• Table of Contents

  • The Effects of CLA Supplementation on Body Fat Levels
  • The Science Behind CLA
  • Pharmacokinetics of CLA
  • Pharmacodynamics of CLA
  • Effects on Body Fat Levels
  • Real-World Examples
  • Expert Opinion
  • Conclusion
  • References

The Effects of CLA Supplementation on Body Fat Levels

Conjugated linoleic acid (CLA) has gained popularity in recent years as a potential supplement for weight loss and body fat reduction. It is a naturally occurring fatty acid found in dairy and meat products, and is also available in supplement form. With the rise of obesity rates and the desire for a quick fix, many individuals have turned to CLA as a solution. But what does the research say about its effectiveness? In this article, we will explore the pharmacokinetics and pharmacodynamics of CLA and its potential effects on body fat levels.

The Science Behind CLA

CLA is a type of polyunsaturated fatty acid that is found in small amounts in our diets. It is primarily found in dairy and meat products from grass-fed animals. The most common forms of CLA are cis-9, trans-11 and trans-10, cis-12. These isomers have different effects on the body, with cis-9, trans-11 being the most biologically active form.

CLA works by inhibiting the enzyme lipoprotein lipase, which is responsible for breaking down fat in the body. This leads to a decrease in fat storage and an increase in fat burning. It also has anti-inflammatory properties and has been shown to improve insulin sensitivity, which can aid in weight loss.

Pharmacokinetics of CLA

When taken as a supplement, CLA is absorbed in the small intestine and transported to the liver. From there, it is metabolized and distributed throughout the body. The absorption rate of CLA varies depending on the form and dosage of the supplement. Studies have shown that the cis-9, trans-11 isomer is better absorbed than the trans-10, cis-12 isomer, and higher doses have been found to have a greater effect on body fat levels.

CLA has a half-life of approximately 6 hours, meaning it stays in the body for a relatively short amount of time. This is why it is recommended to take CLA supplements multiple times a day to maintain a consistent level in the body.

Pharmacodynamics of CLA

The main mechanism of action of CLA is its ability to inhibit lipoprotein lipase, as mentioned earlier. This leads to a decrease in fat storage and an increase in fat burning. It also has been shown to increase the expression of genes involved in fat oxidation and decrease the expression of genes involved in fat storage.

CLA has also been found to have anti-inflammatory effects, which can contribute to weight loss. Chronic inflammation has been linked to obesity and metabolic disorders, and CLA has been shown to reduce markers of inflammation in the body.

Effects on Body Fat Levels

Numerous studies have been conducted to investigate the effects of CLA supplementation on body fat levels. A meta-analysis of 18 randomized controlled trials found that CLA supplementation resulted in a significant decrease in body fat mass compared to placebo (Whigham et al. 2007). Another study found that CLA supplementation for 12 weeks led to a significant decrease in body fat percentage and an increase in lean body mass (Gaullier et al. 2004).

However, it is important to note that the results of these studies are not consistent. Some studies have found no significant effects of CLA on body fat levels (Riserus et al. 2002), and others have even reported an increase in body fat mass (Smedman et al. 2001). This could be due to variations in dosage, duration of supplementation, and individual differences in response to CLA.

Real-World Examples

One real-world example of the potential effects of CLA supplementation on body fat levels is a study conducted on overweight and obese individuals. The participants were given either a CLA supplement or a placebo for 12 weeks. At the end of the study, the group taking the CLA supplement had a significant decrease in body fat percentage compared to the placebo group (Gaullier et al. 2004).

Another example is a study conducted on healthy, sedentary individuals. The participants were given either a CLA supplement or a placebo for 6 months. At the end of the study, the group taking the CLA supplement had a significant decrease in body fat mass compared to the placebo group (Riserus et al. 2002).

Expert Opinion

While the research on CLA supplementation and its effects on body fat levels is not entirely consistent, there is evidence to suggest that it may have a positive impact. However, it is important to note that CLA is not a magic solution for weight loss. It should be used in conjunction with a healthy diet and regular exercise for optimal results.

Additionally, it is important to choose a high-quality CLA supplement from a reputable source. As with any supplement, there is a risk of contamination or mislabeling, so it is crucial to do your research and choose a trusted brand.

Conclusion

In conclusion, CLA supplementation has been shown to have potential effects on body fat levels through its inhibition of lipoprotein lipase and anti-inflammatory properties. While the research is not entirely consistent, there is evidence to suggest that it may be a useful supplement for weight loss when combined with a healthy lifestyle. As with any supplement, it is important to consult with a healthcare professional before adding CLA to your regimen.

References

Gaullier, J. M., Halse, J., Hoye, K., Kristiansen, K., Fagertun, H., Vik, H., & Gudmundsen, O. (2004). Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. The American journal of clinical nutrition, 79(6), 1118-1125.

Riserus, U., Berglund, L., Vessby, B., & Arner, P. (2002). Treatment with dietary trans10cis12 conjugated linoleic acid causes isomer-specific insulin resistance in obese men with the metabolic syndrome. Diabetes care, 25(9), 1516-1521.

Smedman, A., Vessby, B., & Basu, S. (2001). Conjugated linoleic acid supplementation in humans—metabolic effects. Lipids, 36(8), 773-781.

Whigham, L. D., Watras, A. C., & Schoeller, D. A. (2007). Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. The American journal of clinical nutrition, 85(5), 1203-1211.