5 Positive Effects of CLA According to Scientific Research

Carlos Sánchez 6 min. of reading Weight Loss Leave a comment

Conjugated linoleic acid (CLA) is a supplement that works by:

Blocking the transport of fats to adipose tissue, where fat is stored. This occurs because CLA inhibits the action of the enzyme LPL (Lipoprotein Lipase), which promotes lipolysis or fat breakdown.
Helping to increase and improve fat transport to the cellular mitochondria for oxidation and subsequent use in energy production.

It offers multiple benefits supported by studies, including fat reduction and improvements in overall health. Discover five key effects of CLA below:

Helps burn fat.
Regulates blood sugar levels.
Blocks lipogenesis and adipogenesis.
Increases muscle.
Strengthens the immune system and reduces inflammation.
Acts as a neuroprotector.

Index

1 Helps burn fat
2 Regulates blood sugar levels
3 Blocks lipogenesis and adipogenesis
4 Increases muscle
5 Strengthens the immune system and reduces inflammation
6 Acts as a neuroprotector
7 Why is weight not a reliable indicator?
8 What is the recommended dose of conjugated linoleic acid and how should it be taken?
9 Does CLA have side effects?
10 References

Helps burn fat

Several studies show that CLA is effective for increasing metabolic expenditure, enhancing thermogenesis and fat burning through multiple mechanisms of action.

In this way, it promotes the reduction of body fat while increasing muscle mass.

Regulates blood sugar levels

Another mechanism through which CLA helps with weight loss is related to its role in improving insulin activity, making glucose and fatty acids quickly available to muscles, preventing them from being stored as fat cells.

A new double-blind placebo-controlled study has shown that regular intake of this supplement leads to improved blood glucose levels. After eight weeks, the blood sugar levels of the group taking CLA were up to five times lower than those of participants who took a placebo.

Blocks lipogenesis and adipogenesis

Another mechanism of action of CLA is related to its ability to block lipogenesis and adipogenesis. This fatty acid is an excellent tool to prevent fat accumulation inside adipocytes, also preventing their differentiation and even promoting their elimination (apoptosis), without loss of muscle mass.

A 2016 study by Azadeh Yeganeh and other researchers revealed the effect of CLA isomers on adipogenesis. It found that treatment with the trans-10, cis-12 CLA isomer inhibits adipocyte differentiation, which may be related to CLA’s ability to block lipogenesis and adipogenesis.

Increases muscle

Rather than directly promoting muscle gain, CLA helps prevent muscle loss during cutting phases, so it can be considered an “anti-catabolic” agent. In addition, it also has antioxidant properties, as it blocks the anti-catabolic effect of cortisol (the well-known stress hormone).

A study published in the journal ‘Lipids’ in February 2016 investigated the effects of CLA on skeletal muscle metabolism and found that CLA may also increase lean body mass and improve physical performance.

Strengthens the immune system and reduces inflammation

CLA may stimulate antibody synthesis, strengthening the immune system and reducing allergic responses or hypersensitivity. In addition, CLA appears to have a significant anti-inflammatory effect.

The study titled “Modulation of inflammation and immunity by dietary conjugated linoleic acid” describes that CLA has anti-inflammatory properties and may improve immune function. Although preclinical data support the benefits of CLA supplementation, clinical findings in humans have not yet definitively demonstrated a positive effect.

Acts as a neuroprotector

CLA also provides important cardioprotective benefits against glutamate-induced toxicity in certain neurological disorders caused by neuronal death.

A study in ‘Scientific Reports’ found that a diet rich in CLA significantly reduced amyloid-β protein levels in the hippocampus and increased the number of microglia and astrocytes expressing anti-inflammatory cytokines in mouse models of Alzheimer’s disease. These findings suggest that CLA may have potentially beneficial effects in the treatment of Alzheimer’s disease.

Why is weight not a reliable indicator?

Taking CLA to burn fat and increase muscle mass may not be reflected on the scale, since muscle is denser than fat. It is better to observe changes in the mirror and in how your clothes fit.

Exercise changes body composition, improving appearance without necessarily affecting total body weight.

Therefore, do not rely only on the scale to measure progress.

What is the recommended dose of conjugated linoleic acid and how should it be taken?

To optimize the benefits of CLA, it is recommended to take between 2.4 and 3.6 g per day through nutritional supplements, as a regular diet does not usually provide that amount. Combining CLA with Omega-3 may improve fat loss while maintaining muscle mass.

Buy CLA

Buy Vegan CLA

Does CLA have side effects?

Studies confirm that CLA is safe to consume with no notable side effects, even in the long term, when taken at the recommended dose.

However, caution should be taken in special cases such as pregnancy, breastfeeding, or when taking medication.

Although high doses of up to 7.5 g have been administered in studies without toxicity, exceeding the recommended dose may have adverse effects, such as increased oxidation. CLA deficiency could be related to increased body fat, growth disorders and skin problems such as acne.