Energy balance
Supplementation with a 50:50 mixture of cis-9,trans-11 and trans-10,cis-12 conjugated linoleic acid (CLA) at doses of 3.2–3.4 g/day for at least 6 months induces a modest but significant reduction in body fat mass and body weight in humans.
To potentially reduce body fat, take 3.2–3.4 grams of a 50:50 CLA mixture daily for at least 6 months. Do not expect dramatic results; the benefit is modest. This intervention works best when combined with other obesity control tools like physical activity, as CLA alone has limited impact on food intake or energy expenditure in humans compared to animal models.
three meta-analyses of previous human studies concluded that CLA supplementation induced modest, but significant, loss in body weight and BFM when CLA was supplemented at 3.2–3.4 g/d for at least 6 months (Onakpoya et al. 2012, Schoeller et al. 2009, Whigham et al. 2007).
Why this rating
Based on three meta-analyses of human clinical trials, indicating high-quality aggregate evidence, though individual trial consistency varies.
Source
Conjugated Linoleic Acid: Potential Health Benefits as a Functional Food Ingredient
Jun Ho Kim et al. · Annual Review of Food Science and Technology · 2016
DOI 10.1146/annurev-food-041715-033028
More from this paper
- The trans-10,cis-12 isomer of CLA is responsible for the modulation of body composition (reduction in body fat), whereas the cis-9,trans-11 isomer has no effect on body fat reduction.Good
- Conjugated linoleic acid (CLA) supplementation does not significantly influence blood lipid markers (total cholesterol, LDL, HDL, triacylglycerides) or blood pressure in humans, although it may increase C-reactive protein (CRP) without necessarily increasing cardiovascular disease risk.Good
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