CLA weight loss pills -
Compared to vitamins, a study showed that the following types of supplements increased the risk of severe medical events threefold:.
The use of these types of supplements is not advisable. Any supplement you take may cause side effects. These side effects may be mild or severe.
Generally speaking, CLA is well tolerated. It may cause mild gastrointestinal side effects such as the following:. Some serious side effects are also possible with CLA supplementation, including the following:.
CLA may interact with the following medications:. It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included.
Please review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications. Do keep the following precautions in mind when using CLA:.
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs. CLA supplements are typically produced as a gel cap and filled with safflower oil. CLA is classified by the U. Food and Drug Administration as GRAS generally recognized as safe when taken as instructed.
Doses typically range from 3—6 grams per day. Research suggests daily doses of up to 6 grams were safe for up to a year, and daily doses of up to 3. In the United States, the Food and Drug Administration FDA does not regulate supplements the way it regulates prescription drugs.
That means some supplement products may not contain what the label says. When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.
CLA is a fatty acid obtained through meats and dairy products or taken as a dietary supplement. It's often marketed for weight loss and exercise performance, though there isn't much data to support these claims.
Clinical trials have had conflicting results, so more research is necessary to determine CLA's effects in humans. Side effects typically involve the gastrointestinal tract but can also include inflammation and liver problems. CLA is not recommended during pregnancy or breastfeeding.
Conjugated linoleic acid is a fatty acid that is produced in the digestive tracts of grass-fed animals. It can also be made in a lab. As a dietary supplement, it's frequently marketed for weight loss.
Although it's technically considered a trans fat due to its chemical structure, CLA is not classified this way by the U. Food and Drug Administration FDA. Instead, CLA is "generally regarded as safe. And although trans fats are associated with heart disease risk, CLA seems to be cardioprotective.
Clinical trials conflict, but overall, there's not much evidence that CLA helps with weight loss. den Hartigh LJ. Conjugated linoleic acid effects on cancer, obesity, and atherosclerosis: a review of pre-clinical and human trials with current perspectives.
Published Feb Lehnen TE, da Silva MR, Camacho A, et al. A review on effects of conjugated linoleic fatty acid CLA upon body composition and energetic metabolism. J Int Soc Sports Nutr. National Center for Biotechnology Information.
PubChem Compound Summary for CID , 10E,12Z -octadeca,dienoic acid. Racine NM, Watras AC, Carrel AL, et al. Effect of conjugated linoleic acid on body fat accretion in overweight or obese children.
Am J Clin Nutr. Derakhshande-Rishehri SM, Mansourian M, et al. Association of foods enriched in conjugated linoleic acid CLA and CLA supplements with lipid profile in human studies: a systematic review and meta-analysis.
Public Health Nutr. Masters N, McGuire MA, Beerman KA, et al. Maternal supplementation with CLA decreases milk fat in humans. Shen W, McIntosh MK. Nutrient regulation: conjugated linoleic acid's inflammatory and browning properties in adipose tissue. Annu Rev Nutr. Ibrahim KS, El-Sayed EM.
Dietary conjugated linoleic acid and medium-chain triglycerides for obesity management. J Biosci. Rahbar AR, Ostovar A, Derakhshandeh-Rishehri SM, et al. Effect of conjugated linoleic acid as a supplement or enrichment in foods on blood glucose and waist circumference in humans: a meta-analysis.
Endocr Metab Immune Disord Drug Targets. Liang CW, Cheng HY, Lee YH, et al. Effects of conjugated linoleic acid and exercise on body composition and obesity: a systematic review and meta-analysis.
Nutr Rev. Namazi N, Irandoost P, Larijani B, Azadbakht L. The effects of supplementation with conjugated linoleic acid on anthropometric indices and body composition in overweight and obese subjects: a systematic review and meta-analysis. Crit Rev Food Sci Nutr.
Chen SC, Lin YH, Huang HP, et al. Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population. Macaluso F, Morici G, Catanese P, et al.
Effect of conjugated linoleic acid on testosterone levels in vitro and in vivo after an acute bout of resistance exercise. J Strength Cond Res. Terasawa N, Okamoto K, Nakada K, et al.
Effect of conjugated linoleic acid intake on endurance exercise performance and anti-fatigue in student athletes. J Oleo Sci. Jenkins ND, Buckner SL, Baker RB, et al. Effects of 6 weeks of aerobic exercise combined with conjugated linoleic acid on the physical working capacity at fatigue threshold.
Tajmanesh M, Aryaeian N, Hosseini M, et al. Conjugated linoleic acid supplementation has no impact on aerobic capacity of healthy young men. Cooper R, Naclerio F, Allgrove J, Jimenez A. Kim JH, Kim Y, Kim YJ, et al.
Conjugated linoleic acid: potential health benefits as a functional food ingredient. Annu Rev Food Sci Technol. Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults.
J Adolesc Health. National Institutes of Health Office of Dietary Supplements. Dietary supplements for weight loss. Mirzaii S, Mansourian M, Derakhshandeh-Rishehri SM, et al.
Association of conjugated linoleic acid consumption and liver enzymes in human studies: a systematic review and meta-analysis of randomized controlled clinical trials. Badawy S, Liu Y, Guo M, et al. Conjugated linoleic acid CLA as a functional food: Is it beneficial or not?
Food Res Int. Benjamin S, Prakasan P, Sreedharan S, et al. Pros and cons of CLA consumption: an insight from clinical evidences.
Nutr Metab Lond. Carta G, Murru E, Cordeddu L, et al. Of the two major isomers, 10,12 specifically seems to be responsible for the anti-obesity effects of CLA.
In human studies, the results for CLA on weight loss have been somewhat mixed, although still promising. One study found that supplementation of a CLA mixture in overweight and obese people three to four grams a day for 24 weeks decreased body fat mass and increased lean body mass.
Other studies have shown similar results and that CLA also has no adverse effects on overall blood lipids, inflammation levels and insulin response in healthy, overweight and obese adults.
One of the possible potential mechanisms by which CLA reduces body fat mass might be that it decreases energy intake or increases energy expenditure. Does CLA reduce belly fat? The hypothesis is that CLA may be involved in insulin regulation. Conjugated lienoic acid has shown immune-enhancing effects and anticarcinogenic activities in several animal studies.
The CLA present in saturated-fat foods might offset the adverse effects of the saturated fat content and benefit everything from blood sugar control, to hormone regulation, to natural cancer prevention. Lower inflammation is a sign of less free radical damage or oxidative stress that is linked to lower cancer risk.
CLA seems to modulate immune and inflammatory responses as well as improve bone mass. Research on the effects of conjugated linoleic acid for preventing breast cancer is somewhat conflicting, but some early research suggests that higher intake of CLA from natural foods is linked with a lower risk of developing breast cancer.
Other study results suggest that it can be beneficial for fighting cancer of the digestive organs and can improve detoxification via healthier liver function , too.
Consuming foods high in CLA or taking CLA supplements for 12 weeks seems to improve symptoms and overall well-being in people with seasonal allergy symptoms. Similarly, some research shows that for people with asthma, CLA might be a natural treatment method for asthma-related symptoms, due to its ability to help control inflammation.
Twelve weeks of supplementation seems to improve airway sensitivity and ability to exercise. Early research suggests that CLA is beneficial for lowering inflammation and therefore autoimmune diseases like rheumatoid arthritis.
Taking conjugated linoleic acid alone or along with other supplements like vitamin E benefits those with arthritis by reducing symptoms, including pain and morning stiffness.
Pain and inflammation markers including swelling have been improved for adults with arthritis taking CLA compared to their pre-treatment symptoms or people not taking CLA, meaning CLA can naturally treat arthritis. Although findings have also been somewhat conflicting, some research shows that taking conjugated linoleic acid alone or along with supplements like creatine and whey protein can help increase strength and improve lean tissue mass.
This is why CLA is often added to some bodybuilding supplements, protein powders and weight loss formulas. According to a report published in The Journal of Food Composition and Analysis , the top food sources of CLA include :.
What an animal eats and the conditions in which they are was raised highly affect how much CLA and other fats or nutrients their meat or milk will supply. The proportion of CLA ranges from 0. In other words, not all beef or dairy is created equal when it comes to supplying us with healthy fats like CLA.
Even the season, quality of the soil on the farms and age of the animal affect the CLA content. One study, for example, found that the CLA content in beef and dairy from grass-fed cows is — percent higher compared to grain-fed cows.
Grass-fed beef contains higher levels of CLA and even more omega-3 fats and vitamins too than beef from factory farm-raised animals. The same goes for dairy products we get from cows, including cream or butter. Butter, beef and cream are nothing to be scared of, as long as you consume the highest quality you can, just like traditional populations have done for thousands of years.
Should you take CLA supplements? While CLA supplementation has shown some positive effects for managing risk and symptoms for some diseases, most might lack high levels of rumenic acid , which is the predominant form of CLA found in naturally occurring foods. This comprises approximately 90 percent of CLA found in ruminant meats and dairy products and the most biologically active forms 9,11 and 10,12 isomers.
On the other hand, in many cases the CLA found in supplements is made by chemically altering linoleic acid from unhealthy vegetable oils. for use as a dietary supplement. However, not all research shows that taking high supplemental doses is safe.
What are the side effects of taking CLA? CLA is considered safe when eaten as part of whole, natural foods or taken by mouth in moderate amounts that are still larger than those found in foods.
In some animal and human studies, conjugated linoleic acid has been shown to increase accumulation of fat in the liver also called hepatic steatosis and to promote inflammation. However, overall there have been c onflicting findings about whether CLA is mostly inflammatory or not. The liver may be most impacted by high intake of conjugated linoleic acid because it plays an important role in energy homeostasis and converting excessive dietary glucose from carbs and sugar into fatty acids.
However, food sources like butter and beef are definitely safe and encouraged, since these provide not only CLA, but important nutrients for growth and development, including various fat-soluble vitamins, minerals and protein. If you are getting surgery or have a history of poor liver function or bleeding disorders, keep in mind that supplementing with CLA might not be safe.
Conjugated linoleic acid might slow blood clotting and increase the risk of bruising and bleeding, but again eating foods with CLA should pose no risk.
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