What is cla

One review of these studies evaluated its long-term effectiveness on fat loss in overweight and obese participants. It concluded that taking 2. Additional studies have found that CLA has mixed but no real-world benefits on fat loss, even when combined with exercise 21 , 22 , Current research suggests that CLA has minimal effects on weight loss in both the short and long term, in addition to potential side effects While some studies have found them to have no adverse effects, the majority of research suggests otherwise 25 , In two meta-analyses, supplementing with CLA was associated with an increase in levels of C-reactive protein, indicating inflammation in the body 27 , On one hand, inflammation is important for fighting off potentially harmful pathogens or initiating tissue repair after a scrape or cut.

On the other hand, chronic inflammation is linked to several diseases, including obesity, cancer and heart disease 29 , 30 , Importantly, CLA from natural dietary sources is not associated with these effects 7 , 8. Therefore, until more research on its safety is available, it should not be taken in large doses or for extended periods. While you may not reap the same fat loss benefit, doing so allows you to increase your CLA intake from natural sources, which may confer other health benefits.

Several studies have shown that people who consume CLA from foods have a lower risk of diseases like heart disease and cancer 35 , 36 , 37 , Foods with the highest amounts include 40 , 41 , 42 :. However, the CLA content of these foods and food products varies with the season and diet of the animal. For example, milk samples that were collected from 13 commercial farms had the lowest amounts of CLA in March and the highest amounts in August Similarly, grass-fed cows produce more CLA than their grain-fed counterparts 44 , 45 , Many ineffective fat-burning supplements are on the market, and the research suggests CLA is one of them.

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Therefore, researchers have evaluated the action of CLA supplementation on the lipid and hormone profile, and the activity of the enzymes involved in the oxidation process [ 21 ]. Studies have demonstrated that isomers trans and cis , differently from the 9- cis trans of CLA, increase lipolysis significantly in the human adipocytes, and also have the function of diminishing the synthesis of fatty acids [ 15 ]. This would explain, in part, the possible action mechanisms of CLA on the body composition.

Although various studies were i n vitro , the metabolic hypotheses to explain the body fat reducing action of CLA began based on control of the expression of genes involved in the differentiation of pre-adipocytes into mature adipocytes, in other words, the expression of these genes would result in reducing lipogenesis [ 22 , 23 ].

In turn, the peroxisome proliferator-activated receptors PPARs are nuclear transcription factors that play a central role in the storage and catabolism of fatty acids FA.

They are part of a class of nuclear receptors that belong to the family of the nuclear receptor of the steroid, retinoid and thyroid receptors. Figure 2 shows the activation mechanism and requires the release of the co-repressor complex histone deacetylase activity by a binder, and the recruitment of the co-activator complex acetyltransferase activity.

The activated PPAR:RxR complex binds to the elements that are responsive to peroxisome proliferators PPRE , producing changes in the chromatin structure, giving rise to a transcriptionally competent structure.

Mechanism for transcriptional activation by PPAR. Panel a shows the inactivated state, without gene transcriptional of any target genes. The reduction of body fat occurs not due to the reduction in the number of adipocytes but rather by the reduction of their size. Considering that the size of the adipose cells is directly elated to the triglyceride content inside the cells, its reduction results in a smaller cell size.

The fatty acid is transported into the mitochondria by the carnitine-palmitoil-transferase CPT complex. The fatty acids are activated by the acyl-CoA synthetase enzyme forming an activated complex fatty acyl-CoA , with the carnitine-palmitoil-transferase CPT-1 enzyme.

This complex penetrates the mitochondrial membrane and reaches the intermembrane space. Thus, collectively, the increased lipolysis, the reduction of lipase lipoprotein activity and increased carnitine-palmitoil-transferase-1 CAT-1 activity lead to the reduction of the accumulation of fatty acids in the adipose and muscle tissues. These action mechanisms are those most discussed by the researchers [ 8 ]. The respiratory chain or electron transport chain is formed by a series of transport compounds located in the inner membrane of the mitochondria.

The last of these of these compounds is called cytochrome-oxidase, the only one that presents all necessary conditions to deliver electrons directly to the O 2. However, not all of the energy contained in the electrons will be contained in the ATP, since part of it evolves as heat to maintain the spontaneity of the successive transfers. As the electrons flow through the respiratory chain, they lose their free energy.

The rest of the free energy, which is not taken up for ATP re-synthesis, is released in the form of heat, increasing UCP activity [ 29 , 30 ]. UCPs are proteins found in the inner mitochondrial membrane that allow proton flow from the intermembrane space to the mitochondrial matrix.

However, the return of protons to the mitochondrial matrix does not lead to energy storage in the form of ATP thereby releasing heat. UCP-1, also known as thermogenin, often speeds up the proton return to the mitochondrial matrix so that energy from Krebs cycle, originated from the oxidation of energetic substrates including lipids , is lost in the form of heat which can lead to weight loss if this UCP is stimulated [ 31 ]. They differ in their distribution among tissues and possible function.

These proteins can exert a thermogenic effect and are capable of depleting the proton gradient, but their functions are not yet completely clear [ 13 , 26 , 31 ]. UCP-1 is responsible for lipid oxidation and heat production in brown adipose tissue abundant in hibernating animals. Human adults have higher levels of white adipose tissue and have UCP-2 and UCP-3, which appears to be related to heat generation.

The administration of thyroid hormones leads to respiratory chain uncoupling, which might be explained by an increase in UCPs [ 33 ]. According to Gaze et al. Rats supplemented with 0. Other researchers evaluated coconut oil, maize oil and CLA. In this study 28 rats were allocated to 4 different diets: supplementation with coconut oil, coconut oil and CLA, maize oil and maize oil and CLA.

After 28 days, total cholesterol, HDL—c and triglycerides were evaluated. It was found that the triglycerides diminished in the diet supplemented with coconut oil and CLA, and HDL-c diminished with the maize oil diet. The total cholesterol concentrations were lowest in the rats on the coconut oil and CLA diet, but not in the diet with maize oil and CLA.

This study suggests that the CLA might diminish adiposity and improve the lipid profile under some conditions [ 9 ]. In recent years, CLA supplementation has also been used in sports, aiming to reduce body fat and possibly improve performance [ 38 ]. Collectively, these mechanisms improve body composition and energetic metabolism. In addition, the studies shown in Table 1 , other evidence from human studies are shown below.

Few studies have evaluated changes in body composition with the use of CLA alone or in combination with physical exercise in humans. Blankson et al. However since physical training was performed at the same time as the CLA was used, and the levels of exercise were different among the groups, it was not possible to evaluate whether the effect of the body changes was due to the use of CLA, exercise, or the combination of both.

Gaullier et al. The authors observed that the CLA supplementation for this period in overweight adults is well tolerated, and CLA reduces body fat in overweight humans and can help maintain the initial fat and weight losses over the long term [ 11 ]. As to gender, Santos-Zago et al. On the other hand, individuals with overweight and obesity, who consumed the amount of 3. The responses to the different CLA isomers do not appear to present differences, although it was found that the trans , cis isomer increased the concentration of triglycerides and LDL cholesterol in a greater proportion in healthy men compared to the 9- cis , trans isomer [ 21 ].

In a review study, obese men diagnosed with metabolic syndrome used CLA for 4 weeks. The final result was a reduction of the abdominal circumference, however other anthropometric measures did not undergo a relevant change [ 37 ].

A randomized, double blind, placebo-controlled study looked at the effects of CLA supplementation on body composition and weight loss for 12 weeks, in individuals with obesity or grade I obesity in the Chinese population. Bioelectric impedance was the method used to evaluate body composition changes during the study. Individuals randomly received 1.

Kim et al. Eight weeks of conjugated linoleic acid supplementation has no effect on antioxidant status plasma total radical-trapping antioxidant potential, lipid peroxidation, lipid-soluble antioxidant vitamin concentration, erythrocyte antioxidant enzyme — superoxide dismutase, catalase, glutathione peroxidase , and leukocyte DNA damage between the CLA, compared to placebo group. After three weeks, women in the supplementation group had their body weight and percentage of body fat assessed by DEXA and skinfolds significantly decreased when compared to placebo or control diets.

Despite these positive results, it is noteworthy the fact that CLA was used concomitant to other nutritional supplements, and it is thus difficult to assess its effect individually on body adiposity [ 44 ].

The authors found no significant difference in body weight or body fat regain assessed by DEXA between the treatments; however, there was a significant increase in the number of leukocytes with CLA supplementation [ 45 ]. By the end of the study there were no significant differences regarding body weight, body composition, glycemic index and inflammatory profile among the three groups; however, there was a trend toward an increase in malondialdehyde levels a marker of oxidative stress and decrease in apoB linked to HDL-cholesterol levels among those receiving CLA [ 46 ].

DEXA analysis was used for the assessment of body composition. Supplementation with CLA reduced BMI and total adipose mass without changing lean mass; in contrast, safflower oil reduced trunk adipose mass, increased lean mass and significantly lowered fasting glucose. It is suggested that both oils have different effects on body composition in obese women with T2DM who are not also on a weight-loss diet or exercise plan [ 47 ].

Finally, a meta-analysis that included 7 clinical assays in the final analysis for the purpose of evaluating the use of CLA during a long time did not show significant results to support changes in the body composition when using CLA for a longer period [ 48 ].

Most of the studies were a mixture of the two predominant isomers, 9- cis , trans and trans , cis , in equal proportions. Although some studies indicate that doses above 3. Despite the positive effects of CLA supplementation on some health-related parameters, there are a few reports of possible adverse effects, mainly in rats and due to the 10 -trans and cis isomer.

In the animal models pro-carcinogenic effects and of increased production of prostaglandins attributed to CLA trans and cis have been identified [ 50 ]. Other negative effect may be due to the increase in the lipid oxidation products isoprostanes , besides the diminished leptin and greater probability of developing insulin resistance [ 51 ].

Studies also show undesirable effects in human beings as increased levels of triglycerides and LDL-cholesterol and reduction of the HDL levels, suggesting a negative alteration in the serum lipids profile [ 52 ].

Obese individuals also presented negative alterations in the glucose metabolism with insulin resistance in some studies [ 53 , 54 ]. Despite studies on CLA supplementation for the purpose of investigating changes in body composition and other benefits, both in animals and in humans, they are very discordant.

The capacity of CLA to alter the body composition positively by reducing the fat mass was proved in experimental models, and, in some studies on human beings. In fact, few studies have evaluated the use of CLA alone or in combination with physical exercise in humans, regarding changes in body composition.

Therefore, the clinical evidence appears to be insufficient and not unanimous regarding the effects on body fat reduction and major side effects have already been described. In this sense, the consumption of foods naturally enriched with CLA and not from supplementation during lifetime would be an alternative to reduce increased adiposity.

Besides, it could reduce de risk of other diseases associated with obesity, since they would ensure the beneficial effects on body composition and would not add effects that are adverse to health. Hasler CM. Functional foods: benefits, concerns and challenges-a position paper from the american council on science and health. J Nutr. Functional foods: needs, claims, and benefits. Article PubMed Google Scholar. Williamson C. Functional foods: what are the benefits? Br J Community Nurs. Green tea catechins enhance norepinephrine-induced lipolysis via a protein kinase A-dependent pathway in adipocytes.

Biochem Biophys Res Commun. Epub ahead of print. Roberfroid MB. CLA has been shown to be an effective tool for those who want to lose body fat without sacrificing their lean muscle mass. Because of its status as an omega-6 fatty acid, some people have concerns about CLA consumption.

The body does need omega-6 fatty acids, including CLA, to thrive and perform in the most optimal way, though. CLA also appears to function more like an omega-3 fatty acid in the body, too. As a result, it can help to reduce inflammation. CLA can be sold on its own in capsule or liquid form. The following are some of the most promising results experts have seen from their studies thus far:. Perhaps the most well-known and greatest benefit CLA has to offer is increased fat loss.

As you likely know, dieting down for a show or photoshoot can cause you to lose some of your hard-earned muscle alongside excess fat, which is something nobody but especially a bodybuilder wants to have to deal with. Many people report improvements in body composition when they supplement with CLA while also eating in a calorie deficit and losing body fat.

There are a few different mechanisms by which CLA promotes a decrease in body fat. First, it appears to affect certain receptors known as the PPAR-gamma receptors. By acting on these receptors, CLA inhibits both fat storage and fat cell production. CLA can also help to boost energy expenditure, which allows you to burn more calories during your workouts and as you go about your day.

CLA is useful to those who are dieting, too, because it often helps to improve satiety. In addition to its fat loss benefits, CLA may also help to strengthen the immune system. Because of its anti-inflammatory properties, it can help the immune system to function in a more optimal way and make it easier for the body to fight off infections.

Nothing sets back progress in the gym like a sudden illness, and CLA supplementation can help to prevent this from happening. Some research shows that higher CLA levels in the body have been linked to a reduced risk of type 2 diabetes.

It seems that CLA may also help to increase insulin sensitivity the more insulin-sensitive a person is, the easier it is for them to shuttle glucose out of the blood and into the muscle cells, where it can be used for energy. CLA supplementation, alone, will not prevent one from developing diabetes, of course. Gym-goers and athletes think a lot about strengthening their muscles.

Having strong, healthy bones will help to reduce their risk of fractures and other injuries, especially as they age, and CLA has been shown to promote increased bone strength.

CLA may improve heart health as well. Some recent studies have shown that it can help to prevent atherosclerosis, the accumulation of fatty plaques on the arteries, which has been linked to serious health conditions like heart disease, heart attacks, and strokes.

Researchers have suggested that CLAs effect on heart health has to do with the fact that it can improve liver function.