to gain weight in humans just as it does in animal models.
For example, one study that compared the body composition of people who took CLA over a 6-month period that included the holiday season with those who did not found that those who took CLA supplements not only significantly reduced their body fat, but experienced less weight gain over the holidays.
Can CLA Help Those With Diabetes?
CLA supplementation has also been shown to help people with diabetes increase their sensitivity to insulin, improve control of their blood sugar and lose weight.
In one 8-week study, a group of diabetics who took CLA experienced a five-fold reduction in their blood sugar levels compared to a similar group that took safflower oil. The CLA group also lost weight while those who those who took safflower oil did not.
Although the average amount of weight loss experienced by those who took CLA was small – just 3.4 pounds – it was significant since the volunteers did not alter their diet or caloric intake.
Can CLA Help Prevent Cancer?
In addition to facilitating weight loss, several studies have suggested that CLA supplementation may also reduce the risk of certain cancers including cancers of the breast and prostate.
For example, when researchers at the University of Cornell tried to induced breast cancer in rats they found that only 53% of animals given a CLA supplement developed breast tumors compared to 93% of the animals who were not supplemented with CLA.
And CLA may help prevent the spread of cancer as well.
In one study, mice inoculated with human prostate cancer cells then given CLA not only had smaller tumors but had a significant reduction in lung metastasis compared to mice who were not given CLA.
And CLA has inhibited the spread of experimentally induced breast cancer in another animal model.
Is CLA the Best Weight Loss Supplement for YOU?
While CLA appears to promote weight loss and help prevent weight gain, it is important to remember that there is no magic weight loss pill.
On the other hand, since CLA may have additional health benefits including improved sensitivity to insulin, better blood sugar control, and anti-cancer effects, it may be a supplement worth taking.
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