CLA and fat loss -
A recent study investigating the effect of 4. An additional study in obese and overweight populations demonstrated that at least 3. One trial, monitoring the benefits of CLA supplementation on muscle development, showed that consuming 7.
Research shows there are also CLA benefits for skin health, in addition to the benefits for weight loss. Because of this, CLA has been added to a number of popular skincare products.
But you don't have to buy those products to get the benefits of CLA, so long as you're already supplementing with it. Many people already consume a lot of beef and dairy products, so it would make sense to think that the amount of CLA in their bodies should be enough to get by on.
Unfortunately, meat and milk production have changed over the years. Industrialized meat that is not grass-fed contains far less CLA than grass-fed meat, while dairy products from non-grass-fed cows also have less CLA in them than the dairy products from grass-fed cows.
As with any supplement, some types of CLA, especially if not taken as recommended, may be difficult for the liver to process. CLA might also create an imbalance in breast milk fats, so it's recommended that nursing mothers put off CLA supplementation until their child is beyond nursing age.
Although various studies were i n vitro , the metabolic hypotheses to explain the body fat reducing action of CLA began based on control of the expression of genes involved in the differentiation of pre-adipocytes into mature adipocytes, in other words, the expression of these genes would result in reducing lipogenesis [ 22 , 23 ].
In turn, the peroxisome proliferator-activated receptors PPARs are nuclear transcription factors that play a central role in the storage and catabolism of fatty acids FA. They are part of a class of nuclear receptors that belong to the family of the nuclear receptor of the steroid, retinoid and thyroid receptors.
Three isoforms of the nuclear receptor have already been identified, PPARα, PPARβ and PPARγ. PPARα and β are involved in the lipid metabolism especially the proteins related to FA oxidation and glucose, and PPARγ is involved in adipocyte differentiation [ 24 , 25 ].
Figure 2 shows the activation mechanism and requires the release of the co-repressor complex histone deacetylase activity by a binder, and the recruitment of the co-activator complex acetyltransferase activity.
The activated PPAR:RxR complex binds to the elements that are responsive to peroxisome proliferators PPRE , producing changes in the chromatin structure, giving rise to a transcriptionally competent structure. Hence, it seems that the CLA interacts with the Co-activator complex PPAR increasing the gene transcription related to the differentiation of adipocytes, lipolysis β-oxidation , mitochondrial biogenesis and insulin sensitivity, and collectively, it is related to the weight loss effect [ 24 ].
Mechanism for transcriptional activation by PPAR. Panel a shows the inactivated state, without gene transcriptional of any target genes.
Panel b shows the activation of PPAR by PPAR ligands and RXR by 9-cis-RA 9-cis-retinoic acid , thereby stimulating target genes transcription by binding to specific DNA sequence peroxisome proliferators — PPRE leading to increased β-oxidation, mitochondrial biogenesis and insulin sensitivity.
The effects of CLA in lipid and glucose metabolism on body composition are mediated by the activation or inhibition of the PPARs, especially PPARγ.
The inhibition of PPARγ by CLA isomer trans , cis leads to the reduction of body fat by modulation of the gene expression in the sense that it inhibits cell differentiation and alters the activity of proteins involved in lipogenesis and in lipolysis [ 26 ].
Evidence suggests that the activation of PPARγ can diminish the progression of atherosclerosis and increase sensitivity to insulin, and may be a potential therapeutic target for the treatment of various diseases, including diabetes mellitus type 2 DM2 and dyslipidemia.
In adipocytes, PPARγ regulates the expression of genes involved in the lipid metabolism, including acyl CoA-synthetase and lipoprotein lipase LPL.
The expression of the transport protein of fatty acids involved in the uptake of lipids by the adipocytes is also controlled by PPARγ [ 25 ].
The reduction of body fat occurs not due to the reduction in the number of adipocytes but rather by the reduction of their size. Considering that the size of the adipose cells is directly elated to the triglyceride content inside the cells, its reduction results in a smaller cell size.
The increased β-oxidation of mitochondrial fatty acids induced by CLA may be responsible for the reduction of triacylglycerol synthesis, not depositing them in the adipocyte, but reducing their size [ 8 ].
The fatty acid is transported into the mitochondria by the carnitine-palmitoil-transferase CPT complex. Three enzymatic components are involved: CPT-1, CPT-2 and carnitine acylcarnitine translocase CATC [ 27 ]. The fatty acids are activated by the acyl-CoA synthetase enzyme forming an activated complex fatty acyl-CoA , with the carnitine-palmitoil-transferase CPT-1 enzyme.
This complex penetrates the mitochondrial membrane and reaches the intermembrane space. Acyl-CoA is regenerated with the release of carnitine in the CPT-2 reaction. Once it reaches the mitochondrial matrix, the long chain fatty acid LCFA is oxidized to generate adenosine triphosphate ATP through the β-oxidation of the fatty acids [ 27 ].
CLA supplementation would increase the concentration and activity of CPT Thus, collectively, the increased lipolysis, the reduction of lipase lipoprotein activity and increased carnitine-palmitoil-transferase-1 CAT-1 activity lead to the reduction of the accumulation of fatty acids in the adipose and muscle tissues.
These action mechanisms are those most discussed by the researchers [ 8 ]. However, the rationale that CLA stimulates lipolysis only by increasing CPT-1 is valid and limited for situations in which β-oxidation capacity to generate ATP through the successive break down of fatty acid carbon is more efficient than the transport of the fatty acyl-CoA complex to the mitochondrial matrix.
In this way it is possible and logical to say that CLA supplementation increasing CPT-1 concentration and activation would only have a potential effect on physically active individuals, particularly for those whose β-oxidation is more efficient than the transport of fatty acid itself to the mitochondrial matrix.
On the other hand, weight loss with CLA supplementation could be explained by its association with the uncoupling protein of the respiratory chain UCP , potentiating the β-oxidation capacity [ 28 ].
The respiratory chain or electron transport chain is formed by a series of transport compounds located in the inner membrane of the mitochondria. The last of these of these compounds is called cytochrome-oxidase, the only one that presents all necessary conditions to deliver electrons directly to the O 2.
However, not all of the energy contained in the electrons will be contained in the ATP, since part of it evolves as heat to maintain the spontaneity of the successive transfers. As the electrons flow through the respiratory chain, they lose their free energy.
Part of this energy can be picked up and stored to produce ATP from ADP and inorganic phosphate. The rest of the free energy, which is not taken up for ATP re-synthesis, is released in the form of heat, increasing UCP activity [ 29 , 30 ]. UCPs are proteins found in the inner mitochondrial membrane that allow proton flow from the intermembrane space to the mitochondrial matrix.
However, the return of protons to the mitochondrial matrix does not lead to energy storage in the form of ATP thereby releasing heat. UCP-1, also known as thermogenin, often speeds up the proton return to the mitochondrial matrix so that energy from Krebs cycle, originated from the oxidation of energetic substrates including lipids , is lost in the form of heat which can lead to weight loss if this UCP is stimulated [ 31 ].
UCPs can be subdivided into UCP-1, UCP-2 and UCP They differ in their distribution among tissues and possible function. UCP1 is exclusively expressed in brown adipose tissue; UCP3 is expressed in muscle and a number of other tissues; and UCP2 is expressed in a variety of tissues including white adipose tissue WAT and is the most highly expressed UCP [ 32 ].
These proteins can exert a thermogenic effect and are capable of depleting the proton gradient, but their functions are not yet completely clear [ 13 , 26 , 31 ]. UCP-1 is responsible for lipid oxidation and heat production in brown adipose tissue abundant in hibernating animals. Human adults have higher levels of white adipose tissue and have UCP-2 and UCP-3, which appears to be related to heat generation.
Other UCPs UCP-4, for instance are also being investigated [ 31 ]. The administration of thyroid hormones leads to respiratory chain uncoupling, which might be explained by an increase in UCPs [ 33 ].
Moreover, lipolysis resulting from fasting appears to stimulate UCPs, and the interaction of fatty acids with PPAR seems to increase the expression of UCPs [ 34 ].
Supplementation with a CLA mixture or 10,12 CLA in rodents has been shown to induce UCP2 transcription in WAT [ 32 , 35 , 36 ], but whether it plays a role in energy dissipation is unclear.
It would appear that CLA interacts with PPARγ, increases CTP-1 and expression of UCP-1 resulting in greater capacity for lipolysis and fat mass weight reduction [ 28 ]. According to Gaze et al.
Rats supplemented with 0. Other researchers evaluated coconut oil, maize oil and CLA. In this study 28 rats were allocated to 4 different diets: supplementation with coconut oil, coconut oil and CLA, maize oil and maize oil and CLA.
After 28 days, total cholesterol, HDL—c and triglycerides were evaluated. It was found that the triglycerides diminished in the diet supplemented with coconut oil and CLA, and HDL-c diminished with the maize oil diet.
The total cholesterol concentrations were lowest in the rats on the coconut oil and CLA diet, but not in the diet with maize oil and CLA. This study suggests that the CLA might diminish adiposity and improve the lipid profile under some conditions [ 9 ].
In recent years, CLA supplementation has also been used in sports, aiming to reduce body fat and possibly improve performance [ 38 ]. Collectively, these mechanisms improve body composition and energetic metabolism.
Table 1 shows 16 randomized clinical trials RCT using CLA as intervention last 5 years, Pubmed database on putative benefits. It is possible to see that 9 RCTs, from a total of 16, showed no benefit on aspects related to CLA supplementation.
In addition, the studies shown in Table 1 , other evidence from human studies are shown below. Few studies have evaluated changes in body composition with the use of CLA alone or in combination with physical exercise in humans.
Blankson et al. However since physical training was performed at the same time as the CLA was used, and the levels of exercise were different among the groups, it was not possible to evaluate whether the effect of the body changes was due to the use of CLA, exercise, or the combination of both.
Gaullier et al. The authors observed that the CLA supplementation for this period in overweight adults is well tolerated, and CLA reduces body fat in overweight humans and can help maintain the initial fat and weight losses over the long term [ 11 ].
As to gender, Santos-Zago et al. On the other hand, individuals with overweight and obesity, who consumed the amount of 3. The responses to the different CLA isomers do not appear to present differences, although it was found that the trans , cis isomer increased the concentration of triglycerides and LDL cholesterol in a greater proportion in healthy men compared to the 9- cis , trans isomer [ 21 ].
In a review study, obese men diagnosed with metabolic syndrome used CLA for 4 weeks. The final result was a reduction of the abdominal circumference, however other anthropometric measures did not undergo a relevant change [ 37 ].
A randomized, double blind, placebo-controlled study looked at the effects of CLA supplementation on body composition and weight loss for 12 weeks, in individuals with obesity or grade I obesity in the Chinese population. Bioelectric impedance was the method used to evaluate body composition changes during the study.
Individuals randomly received 1. Kim et al. Eight weeks of conjugated linoleic acid supplementation has no effect on antioxidant status plasma total radical-trapping antioxidant potential, lipid peroxidation, lipid-soluble antioxidant vitamin concentration, erythrocyte antioxidant enzyme — superoxide dismutase, catalase, glutathione peroxidase , and leukocyte DNA damage between the CLA, compared to placebo group.
After three weeks, women in the supplementation group had their body weight and percentage of body fat assessed by DEXA and skinfolds significantly decreased when compared to placebo or control diets. Despite these positive results, it is noteworthy the fact that CLA was used concomitant to other nutritional supplements, and it is thus difficult to assess its effect individually on body adiposity [ 44 ].
The authors found no significant difference in body weight or body fat regain assessed by DEXA between the treatments; however, there was a significant increase in the number of leukocytes with CLA supplementation [ 45 ].
By the end of the study there were no significant differences regarding body weight, body composition, glycemic index and inflammatory profile among the three groups; however, there was a trend toward an increase in malondialdehyde levels a marker of oxidative stress and decrease in apoB linked to HDL-cholesterol levels among those receiving CLA [ 46 ].
DEXA analysis was used for the assessment of body composition. Supplementation with CLA reduced BMI and total adipose mass without changing lean mass; in contrast, safflower oil reduced trunk adipose mass, increased lean mass and significantly lowered fasting glucose.
It is suggested that both oils have different effects on body composition in obese women with T2DM who are not also on a weight-loss diet or exercise plan [ 47 ]. Finally, a meta-analysis that included 7 clinical assays in the final analysis for the purpose of evaluating the use of CLA during a long time did not show significant results to support changes in the body composition when using CLA for a longer period [ 48 ].
Most of the studies were a mixture of the two predominant isomers, 9- cis , trans and trans , cis , in equal proportions. Although some studies indicate that doses above 3. Despite the positive effects of CLA supplementation on some health-related parameters, there are a few reports of possible adverse effects, mainly in rats and due to the 10 -trans and cis isomer.
In the animal models pro-carcinogenic effects and of increased production of prostaglandins attributed to CLA trans and cis have been identified [ 50 ]. Other negative effect may be due to the increase in the lipid oxidation products isoprostanes , besides the diminished leptin and greater probability of developing insulin resistance [ 51 ].
Studies also show undesirable effects in human beings as increased levels of triglycerides and LDL-cholesterol and reduction of the HDL levels, suggesting a negative alteration in the serum lipids profile [ 52 ]. Obese individuals also presented negative alterations in the glucose metabolism with insulin resistance in some studies [ 53 , 54 ].
Despite studies on CLA supplementation for the purpose of investigating changes in body composition and other benefits, both in animals and in humans, they are very discordant. The capacity of CLA to alter the body composition positively by reducing the fat mass was proved in experimental models, and, in some studies on human beings.
In fact, few studies have evaluated the use of CLA alone or in combination with physical exercise in humans, regarding changes in body composition.
Therefore, the clinical evidence appears to be insufficient and not unanimous regarding the effects on body fat reduction and major side effects have already been described. In this sense, the consumption of foods naturally enriched with CLA and not from supplementation during lifetime would be an alternative to reduce increased adiposity.
Besides, it could reduce de risk of other diseases associated with obesity, since they would ensure the beneficial effects on body composition and would not add effects that are adverse to health.
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Nutritional supplementation with trans, cisconjugated linoleic acid induces inflammation of white adipose tissue. This is especially true if you have diabetes or are on blood thinners. In cases like these, CLA may cause more harm than good.
The best time to take conjugated linoleic acid is right before or with a meal to help reduce risk of unpleasant side effects. Conjugated linoleic acid CLA is available online as well as in local grocery stores and natural food and nutrition stores.
Results are not rapid with conjugated linoleic acid. You can expect to find the best results within months of use. You can take CLA on an empty stomach, however, it's recommended to take conjugated linoleic acid with a meal or right before.
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Code: FAVES. By Donia Hilal, CLA and fat loss. Conjugated Linoleic Acid CLA nad naturally present in meat and dairy and has Calorie counting for dietary management widely linked to nad health Techniques for hunger control, including weight loss. In aft article, we take a closer look at CLA and its connection with weight loss, as well as practical information, such as daily dosage recommendations, side effects and the different types of CLA supplements. CLA is an Omega-6 fatty acid found naturally in meat and dairy, especially from grass-fed varieties. CLA supplements are usually made from LA from safflower oil or sunflower oil. Log in to check out faster. Ft Fiber for maintaining digestive health in our Liquid Losa Gel supplements LCA released fast. Other forms of Calorie counting for dietary management contain binders and fillers that may cause stomach upset and offer no nutritional value. Advanced Liquid Soft Gels provide a premium easy-to-swallow delivery system that allows us to combine our nutritious oils such as Flaxseed Oil, and MCT Oil for additional nutritional benefits. But wait!
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