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Cla Matrix

Also known as: CLA, conjugated linoleic acids, Conjugated linoleic acid

Overview

Conjugated linoleic acid (CLA) is a naturally occurring polyunsaturated fatty acid, specifically a group of positional and geometric isomers of linoleic acid. It is primarily found in ruminant meat and dairy products and is also available as a dietary supplement, typically as a mixture of isomers like cis-9, trans-11 and trans-10, cis-12 CLA. CLA supplements are predominantly used for weight management, body fat reduction, and improving body composition. While research on CLA is moderate, with numerous randomized controlled trials and meta-analyses, the results are often mixed, and observed effects are generally small. The quality of evidence is considered good, with several systematic reviews and meta-analyses available, though some heterogeneity and potential publication bias have been noted.

Benefits

CLA supplementation has been shown to produce a small but statistically significant reduction in body mass and fat mass in adults. A meta-analysis of 70 randomized controlled trials involving 4159 participants reported an average body mass reduction of approximately -0.35 kg. Modest but statistically significant effects on BMI, waist circumference, and body fat percentage have also been observed in some analyses. However, CLA does not consistently improve lipid profiles, with some meta-analyses indicating no significant changes in blood lipids such as triglycerides or LDL cholesterol. The benefits appear to apply to general adult populations, with no strong evidence for specific subgroups. The effect sizes are generally small and may not be clinically meaningful for significant weight loss or fat reduction alone. Most studies are short-term, ranging from weeks to a few months, so longer-term effects are less understood.

How it works

CLA is believed to modulate lipid metabolism by influencing key enzymes involved in fat synthesis and breakdown, such as acetyl-CoA carboxylase and lipoprotein lipase. It may also affect adipocyte differentiation, which is the process by which fat cells develop, and influence overall energy expenditure. Peroxisome proliferator-activated receptors (PPARs), which are nuclear receptor proteins that play crucial roles in the regulation of cellular differentiation, development, and metabolism, are implicated as molecular targets for CLA's metabolic effects. CLA is absorbed in the intestine similarly to other fatty acids, with its bioavailability depending on the specific isomer composition and supplement formulation.

Side effects

CLA is generally well tolerated at doses up to 3-4 grams per day, which are commonly used in clinical trials. The most common side effects, affecting more than 5% of users, are mild gastrointestinal symptoms such as diarrhea, nausea, or abdominal discomfort. Uncommon side effects, occurring in 1-5% of individuals, may include a possible increase in inflammatory markers or insulin resistance, though the evidence for these effects is inconsistent. Rare side effects, affecting less than 1% of users, have not been consistently linked to CLA supplementation, and no serious adverse events have been reported. There are no well-documented drug interactions, but caution is advised for individuals with metabolic disorders. CLA is not recommended during pregnancy or lactation due to a lack of sufficient safety data, and its effects in children, the elderly, or those with chronic diseases are not well studied.

Dosage

The minimum effective dose of CLA commonly used in trials showing modest effects is approximately 3 grams per day. The optimal dosage range appears to be between 3 and 4 grams per day; higher doses have not consistently demonstrated additional benefits and may increase the likelihood of side effects. While doses up to 6 grams per day have been used without serious adverse events in some studies, higher doses are not well-researched for safety or efficacy. CLA supplements are typically taken with meals to enhance absorption. Most supplements contain a mixture of cis-9, trans-11 and trans-10, cis-12 isomers. No specific cofactors are required for its absorption or efficacy.

FAQs

Is CLA effective for weight loss?

CLA can lead to small reductions in body weight and fat mass, but its effects are modest and should not replace comprehensive lifestyle interventions for weight management.

Is CLA safe?

Generally, CLA is considered safe for most adults at recommended doses, with mild gastrointestinal side effects being the most common adverse reactions.

When should CLA be taken?

It is generally recommended to take CLA supplements with meals to improve their absorption and minimize potential gastrointestinal discomfort.

How soon can results be expected?

Any potential benefits from CLA supplementation, such as modest changes in body composition, typically become noticeable after several weeks to a few months of consistent use.

Does CLA improve cholesterol?

Current evidence does not consistently support that CLA supplementation significantly improves blood lipid profiles, including cholesterol levels.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37671495/ – This systematic review and meta-analysis of 70 randomized controlled trials involving 4159 adults found that CLA supplementation resulted in a small but statistically significant reduction in body mass (approximately -0.35 kg) and fat mass. Despite high heterogeneity and potential publication bias, the study concluded that CLA has modest effects on body composition, though the clinical significance of these small changes may be limited.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1336889/full – This meta-analysis of 35 randomized controlled trials investigated the effect of CLA on lipid profiles. The findings indicated that CLA did not significantly improve blood lipid parameters, such as triglycerides or LDL cholesterol. The study noted significant variation in dose, duration, and population across the included trials, leading to low to very low certainty of evidence for these outcomes.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8012289/ – This systematic review and meta-analysis examined the effects of CLA on various health markers. While the specific focus on Lp(a) is mentioned in the original text, the provided summary indicates no significant dose-response effect on Lp(a) and detected publication bias. This suggests that while CLA has been studied for various outcomes, some areas lack consistent or robust findings.