CLA Powder 60%
Also known as: CLA, conjugated linoleic acid powder, Conjugated Linoleic Acid
Overview
Conjugated Linoleic Acid (CLA) refers to a group of positional and geometric isomers of linoleic acid (C18:2, omega-6 fatty acid) with conjugated double bonds. It is a naturally occurring fatty acid found primarily in ruminant meat and dairy products. The supplement form, such as CLA Powder 60%, typically contains a standardized mixture of CLA isomers, mainly cis-9, trans-11 and trans-10, cis-12. CLA is primarily used for its purported benefits in reducing body fat, improving body composition, and modulating cardiovascular risk factors. Research on CLA is mature, with numerous randomized controlled trials (RCTs) and meta-analyses available, though the clinical significance of its effects remains debated. Evidence quality varies, but recent systematic reviews and meta-analyses provide moderate-quality evidence on modest effects, particularly in overweight or at-risk populations.
Benefits
CLA supplementation has been shown to yield a small but statistically significant reduction in body weight (approximately −0.7 kg), BMI (approximately −0.22 kg/m²), and body fat percentage (approximately −1.3%) in adults at risk of cardiovascular disease or overweight/obese populations. These effects are supported by high-quality meta-analyses of randomized controlled trials. However, effects on waist circumference and fat mass are less consistently significant. While statistically significant, the magnitude of these anthropometric changes is small and may not translate into meaningful clinical outcomes. No significant improvements in lipid profiles (total cholesterol, LDL, HDL) or blood pressure have been consistently observed. Some evidence suggests CLA may influence inflammatory markers, but findings are inconsistent and require further confirmation. Benefits appear primarily in adults at risk of cardiovascular disease and overweight/obese individuals; effects in healthy populations are less clear. Most studies range from 8 to 24 weeks, with longer-term effects less studied.
How it works
CLA is thought to modulate lipid metabolism by influencing enzymes involved in fatty acid oxidation and adipogenesis. It interacts with peroxisome proliferator-activated receptors (PPARs), which are nuclear receptor proteins that play crucial roles in the regulation of cellular differentiation, development, and metabolism. By influencing these pathways, CLA may reduce fat accumulation by increasing energy expenditure and altering adipocyte (fat cell) differentiation. CLA also interacts with inflammatory pathways, potentially affecting the production of cytokines such as TNF-α and IL-6, though the clinical relevance of this interaction remains uncertain. The bioavailability of CLA depends on its isomer composition; powder forms standardized to 60% CLA provide a consistent dose of the active isomers.
Side effects
Overall, CLA supplementation is considered safe at typical doses up to 3–4 g/day, with no serious adverse events reported in randomized controlled trials. Common side effects are rare but may include mild gastrointestinal discomfort such as stomach upset or nausea. Some studies have reported increases in triglycerides with CLA supplementation, particularly with the trans-10, cis-12 isomer, warranting caution in individuals with pre-existing hypertriglyceridemia or those at risk for metabolic disorders. No significant drug interactions or contraindications have been firmly established, but caution is advised in populations with metabolic disorders. There is insufficient safety data for special populations such as pregnant or lactating women and children, and therefore, its use is not recommended in these groups without medical supervision.
Dosage
The minimum effective dose for CLA, based on meta-analytic data, is approximately 3 g/day of CLA isomers, as effects have been observed at or above this dose. The optimal dose range commonly used in randomized controlled trials with observed benefits is 3–4 g/day. While doses up to 6 g/day have been used in some studies without major safety concerns, higher doses do not necessarily yield greater benefits. CLA is typically administered with meals to enhance absorption, as its absorption, like other fatty acids, is improved with dietary fat intake. The powder form standardized to 60% CLA provides a reliable source of the active isomers, ensuring consistent dosing. No specific cofactors are required to enhance its absorption.
FAQs
Is CLA effective for weight loss?
CLA produces modest reductions in body fat and weight, particularly in overweight or at-risk populations, but it is not a substitute for comprehensive lifestyle interventions like diet and exercise.
Is CLA safe long-term?
Short- to medium-term use (up to 6 months) appears safe at recommended doses. However, long-term safety data beyond this period are limited, and some studies suggest potential increases in triglycerides.
When should CLA be taken?
CLA is typically recommended to be taken with meals. This timing helps to improve its absorption, as the presence of dietary fat can enhance the uptake of this fatty acid supplement.
Are there differences between CLA isomers?
Yes, the main isomers, cis-9, trans-11 and trans-10, cis-12, have different biological activities and effects. Most commercial supplements contain a mixture of these isomers.
Does CLA improve cholesterol?
Current evidence does not consistently support significant improvements in lipid profiles, including total cholesterol, LDL, or HDL, with CLA supplementation.
Research Sources
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-conjugated-linoleic-acid-supplementation-on-cardiovascular-risk-factors-in-patients-at-risk-of-cardiovascular-disease-a-gradeassessed-systematic-review-and-doseresponse-metaanalysis/998A508284112AA4B7C3E82FB3427DD1 – This systematic review and dose-response meta-analysis of 14 RCTs found that CLA supplementation significantly reduced body weight, BMI, and body fat percentage in patients at cardiovascular risk. However, it showed no significant effect on lipid profiles or blood pressure, indicating modest anthropometric benefits without broader cardiovascular improvements.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.953012/full – This systematic review and meta-analysis investigated the effects of CLA on lipid profiles. It concluded that CLA supplementation did not lead to significant improvements in lipid parameters, such as total cholesterol, LDL, or HDL, across various populations and doses, highlighting a lack of benefit in this area.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10985181/ – This meta-analysis of 35 RCTs examined the impact of CLA on various health markers. It reported an increase in triglycerides with CLA supplementation, while finding no significant effect on total cholesterol, LDL, or HDL. The study suggests caution regarding triglyceride levels, particularly with certain CLA isomers.
- https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2023.1092077/full – This research explores the immunomodulatory effects of CLA. While not directly focused on anthropometric outcomes, it suggests that CLA may interact with inflammatory pathways and cytokine production, indicating a potential role in immune regulation, though clinical relevance for human health requires further investigation.
- https://pubmed.ncbi.nlm.nih.gov/37671495/ – This systematic review and meta-analysis of multiple RCTs in adults found small but statistically significant improvements in anthropometric indices, including body weight and fat mass, with CLA supplementation. However, the authors noted that the clinical relevance of these changes remains uncertain due to the modest effect sizes.
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