Cla Blend
Also known as: CLA, Conjugated Linoleic Acid, Cis-9, Trans-11 Octadecadienoic Acid, Trans-10, Cis-12 Octadecadienoic Acid, Conjugated Linoleic Acid (CLA)
Overview
Conjugated Linoleic Acid (CLA) is a group of fatty acid isomers of linoleic acid, predominantly consisting of c9, t11 and t10, c12 forms. This naturally occurring fatty acid is primarily sourced from meat and dairy products of grass-fed animals. As a dietary supplement, CLA is often promoted for its potential benefits in weight management and enhancing body composition while potentially lowering cardiovascular risks. Research has provided a variety of insights through randomized controlled trials (RCTs) and meta-analyses, demonstrating its various health benefits, although the quality of evidence can be variable ranging from moderate to low due to study heterogeneity and imprecise results. CLA typically comes in various supplement forms, primarily capsules and softgels, appealing to a broad audience seeking weight loss and overall wellness.
Benefits
Evidence suggests that CLA supplementation is associated with several noteworthy benefits, especially concerning weight management. On average, CLA has been shown to facilitate a weight reduction of approximately 0.72 kg. Furthermore, it aids in body fat reduction, particularly when combined with exercise, exhibiting a standardized mean difference of -0.42. CLA may also lower oxidative stress, reflected by a decrease in malondialdehyde (MDA) levels, with a significant p-value of 0.003. Additionally, it has the potential to improve insulin resistance in individuals with a BMI of 25 kg/m² or higher, with some beneficial effects noted on lipid profiles, although results regarding cardiovascular risks have shown mixed outcomes depending on individual responses.
How it works
The mechanism of action of CLA primarily revolves around its influence on lipid metabolism and insulin sensitivity. CLA interacts with various body tissues, including adipose tissue, the liver, and muscle, impacting fat storage and overall metabolism. It is believed to modulate the expression of several genes linked to lipid metabolism and adipogenesis. The absorption of CLA mainly occurs in the gastrointestinal tract, which facilitates its distribution to different tissues; however, specific details regarding its bioavailability remain somewhat limited.
Side effects
Generally, CLA is considered safe for most individuals when consumed as directed, with common side effects being rare. Mild gastrointestinal disturbances are the most frequently reported, but uncommon effects are infrequently documented. The current literature suggests limited significant drug interactions, and no explicit contraindications have been widely recognized. However, it is advisable for pregnant or lactating women to consult healthcare professionals prior to CLA use, primarily due to a lack of substantial research in those populations. While the overall safety profile is favorable, caution should be exercised due to insufficient long-term safety data regarding potential adverse effects.
Dosage
The recommended dosage for effective CLA supplementation typically ranges from 1 to 3 grams daily, with the minimum effective threshold being around 1 to 2 grams per day. Individual responses may influence the ideal dosing. No established maximum safe dose exists, but dosages greater than 3 grams daily are not extensively studied. CLA can be taken at any time of day, although it is frequently advised to consume it with meals to enhance its absorption; different forms, such as capsules and softgels, are widely available, and absorption might be further improved when taken with fatty meals.
FAQs
Is CLA safe for long-term use?
CLA is generally considered safe, but the long-term effects and interactions with medications are not fully understood.
How should I take CLA for best results?
CLA can be taken at any time during the day, but it is often recommended to take it with meals for better absorption.
What kind of results can I expect from CLA?
Users may experience moderate reductions in body weight and body fat over several weeks of supplementation.
Does CLA improve exercise performance?
CLA does not significantly enhance exercise performance or improve lipid profiles when used alone or with exercise.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5790811/ – This meta-analysis reviews the effects of CLA on body composition and weight loss, synthesizing data from various studies to conclude that CLA may promote weight loss in subjects, albeit with varying effectiveness across different trials.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6203308/ – The article explores the health benefits of CLA, focusing on its role in reducing body fat and improving metabolic parameters. It highlights the complexities and contradictions in existing research regarding CLA's efficacy and safety.
Supplements Containing Cla Blend
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