CLA is a highly praised supplement for weight loss. My article, where I examined these compliments and the real effects of CLA in the light of research, is with you.
You have decided to lose weight. Then you started the research. The Internet, your friends, or the instructor at the gym have brought you to one door. You have to use CLA to lose weight!
Every day, dozens of people re-live this scenario, and they really have huge question marks in their minds.
But does CLA really have such an impact on weight loss?
I have previously reviewed L-Carnitine (carnitine), one of the commonly used supplements for weight loss, and wrote the results. Now, there is another supplement CLA (Conjugated Linoleic Acid) recommended for anyone who wants to lose weight!
In this article, what is CLA (Conjugated Linoleic Acid)? What does CLA do? Ask the question, Does CLA lose weight? How to use CLA? I will touch on many issues until the question and answer the questions.
If you are ready we go!
What is CLA (Conjugated Linoleic Acid)?
I know you never thought of using fats to burn fat, but CLA is a type of fat.
CLA, which is a form of omega-6 fatty acid, in other words, linolenic acid, is concentrated in animal foods and vegetable oils.
Also, Conjugated Linoleic Acid has many different types of molecules (isomers). We know that important known types have different metabolic effects. I will try to address these effects when appropriate.
I want to make the isomer definition already. It will be useful for the rest of the article. Isomer is the name given to structures that are made up of the same molecules but have different clustering of atoms and therefore have different properties.
You can see two different CLA isomers above.
What does CLA (Conjugated Linoleic Acid) do?
There are many benefits of Conjugated Linoleic Acid that are said to be successful. The most important of these are related to insulin resistance and weight loss. I believe these are good marketing tactics.
So, is the research in the direction I believe?
Let’s examine it.
1. CLA and insulin resistance
Conjugated Linoleic Acid and insulin resistance is a hot topic. The reason it is often talked about is that different Conjugated Linoleic Acidisomers have different effects on insulin resistance.
While the C9t11 CLA isomer breaks insulin resistance, it prevents the entry of t10c12 glucose into fat cells, allowing it to remain in circulation and to secrete more insulin.
More insulin secreted causes more insulin resistance.
Sixteen young participants join the study to see the effect of Conjugated Linoleic Acid on insulin resistance. Ten participants are given the c9t11 and t10c12 isomers mixed in half, while the remaining six participants are given a placebo.
The trial runs for eight weeks, and insulin resistance is tested by glucose loading at the start of the trial, week four, and week eight.
Out of ten participants who received CLA at the end of the study,
- Six of them decreased insulin resistance,
- An increase in the insulin resistance of the two,
- There was no change in insulin resistance in the remaining two participants.
- There was no change in insulin resistance in the placebo group.
There is a conclusion to be drawn here. Some individuals may be harmed and experience an increase in insulin resistance due to Conjugated Linoleic Acid use. Some individuals may benefit from the opposite. I believe this is due to bodily features and age.
As a result, two different Conjugated Linoleic Acid isomers show different effects on insulin and these effects are difficult to predict. For this reason, I negatively interpret the effect of Conjugated Linoleic Acid usage on insulin resistance.
2. CLA and weight loss
The effect of Conjugated Linoleic Acid on weight loss has been studied for many years. These studies were actually viewed from many different angles. The effects such as preventing the change of fat cells, stopping glucose entry into the fat cells I mentioned above, and releasing fatty acids from fat cells into the bloodstream are just a few of them.
Even though there are some positive studies on these effects, the weight loss effect obtained with Conjugated Linoleic Acid use is very minimal. In addition, the isomers of CLA used are also thought to be t10c12, the isomer that is effective and effective in fat loss.
I draw your attention, the t10c12 isomer that increases insulin resistance helps with weight loss. With the use of Conjugated Linoleic Acid, you get great damage while also getting a small benefit.
This is actually a study, not a study. Eighteen studies and results on Conjugated Linoleic Acid are analyzed. Based on the results of the studies, people using Conjugated Linoleic Acid can lose an average of 50 to 80 grams of fat per week, according to people who use a placebo.
When this number is calculated monthly, it corresponds to a fat loss of 200 to 320 grams.
As a result, it does not seem possible to greatly accelerate the weight loss effect using Conjugated Linoleic Acid. While the effect achieved even with severe doses is so low, it would be more logical to organize the right diet and exercise program instead of Conjugated Linoleic Acid supplementation. Apparently, hope for a miracle was lost again. Just like L-Carnitine.
3. The difference between natural CLA sources and artificial CLA sources
With the headings above, you have seen that supplementing Conjugated Linoleic Acid has no serious benefits for either weight loss or insulin resistance.
You might think, “If Conjugated Linoleic Acid is so ineffective, why has it been so studied?” The question may come. In fact, the situation is related to the more positive effects of Conjugated Linoleic Acid when taken with natural resources. You now know that Conjugated Linoleic Acid has different isomers and these different isomers have different effects.
Studies show that naturally fed animals can contain 3-6 times more CLA than normal in their milk and meat, and this CLA is more effective than supplemental intake.
For exactly this reason, it would be more correct to focus on Conjugated Linoleic Acid intake naturally.
Conjugated Linoleic Acid is also found in instant milk. I want to draw your attention to an important issue here because CLA is a fatty acid and “zero fat” milk does not contain Conjugated Linoleic Acid. Because during the degreasing process, it is filtered in Conjugated Linoleic Acid along with other oils.
For this reason, if you are planning to buy Conjugated Linoleic Acid with ready-made milk, definitely choose fatty milk.
Should I use Conjugated Linoleic Acid?
You have seen that Conjugated Linoleic Acid has minimal effect on weight loss. In this case, CLA won’t help you if you’re just focused on losing weight. Here, pseudo-science supplement vendors can show you nice and poor-quality sources and introduce CLA as a miracle, but unfortunately, CLA is not a weight-loss tool.
If you really want to increase your CLA intake, try to consume the meat of naturally living animals and drink their milk. For now, it would be most logical to take CLA naturally instead of Conjugated Linoleic Acid that contains unnatural and unknown isomers.
We also mentioned that Conjugated Linoleic Acid can increase insulin resistance. Besides, I want you to know that the c9t11 CLA isomer lowers the blood HDL (good cholesterol) level and increases the triglyceride level.
This can lead to serious fatty liver problems in the long run.
How to use CLA?
If you have somehow decided to use CLA, 3.5 grams of intake per day will be sufficient. You can buy it at any time of the day.
The important thing here is that you do not take CLA with fiber foods that bind fat. Otherwise, the removed fibers can bind CLA and the CLA can be thrown out without being absorbed.
Is Conjugated Linoleic Acid harmful?
Although CLA has side effects due to different isomers, serious and life-threatening harm has not been detected by studies. For this reason, we can include CLA in the list of safe supplements to use.
Again, classifying a substance as safe does not mean it has no side effects!
Besides, of course, you should consult with your physician who follows you and get their opinions before using it.