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Keep the Pounds Off with Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid reduces body fat mass
As stated before, there is no doubt that conjugated linoleic acid supplementation can prevent weight gain. But researchers have also determined that CLA can decrease body fat mass. It does this in four distinct ways:
- CLA decreases the amount of fat that is stored after eating
- CLA increases the rate of fat breakdown in fat cells
- CLA increases the rate of fat metabolism
- CLA decreases the total number of fat cells
These four fat fighting mechanisms actually operate in two separate ways. CLA works on the adipocytes (the principle site where fat is stored) and the skeletal muscle cells (the principle site where fat is burned for energy).
Studies have shown that conjugated linoleic acid decreases the activity of lipoprotein lipase (LPL). LPL is the enzyme that transfers triglycerides from the blood into the adipocytes for storage; triglycerides are the form in which most fat exists in food as well as in the body. Simultaneously, CLA also stimulates lipolysis, or the breakdown of stored triglyceride, in the adipocytes.8 CLA has also been shown to increase adipocyte apoptosis. Apoptosis, also called cell suicide, is the disintegration of fat cells. By increasing the rate of apoptosis, CLA is able to decrease the number of existing fat cells.9
Additional studies have demonstrated that carnitine palmitoyltransferase (CPT) activity is increased with conjugated linoleic acid. CPT is the enzyme that transports fatty acids into the mitochondria where they are used to make energy. By increasing the activity of CPT in the skeletal muscles, CLA is able to increase the transport of fat into the mitochondria. This process leads to an increase in the rate of energy production from fat, called beta-oxidation.8
Conjugated linoleic acid fights the yo-yo effect
Many dieters are familiar with yo-yo dieting. That’s where one successfully loses 5, 10, even 25 pounds only to put that weight right back on as soon as they stop dieting. CLA has been shown to break the yo-yo effect.
A 2007 study by researchers at the University of Massachusetts, Amherst, concluded that “CLA may be more effective at protecting against fat mass regain following weight loss ...”10
Preventing weight gain in the first place
Probably the most impressive study to come out regarding conjugated linoleic acid and weight gain was published in the March, 2007 edition of International Journal of Obesity. That study was entitled: “The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain.” This was a randomized, double-blind, placebo-controlled study involving 40 overweight individuals over a six month time period.
In the study, half the people in the study took 3.2 grams of CLA per day and the other half took a placebo. At the end of six months, which included the November/December holiday season, body fat was significantly reduced within the CLA group and body composition improved.
In their conclusion, the researchers wrote, “CLA supplementation among overweight adults significantly reduced body fat over 6 months and prevented weight gain during the holiday season.”11
Is conjugated linoleic acid right for you?
While both the animal and human studies involving CLA’s ability to maintain lean muscle mass and reduce body fat mass are impressive, CLA may not be right for everyone. Most of the human clinical trials that showed a reduction in body fat or the prevention of body fat accumulation also included some form of exercise in conjunction with CLA supplementation.
Conjugated linoleic acid’s safety is not in question. In July 2008, the FDA gave CLA its Generally Recognized as Safe (GRAS) status and a 2007 Japanese study published in the Journal of Oleo Science concluded “CLA at a dose of 3.4 g/day is a safe dietary level...”12
So while conjugated linoleic acid is not a magic bullet for weight loss, it is a safe and viable option for those who are looking to prevent wait gain and maintain lean muscle mass. And if you want to keep the pounds from piling up next holiday season, embarking on a CLA supplementation plan now makes a lot of sense.
Editor's Note:
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Visit www.amazon.com – a great way to find competitive deals on supplements offered by many different manufacturers.
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This article is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a physician before embarking on a dietary supplement program.
References
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Ip, C., J. A. Scimeca, et al. (1994). "Conjugated linoleic acid. A powerful anticarcinogen from animal fat sources." Cancer 74(3 Suppl): 1050-4.
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Belury MA. Inhibition of carcinogenesis by conjugated linoleic acid: potential mechanisms of action. J Nutr. 2002 Oct;132(10):2995-8.
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Kelley NS, Hubbard NE, Erickson KL. Conjugated linoleic acid isomers and cancer. J Nutr. 2007 Dec;137(12):2599-607.
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De la Torre A, Debiton E, et al. Conjugated linoleic acid isomers and their conjugated derivatives inhibit growth of human cancer cell lines. Anticancer Res. 2005 Nov-Dec;25(6B):3943-9.
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Kritchevsky D, Tepper SA, Wright S, Tso P, Czarnecki SK. Influence of conjugated linoleic acid (CLA) on establishment and progression of atherosclerosis in rabbits. J Am Coll Nutr. 2000 Aug;19(4):472S-477S
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Navarro V, Macarulla M, et. al Effects of trans-10, cis-12 conjugated linoleic acid on cholesterol metabolism in hypercholesterolaemic hamsters. Eur J Nutr. 2007 May 3;: 17479210.
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Schoeler DA, Watras AC, Whigham LD. A meta-analysis of the effects of conjugated linoleic acid on fat-free mass in humans. Appl Physiol Nutr Metab. 2009 Oct;34(5):975-8.
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Park, Y., Albright, K.J., Liu, W., Cook, M.E., and Pariza, M.W. Effect of conjugated linoleic acid on body composition in mice. Lipids. 1997; 32, 853-858.
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Evans, M. Geigerman, C.,, Cook, J., Curtis, L., Kuebler, B., and McIntosh, M. Conjugated linoleic acid suppresses triglyceride accumulation andinduces apoptosis in 3T3-L1 readipocytes. Lipids. 2000; 35, 899-910.
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Park Y, Albright KJ, Storkson Jm, Pariza MW. Conjugated linoleic acid (CLA) prevents body fat accumulation and weight gain in an animal model. J Food Sci. 2007 Oct;72(8):S612-7.
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Watras AC, Buchholz AC, Close RN, Zhang Z, Schoeller DA. The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. Int. J Obes. 2007 Mar;31(3):481-7. Epub 2006 Aug 22.
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Iwata T, et al. Safety of dietary conjugated linoleic acid (CLA) in a 12-weeks trial in healthy overweight Japanese male volunteers. J Oleo Sci. 2007;56(10):517-25.