CLA (Conjugated Linoleic Acid )

CLA, a very popular weight loss supplement now being sold in health food stores, is reported to be free of the side effects common with weight loss products containing ephedrine and caffeine. Cattle and dairy cows convert linoleic acid into CLA, but humans do not have this ability. In order for humans to get CLA in their diet they have to eat beef, drink milk or take supplements.

Research using CLA in animals has been shown to improve the immune system by fighting certain types of cancer, reducing body fat and increasing muscle size. There was a five week study done with mice that had a genetic tendency to obesity. The mice had a reduction in body fat but their weight stayed the same; this would suggest that the mice lost fat and increased muscle size.

There are two major problems using this research as a guideline for human use before I even go into the possible side effects:

• Mice were given doses of 22 grams CLA a day for a 2000 calorie a day diet. To date the largest dose in human studies has been 12 grams a day for a 2000 a day calorie diet.
• The human system and the animal system are so different, that studies done with animals are not an indication as to how effective something may be with humans.

A number of studies with humans have been done in the past few years and there is some evidence that CLA does help with weight loss. What the media has neglected to mention are the side effects that are being found in humans.

It has been shown that the higher the dose of CLA a human takes the higher the rise in lipoprotein (bad cholesterol). This is the same thing that happens with an increase in the intake of trans-fatty acids. The higher your lipoprotein count the greater your risk for heart disease.

In overweight men already showing signs of metabolic syndrome CLA has been shown to possibly promote type2 diabetes. CLA appears to raise the level of 8-iso-PGF which has been linked to both type1 and type2 diabetes. Even in animal studies it has been shown to increase both insulin and blood sugar levels.

To date there is not any evidence that confirms that CLA improves the immune system in humans.

There have not been any studies to compare the use of omega-3 fatty acids found in high-fat cold water fish with the use of CLA, but at this time the omega-3 fatty acids found in fish appear to be a better choice. Taking just six grams of fish oil daily has been shown to increase fat loss, reduce insulin levels, and lower your risk of heart disease.

Until further studies are done with humans it is too early to confirm if taking CLA in supplement form is beneficial or harmful. It would be advisable for now to avoid taking CLA if you have type2 diabetes, existing insulin resistance, or liver disease.

If you are just starting a weight loss or diet program CLA supplements may be useful for short term use (2 to 8 weeks );after that supplementation with CLA seems to have very little effect.

For further information, read Fats That Heal, Fats That Kill by Udo Erasmus.

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