I just started taking CLA (conjugated linoleic acid) after I saw a segment about it on the Doctor Oz show. It took a while get too. All of the health food stores where I live in Northern Virginia, a major metropolitan area, ran out of CLA the day after it was profiled on the Doctor Oz show as a means to fight weight gain. That’s the sort of influence he has in our society and I find that to be a good thing. (For the record, Doctor Oz didn’t say it helped to lose weight, an expert guest on his show did)
CLA is also said to fight cancer and heart disease but CLA most promising aspect concerns its effect on weight management. Thirty-five intervention studies have been conducted using CLA in humans to investigate the effects of CLA on weight management.
These studies, which vary widely in CLA dose and duration, show the most significant effect of CLA on weight management is on body composition, a reduction in total body fat and an increase in lean body mass.
The effect of CLA on fat mass is modest and at the recommended dosage of 3.2g/day produces a statistically significant 90 g fat loss per week (ca. 1 lb in 5 weeks) as shown by a 2007 meta-analysis.
Doses higher than the recommended 3.2g do not seem to have any additional effects on body fat reduction.
Another meta-analysis found that CLA supplementation produces about 1% increase in lean body mass per week. With the simultaneous decrease in fat mass coupled with increases in lean body mass, often the net change in weight is small. However, the effects of CLA on body composition is a healthy effect considering the damage fat does to the body.
This stuff isn’t inexpensive. We paid about $32.00 for a bottle of 180 capsules and I’m taking three capsules a day. It’s far too early to tell if it have has had any effect on me, but I’ll let you know one way or the other.
If you are patient in one moment of anger you will save a thousand days of sorrow. -- Chinese Proverb