Is conjugated linoleic acid (CLA) have bad side effects? Does it work for weight loss? CLA has been sold for many years as a fat loss supplement on weight loss and body composition (ie, losing fat and gaining muscle), the changes seen in studies using mice and rats. Does it work in humans? A recent study in humans showed that it can be used to increase fat loss. In this article we'll look at some of the benefits of CLA, as well as some of the potential side effects. Apart from weight loss studies were (and currently) numerous studies looking at the effects of these fatty acids in reducing inflammation, fighting cancer and in treating other conditions.
since 2007, there was an increase in the use of CLA as a fat burner. This is because a meta-analysis (basically a review of several scientific studies) published in the May 2007 issue of American Journal of Clinical Nutrition concluded that 3.2G / d CLA can cause moderate weight loss in humans. CLA is an attractive weight loss supplement, and many people use the conjugated linoleic acid as part of fat loss supplement stack (ie, groups of compounds and herbs together to maximize the effect), because unlike many other weight loss supplements that is not a stimulant and does not suffer unpleasant side effects getting excitement, increased heart rate, or worse - high blood pressure. This is especially so because there are many effective options for non-stimulant fat burners on the market.
Let him look at two studies that include people who take extra CLA. The first study was republished in the American Journal of Clinical Nutrition.Istraživači have found that when people with the addition of 3.2 g / d CLA (this is usually the recommended dose for weight loss purposes) they burned more fat and more accurate they burned more fat when they slept!
This is true.
Not only are the themes that CLA burned more fat when they slept, they burned the fat is not fat, have recently eaten, it is actually stored body fat you are burning. This study gets even better as researchers reported that individuals who CLA decreased urinary protein losses. In other words HKD group has improved the protein retention when they are sleeping. These are really interesting discoveries. If I owned supplement company that sells high-dose CLA - my new title will be "CLA - scientifically proven to burn more body fat and Build Muscle while you sleep ."
Therefore, CLA may work for weight loss, but are there any side effects? Again in 2007, another study was published that looked at the effects of CLA on weight loss, this time in obese persons. In this study, participants received CLA doses of 0, 3.2, or 6.4 grams / day. At the end of the study group that received 6.4 g / d CLA experienced a significant increase in a compound called C - reactive protein, or CRP for short. C - reactive protein is a protein that is released from the liver. It is commonly used in medicine as a general indicator of inflammation in the body -. Higher CRP means more inflammation
Although the increase in CRP, it was actually not clinically significant as CRP remained below what is considered normal (Normal CRP were 3mg/dL). It is also important to realize that they see people in the study increased CRP as a result of taking the CLA supplement take 2x 'recommended' doses to lose weight and obese people tend to have higher CRP (it may have come into play here). Group is only 3.2 grams per day had increased their CRP.
Based on the findings of the studies that I mentioned above, and an overview of studies in an article in American Journal of Clinical Nutrition it seems that 3.2 g / d CLA can safely be taken to improve weight loss.
The next question you should ask is ...
What do you do with those findings? Currently not a lot ... CLA is a nice addition to fat loss program, but "add-on" is the keyword. CLA is suitable for feeding as an endorsement of combing these effects with the supplement, such as green tea extract (which was also shown to boost weight loss), increased non-exercise physical activity, and more meals throughout the day will surely boost your fat loss. If you're spot on with your nutrition, weight training 3x a week, and three interval workouts a week, then do not waste your time with CLA and focus on more important things.
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