Overview

Often overlooked as a performance-enhancing supplement and recently touted as one of the most underrated supplements on the market, CLA might be worth taking a second look at. Over two decades of research have shown CLA may significantly help reduce bodyfat, and there's recent evidence to support that it increases muscle tissue. Primarily, though, it's a powerful antioxidant, which appears to attribute to its convincing cancer-fighting potential.

Usage

Amount and Timing: Most researchers agree 3,000 mg (3 grams) divided into 3 dosages per day with meals is necessary for fat reduction.

Three thousand milligrams to 6,000 mg (3 to 6 grams) divided into 3 dosages per day with meals has been shown in recent studies to help induce muscle-tissue growth.

While CLA's possible anti-carcinogenic effects have been studied only in animal and test-tube research, three 1,000-mg (1 gram) doses per day with meals are believed by many experts to potentially lower the risk of this disease.

Athletes and people who are weight conscious have begun supplementing with CLA because it's been shown in research to significantly shift body composition in favor of fat loss and muscle gain. In addition, it's being watched closely as a potentially potent cancer fighter and has, in fact, been shown in 313 animal and test-tube studies to help reduce the risk of certain cancers, including those of the breast, prostate, lung, skin, and stomach.

Questions and Answers

Q.	What does the research on CLA show?
A.	The findings from many human studies suggest that CLA supplementation may offer substantial benefits for athletes and those seeking body-composition changes; namely, fat loss and muscle gains.
Q.	Could any other supplements make CLA even more effective?
A.	None have been reported in research as of yet, but individuals may enjoy significant fat-loss success when combining CLA with a thermogenic supplement.
Q.	What's the most common amount of CLA used to achieve optimal results?
A.	Most researchers agree 3,000 mg (3 grams) divided into 3 dosages per day with meals is necessary for fat reduction. Three thousand milligrams to 6,000 mg (3 to 6 grams) divided into 3 dosages per day with meals has been shown in recent studies to help induce muscle-tissue growth.
Q.	Can too much CLA cause any side effects—is it safe?
A.	Clinical studies show that CLA is quite safe, and no toxicity has been observed.
Q.	Can I get the same effects of CLA by eating regular whole foods?
A.	CLA is found almost exclusively in animal products. Dairy products are the main source of CLA for humans. Meat, particularly beef, is another major source; lamb, beef, and veal—in descending order of concentration—contain more CLA than other meats. Seafood is very low in CLA, and plant oils contain much less CLA than animal fats. Still, no matter which high-CLA content food you choose, you will not likely get enough CLA to notice significant benefits if you're not using a supplemental form.

Safety Information

Toxicity:
None known.

Bans and Restrictions:
None reported.

References

Adlof, R.O., et al., "Biosynthesis of Conjugated Linoleic Acid in Humans," Lipids 35.2 (2000) : 131-5.

Blankson, H., et al., "Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans," J Nutr 130.12 (2000) : 2943-8.

Belury, M.A., et al., "The Conjugated Linoleic Acid (CLA) Isomer, t10c12-CLA, Is Inversely Associated with Changes in Body Weight and Serum Leptin in Subjects with Type 2 Diabetes Mellitus," J Nutr 133.1 (2003) : 257S-60S.

Erling, T., "A Pilot Study with the Aim of Studying the Efficacy and Tolerability of CLA (Tonalin) on the Body Composition in Humans" (Medstat Research Ltd., Liilestrom, Norway, 1997).

Ferreira, M., Kreider, R., et al., "Effects of CLA Supplementation During Resistance Training on Body Composition and Strength," J Strength Cond Res 11.4 (1998) : 280.

Gaullier, "Efficacy and Safety of One-Year Supplementation with Conjugated Linoleic Acid in Moderate Overweight," AOCS Annual Meeting, 2003.

Kreider, R., et al., "Effect of Conjugated Linoleic Acid (CLA) Supplementation During Resistance-Training on Bone Mineral Content, Bone Mineral Density, and Markers of Immune Stress," FASEB J 12 (1998) : A244.

Lowery, et al., "Conjugated Linoleic Acid Enhances Muscle Size and Strength Gains in Novice Bodybuilders," Med Sci Sports Exerc 30 (1998) : S182.

MacDonald, H.B., "Conjugated Linoleic Acid and Disease Prevention: A Review of Current Knowledge," J Am Coll Nutr 19.2S (2000) : 111S-8S.

Pariza, M.W., et al., "Mechanism of Body Fat Reduction by Conjugated Linoleic Acid," FASEB J 11 (1997) : A139.

West, D., "Reduced Body Fat with Conjugated Linoleic Acid Feeding in the Mouse," FASEB J 11 (1997) : A599.