Clarinol Cla
Also known as: Conjugated Linoleic Acid, CLA, Clarinol CLA
Overview
Conjugated Linoleic Acid (CLA) is a geometrical isomer of linoleic acid, a polyunsaturated fatty acid naturally found in meat and dairy products, particularly from grass-fed animals. It is widely used as a dietary supplement due to its purported anti-inflammatory, anti-diabetic, anti-cancer, and anti-obesity properties. The most studied isomers are cis-9, trans-11 and trans-10, cis-12. Research on CLA is extensive, with numerous randomized controlled trials (RCTs) and meta-analyses examining its effects on body composition, lipid profiles, and overall health. While the quality of evidence varies, high-quality systematic reviews and meta-analyses provide a robust basis for understanding its potential benefits and limitations. CLA is available in various forms, including capsules and softgels, and is often marketed for weight management and improving body composition.
Benefits
CLA supplementation has demonstrated small but significant reductions in body weight, body mass index (BMI), waist circumference, and body fat percentage. A meta-analysis of 70 RCTs (n=4159) showed significant reductions in body mass (WMD: -0.35 kg, 95% CI: -0.54, -0.15, p < 0.001), BMI (WMD: -0.15 kg/m², 95% CI: -0.24, -0.06, p = 0.001), and body fat percentage (WMD: -0.77%, 95% CI: -1.09, -0.45, p < 0.001). However, effects on lipid profiles are mixed; one meta-analysis found increased triglycerides (TG) but decreased total cholesterol (TC). Overweight and obese individuals may experience small benefits in body composition. Overall, effect sizes are generally small and may not always reach clinical significance.
How it works
CLA influences lipid metabolism, insulin sensitivity, and adipogenesis through various biological pathways. It interacts with the endocrine system, potentially affecting hormone levels related to fat metabolism and energy balance. CLA isomers can bind to peroxisome proliferator-activated receptors (PPARs), which regulate gene expression related to lipid and glucose metabolism. CLA is generally well-absorbed when taken orally, although bioavailability can vary depending on the formulation and isomer composition.
Side effects
CLA is generally considered safe, but long-term effects are not fully understood. Common side effects include gastrointestinal symptoms such as constipation, diarrhea, and soft stools. Uncommon side effects are not well-documented. There are no significant known drug interactions, but caution is advised when using CLA with other lipid-modifying agents. CLA supplementation is generally not recommended for pregnant or lactating women due to limited safety data. Individuals with pre-existing health conditions should consult healthcare providers before use.
Dosage
Typical dosages of CLA range from 1 to 3 grams per day, with optimal dosages between 1.5 to 3 grams per day based on research. There is no established maximum safe dose, but doses above 3 grams per day are less commonly studied. There are no specific timing recommendations, but absorption may be enhanced when taken with meals. CLA is available in capsules and softgels, and the isomer composition may influence efficacy. There are no known required cofactors for CLA supplementation.
FAQs
Is CLA safe?
CLA is generally safe but can cause gastrointestinal side effects. Consult a healthcare provider if you have underlying health conditions.
When should I take CLA?
There is no specific timing recommendation, but taking it with meals may enhance absorption.
What results can I expect from CLA?
You might see small improvements in body composition and lipid profiles, but these effects may not be clinically significant.
Is CLA a weight loss 'magic bullet'?
No, CLA is not a magic bullet for weight loss; it may only contribute to small, incremental changes in body composition.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1336889/full – This meta-analysis of 35 RCTs (n=1,476) examined the effects of CLA on lipid profiles. It found that CLA increased triglyceride (TG) levels compared to olive oil and decreased total cholesterol (TC) levels compared to placebo, highlighting mixed effects on lipid metabolism. The study used the GRADE approach, indicating high-quality evidence despite heterogeneity in some results.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.953012/full – This systematic review and meta-analysis of 14 RCTs evaluated CLA's impact on cardiovascular risk factors in patients at risk of CVD. The analysis (17 effect sizes) revealed small but significant reductions in body weight, BMI, and body fat percentage, but no significant effect on lipid profiles and blood pressure. The evidence quality was rated as moderate to high using the GRADE approach.
- https://pubmed.ncbi.nlm.nih.gov/39439191/ – This systematic review and meta-analysis of 70 RCTs (n=4159) assessed the effects of CLA supplementation on anthropometric and body composition markers. The findings indicated that CLA significantly reduced body mass, BMI, waist circumference, and body fat percentage, while increasing fat-free mass. Despite high heterogeneity in some outcomes, the study provided high-quality evidence using the GRADE approach.
- https://pubmed.ncbi.nlm.nih.gov/21990002/ – This study investigates the effect of CLA on body composition and metabolic parameters. While specific details require direct access to the study, it contributes to the broader understanding of CLA's role in weight management and metabolic health.
- https://pubmed.ncbi.nlm.nih.gov/37671495/ – This study provides further insights into the effects of CLA supplementation. Further details would require direct access to the study, but it contributes to the overall body of evidence regarding CLA's potential benefits.
Supplements Containing Clarinol Cla
CLA 1000 mg
GNC Pro Performance
CLA 1000 mg
GNC Pro Performance
Tone & Define Pink Lemonade
GNC Total Lean Advanced
CLA-1300
GreenLife
CLA
GNC Total Lean
Re-Built Mass XP Strawberry
GNC Beyond Raw
CLA-1300 Max Potency
Nature's Way