CLA: conjugated linoleic acid may help you shed those unwanted pounds you gained in 2005. Here's how

Better Nutrition, Jan, 2006 by Christi Hanson

As the new year begins, supplements for weight loss are being advertised everywhere (and this magazine is no exception). One of these supplements is CLA, or conjugated linoleic acid. Recently published studies have shed some light on how this fat-loss aid may work.

"We have identified a specific isomer (trans-10, cis-12) of CLA that causes mature human fat cells to lose their fat and become smaller," explains Michael McIntosh, PhD, RD, of the University of North Carolina-Greensboro, who headed the study (published in the September 9, 2005 issue of the Journal of Biological Sciences). Unfortunately, the study also found that this isomer prevents human fat cells from taking up glucose and fatty acids, which could increase blood sugar and lipids and as a result increase the risk of diabetes and cardiovascular disease. More research is needed on the trans-10, cis-12 CLA isomer of CLA in humans and potential side effects.

But other CIA studies using a mixture of CLA isomers have shown that CLA causes safe fat loss. Most of the research involves two isomers--as do most store-bought CLA supplements. "CLA supplements sold commercially are reported to contain equal amounts of trans-10, cis-12 CLA and cis-9, trans-11 CLA," McIntosh says.

In the most recent of the weight-loss studies, researchers found that when 134 healthy overweight adults took CLA for 24 months, not only was the supplement well tolerated, but it aided in fat loss and possibly helped the individuals maintain a lower weight. This study was reported in the April 2005 Journal of Nutrition.

For now, consider the following when taking CLA: Talk to your health care practitioner before beginning any weight-loss or supplementation regimen, and adopt a balanced diet low in sugar and fats. Both will ensure a healthier new year.