CLA en la pérdida de peso, ¿es efectivo?

Is CLA effective for weight loss?

Conjugated linoleic acid is found in foods and sports supplements, but does CLA in weight loss work?

Naturally present in meat and dairy products and widely associated with various health benefits, including weight loss; therefore, CLA in weight loss may be effective depending on the circumstances.

In this article, we take a closer look at how this compound is connected to weight loss, as well as practical information such as daily dosage recommendations, side effects, and the different types of supplements available.

What is conjugated linoleic acid (CLA)?

The compound is an omega-6 fatty acid found naturally in meat and dairy products, especially in grass-fed varieties.

This polyunsaturated omega-6 essential fatty acid (called EFA) is a mixture of positional and geometric isomers of linoleic acid, and has been widely studied by sports medicine and science in general.

  • The word “conjugated” refers to the type of bond between the molecules.

It comes from linoleic acid (LA), which is found in the grass and grains that animals such as cows and sheep eat.

CLA supplements are generally made from LA derived from safflower or sunflower oil. It is modified using products, enzymes, or “friendly” bacteria during the manufacturing process to convert it into what we know.

Obviously, eating more dairy products and meat will not increase the levels of this fatty acid by much; consequently, you should take it as a dietary supplement to make a difference.

How does CLA work to burn fat?

To understand how CLA in weight loss is related, we need to understand this: it is believed to trigger a series of chemical reactions that stimulate fat burning in the body.

Speeds up metabolism:

  • By increasing the amount and rate at which the body burns calories and fat.
  • As a result, the body increases the number of calories it burns and uses its energy reserves more efficiently.

Increases insulin resistance:

  • Studies have found that having higher levels of CLA in the blood may lead to lower levels of leptin, a hormone believed to regulate fat levels.
  • High leptin levels may play a role in obesity, one of the greatest risk factors for adult-onset diabetes.

Helps the body mobilize stored fat:

  • It does so through a mechanism that helps break down muscle and reduce fluids.
  • One particular study tested the impact of a 4.5 g CLA supplement on fat loss; the group that took the supplement lost nearly 9% more body fat than the placebo group.

Kills white (“bad”) fat cells:

  • CLA’s ability to reduce body fat mass and increase lean muscle mass is not yet fully understood.
  • It is believed to trigger the death of fat cells, reduce fat cells, and potentially speed up metabolism to promote weight loss (as mentioned in point 1).

You can find the best and most diverse CLA supplements at MASmusculo, one of the stores with the widest variety of weight-loss products on the European market.

How does CLA help with weight loss?

Most of the fat-burning claims made about this fatty acid are based on its effect on the PPAR system, a family of signaling receptors related to a range of metabolic functions in the body, including fat burning and natural steroid signaling [EMM].

This is an example of how, sometimes, you have to consume fat in order to lose fat (although the amount of fat that conjugated linoleic acid adds to your diet is negligible).

As for the “fat-burning” qualities widely associated with the supplement, research has shown that it burns fat by increasing levels of enzymes (lipase) and proteins responsible for breaking down fat.

In a real-world scenario, if you take CLA and train hard, you could burn fat more efficiently, using less protein for energy, which gives you an extra advantage: “an anti-catabolic process” [EAC].

Most experts concluded that CLA works for weight loss because it increases the rate of energy expenditure, specifically by increasing the rate at which fat is burned.

Even,

  • A study conducted by the University of Wisconsin–Madison found that CLA improved fat burning during sleep.
  • On the other hand, we have been taught that we cannot reduce localized fat, reduce fat in specific areas, but a study published in the British Journal of Nutrition in 2007 observed that taking CLA seemed to change the fat stored around the legs and hips [EGR].
  • A third study conducted in 60 men and women in Barcelona found that CLA was shown to target “abdominal fat” [EGA].

Which of the studies on CLA for weight loss is the most notable?

A mega-experiment published in a university scientific journal examined the effects of CLA in people. The experiment is titled «Conjugated Linoleic Acid Reduces Body Fat Mass in Obese and Overweight Humans» [ESP].

In this human study, the following were evaluated:

  • The effects of CLA on lipolysis in fat cells (the breakdown of fat in fat cells into free fatty acids).
  • The increased oxidation of fatty acids from stored fat in both adipocytes (fat cells) and skeletal muscle.

Previously, it was found that lipase activity (enzymes that break down fats) increases in adipocytes. In addition, fatty acid oxidation increases due to increased carnitine palmitoyltransferase activity (just a long name for an enzyme involved in fat metabolism) in adipocytes and skeletal muscle.

The study design was a single-center, randomized, double-blind, placebo-controlled study with five parallel groups (statistical jargon—basically, this was a good setup for an experiment). The placebo (fake pill) was 9 grams of olive oil per day instead of CLA.

  • The amounts of CLA used were 1.7, 3.4, 5.1, and 6.8 grams of CLA per day (4 capsules containing 75% pure CLA).
  • The subjects in the experiment completed a total of three clinical visits during the 12-week period.

The results showed a significant difference in body fat mass in the groups that took 1.7 grams, 3.4 grams, and 6.8 grams combined, and significant differences within the 3.4-gram and 6.8-gram groups. In this scenario, the 6.8-gram group significantly increased lean body mass.

Can CLA help with overall health?

In general, although there are some promising data from animal studies on the health effects of CLA supplementation, results in human trials have been much more variable.

Populations with pre-existing conditions, such as hypertension or obesity, appear to be the only ones to benefit from supplementation. More research is definitely needed.

Here is some of what has been studied:

Supports the cardiovascular system:

  • Two studies (one meta-analysis) showed that approximately 4.5 g of CLA over two months can regulate blood pressure, bringing levels into the normal range in people with hypertension [EHT].

Strengthens the immune system:

  • Supplementation has been shown to have beneficial effects on immune and inflammatory responses in animal models [ESI].

How does CLA work for weight loss?

The possible mechanisms of action showing that CLA can alter body composition involve metabolic changes that promote reduced lipogenesis and enhanced lipolysis, accompanied by fatty acid oxidation in skeletal muscle,

This would occur due to increased carnitine palmitoyltransferase-1 activity and action, or possibly due to the inhibition of adipocyte differentiation.

Therefore, researchers have evaluated the effects of CLA supplementation on lipid and hormonal profiles and the activity of enzymes involved in the oxidation process to determine CLA's effectiveness in weight loss.

Studies have shown that the 10-trans and 12-cis isomers, unlike the 9-cis 11-trans CLA isomer, significantly increase lipolysis in human adipocytes and also reduce fatty acid synthesis [ECL].

This would partly explain the possible mechanisms of action of CLA on body composition. Although several studies were in vitro, the metabolic hypotheses explaining CLA's body-fat-reducing action were based on controlling the expression of genes involved in the differentiation of preadipocytes into mature adipocytes; that is, the expression of these genes would result in reduced lipogenesis.

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

They are part of a class of nuclear receptors belonging to the nuclear receptor family of steroid, retinoid, and thyroid receptors.

Three isoforms of the nuclear receptor have already been identified: PPAR-alpha, PPAR-beta, and PPAR-gamma. PPAR-alpha and PPAR-beta are involved in lipid metabolism, especially proteins related to fatty acid oxidation, and glucose metabolism, while PPAR-gamma is involved in adipocyte differentiation.

How should CLA be taken for weight loss?

A variety of CLA forms are available, including powders and tablets. However, it is most commonly consumed as a softgel or capsule.

Health and diet experts recommend taking 1 to 3 g of CLA for weight loss. People weighing 70–75 kg or more should take 3.5 g to receive all its health benefits.

Can CLA be taken every day?:

  • Yes, it is possible to take it every day, but make sure not to exceed the recommended dose and always follow the manufacturer's instructions.

When is the best time to take CLA?:

  • The general consensus is that it is most effective when taken before or during meals, which may help the body absorb it better.

When should you not take CLA?:

  • If you have high cholesterol, it is better to avoid it because CLA is a fat. Although increases in LDL could be due to chance, there is no certainty about whether it has a significant effect, which could negatively affect heart health.

What should you combine CLA with?:

  • You can combine it with L-carnitine, which works through another pathway parallel to CLA.
  • It is best to add Acetyl-L-carnitine before training and L-carnitine post-workout, combined with 4 g of CLA daily. Ideally, take 2 g in the morning with breakfast and 2 g at night with dinner; this will make fat burning more efficient.

Conclusions

CLA plays an important role in lipid metabolism, especially with regard to the cellular oxidative system, which explains many of the physiological properties of fatty acids.

Its action on lipid metabolism is associated with inhibiting glucose uptake in adipocytes and may lead to changes in insulin metabolism and cause hyperinsulinemia, as well as an increase in inflammatory markers.

There is a great deal of research evaluating the effects of CLA on energy metabolism, promoting significant changes in lipid metabolism and body composition, as we have already seen.

As a result, some effects that can be cited include:

  • Reduction in body fat,
  • Improved insulin resistance,
  • A better lipid profile means a lower risk of atherosclerosis.
  • Modulation of the immune system.
  • Stimulation of bone mineralization, and,
  • Reduction in blood glucose.

Ultimately, however, the most studied effect of CLA supplementation is its ability to alter body composition, promoting an increase in lean mass and a reduction in fat mass.

In summary, we would like you to watch this video made by MASmusculo some time ago, which discusses the properties of CLA in weight loss.

References

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