What is CLA (Conjugated Linoleic Acid), and does it really help with weight loss

What is CLA (Conjugated Linoleic Acid), and does it really help with weight loss?

For those that have been down the road of trying to lose weight and create a leaner body composition, researching what supplements to take may have been part of that journey. And it’s a minefield! Trying different supplements and not seeing the desired results can be frustrating, not to mention hard on the hip pocket.

Conjugated Linoleic Acid (CLA) is one stimulant-free supplement associated with fat loss that seems to come up repeatedly. It is a fatty acid high in Omega 6, generally naturally found in meat and dairy foods. Yet what is about CLA supplementation that promotes weight loss? And how does it actually work?

We want to create some clarity in the noisy world of fat loss supplements, so you can make some great choices with your supplement stack. In this article we give you all the knowledge on CLA you need, as it may be a perfect match for your body composition goals.

What is CLA?

CLA is a polyunsaturated fatty acid (PUFA), naturally found in meat, dairy and vegetable oil products in the diet. This makes CLA a trans fat, yet a healthier kind found in natural foods that are safe to eat. It is the highly processed trans fat that is found in fried takeaway and commercial junk food that can lead to health problems.

Animals make CLA from the food they eat, and store it in their milk and muscle tissue. We already consume this Omega 6 fatty acid in our diets most of the time, yet a lot of the supplements are actually made from oils like safflower and pomegranate.

How does CLA work on fat loss?

The word on the street with CLA is that it can help with losing fat and building a leaner physique in the gym. We now have a fantastic group of studies to back up some of these claims, and give us even more benefits to consider.

CLA is used as a tool to target those stubborn pockets of fat- the ones on the stomach, hips and thighs that seem incredibly tough to budge. If you have ever been doing all the right things, like training hard and tracking your calories carefully, yet not seeing the desired result in these areas you may understand what ‘stubborn’ areas are.

Researchers first noted an improvement in fat loss, appetite reduction and the amount of calories burnt in mice, and then human studies. Of course results with people have some variation, as diet and exercise can’t be the same for everyone. Overall, supplementing CLA appeared to have good fat loss in the people taking it regularly.

It is shown that CLA reduces how much fat we store, along with increasing our ability to break it down. CLA has also been known for reducing fat in certain areas, like the legs and abdominal area in particular. It acts on certain enzymes and receptors in the body, to enhance or inhibit reactions in our body.

The theory is that taking CLA reduces the amount of active Lipoprotein Lipase (LPL), an enzyme responsible for the uptake of fat into our cells. If there is less LPL on the scene, the better chance we have of burning fat off before it is stored. Lower LPL can also reduce excessive hunger cravings.

CLA has been observed acting on the Peroxisome Proliferator-activated Receptors (PPARs), responsible for storing and breaking down fat cells. Helping to regulate PPARs is another way CLA helps to impact our fat stores and keep a lean body composition.

There is plenty of evidence that taking CLA can help to curb hunger and stop you reaching for that 3 pm chocolate bar. Scientists saw an increase in fullness and satiety when people were taking CLA, alongside a calorie restricted diet. Reducing the appetite could help you to stick to those goals, and prevent overeating that can derail even the best of plans.

Are there other health benefits to taking CLA?

CLA hasn’t just been shown to help with weight management and keep a leaner physique, the benefits seem to spread much further. In healthy people that were exercising regularly, taking CLA was shown to keep body fat down, yet maintain great lean muscle mass. There is also some really good evidence for the prevention of muscle wastage when training hard, great news for those trying to maintain mass and strength.

Heart health has been a huge topic in recent times, with cardiovascular disease being one of the most common health issue in Australia. One of the positives of CLA is that it may help to prevent plaque building up in the arteries, a serious contributor to heart attacks.

CLA has a lowering effect on blood cholesterol and lipids, another reason it definitely can help to keep the heart much happier. Having balanced cholesterol, and lower fats in the blood takes the pressure off our arteries. Keeps the blood pressure stable too!

How do I take CLA?

As CLA comes in an oil form, it is generally easier to take from either a dropper, or in capsule form. The recommended daily dose of CLA is between 3000-4500 mg daily, it may be easier to take in capsule form. The doses are also best split up to take three times daily, with breakfast, lunch and dinner.

Hydration is extremely important when taking CLA, to help the body flush out any unwanted by-products. Breaking down fat deposits can leave you feeling sluggish if the body does not remove everything efficiently, and water helps that process. It is best for the average adult male to drink at least 3.7 L daily and for adult females 2.9 L daily.

The Takeaway

If you’re someone who has felt that frustration at trying to lose fat, particularly in stubborn areas like the stomach and thighs, CLA could be a worthy supplement to try. The research is definitely positive, with great safety reports. CLA is something that can be taken long-term, without negative side effects in healthy people.

It is super important to see your healthcare provider for advice before beginning any new supplement regime, as every person is different. CLA needs to be introduced successfully with a great nutritious diet that is calorie conscious and an exercise program that suits your goals.