Industrially produced trans fats are strongly linked to heart disease, while naturally produced trans fats may be good for you 5 , 6 , 7 , 8. Nevertheless, many people take CLA supplements for their purported fat-burning effects. Research has shown that CLA reduces body fat in animals by increasing the amounts of specific enzymes and proteins that are involved in fat breakdown 9 , 10 , 11 , CLA has also prevented fat gain in animals and test-tube studies 14 , 15 , 16 , A study in pigs showed that it decreased fat growth in a dose-dependent manner.
This means that increased doses resulted in decreased gains in body fat These significant findings in animals prompted researchers to test its fat-burning effects in humans. A review of 18 high-quality, human studies looked at the effects of CLA supplementation on weight loss Those who supplemented with 3. While these findings were considered significant, this translates to less than half a pound per month.
One review of these studies evaluated its long-term effectiveness on fat loss in overweight and obese participants. It concluded that taking 2. Additional studies have found that CLA has mixed but no real-world benefits on fat loss, even when combined with exercise 21 , 22 , Current research suggests that CLA has minimal effects on weight loss in both the short and long term, in addition to potential side effects While some studies have found them to have no adverse effects, the majority of research suggests otherwise 25 , In two meta-analyses, supplementing with CLA was associated with an increase in levels of C-reactive protein, indicating inflammation in the body 27 , On one hand, inflammation is important for fighting off potentially harmful pathogens or initiating tissue repair after a scrape or cut.
On the other hand, chronic inflammation is linked to several diseases, including obesity, cancer and heart disease 29 , 30 , Importantly, CLA from natural dietary sources is not associated with these effects 7 , 8.
Therefore, until more research on its safety is available, it should not be taken in large doses or for extended periods. While you may not reap the same fat loss benefit, doing so allows you to increase your CLA intake from natural sources, which may confer other health benefits.
Several studies have shown that people who consume CLA from foods have a lower risk of diseases like heart disease and cancer 35 , 36 , 37 , Foods with the highest amounts include 40 , 41 , 42 :. However, the CLA content of these foods and food products varies with the season and diet of the animal.
For example, milk samples that were collected from 13 commercial farms had the lowest amounts of CLA in March and the highest amounts in August Similarly, grass-fed cows produce more CLA than their grain-fed counterparts 44 , 45 , Many ineffective fat-burning supplements are on the market, and the research suggests CLA is one of them.
Besides, the small amount of fat loss that might occur with CLA does not outweigh its potentially harmful effects. There are several effective supplements that can help you burn body fat. This article lists 5 natural fat burners that are supported by science. This is a detailed, evidence-based review of the 12 most popular weight loss pills and supplements on the market today.
Supplements and energy drinks that contain L-carnitine claim to be metabolism boosters that can help you shed weight and increase your athletic….
This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. Though fad diets typically promise quick and easy weight loss, they seldom live up to the hype.
However, these 8 fad diets actually work. Some people claim that certain vitamins and supplements can help you lose weight — but is that true? Learn how to tell the facts from fiction. These clean, high-quality soft gels are lab tested to maintain the highest quality and do not contain any fillers or additives.
As the name suggests, it contains mg of safflower oil, which, once standardized, reduces to mg of total CLA per capsule. However, taking any supplement or pharmaceutical product without the consent of your heal care professional is always a risk, so make sure to consult with them first before taking any supplements featured on this list!
With almost two decades of lifting experience under his belt, Matt shares his knowledge and expertise with us around bodybuilding and supplementation.
Deadlifts and barbell curls are his go-to exercises, and, when he's not writing about health and fitness, you'll find him in the gym busting out some arms! Follow Jacked Gorilla on Instagram: jackedgorillanews. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. This site uses Akismet to reduce spam. Learn how your comment data is processed.
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