CLA - Bullsh** or does it work?

[ostov]

Hi!
I got a 12%bf. I want to go down without starting to do cardio. So does CLA actully work? Anyone had any good/bad experince? Thanks for your time

[young_squatter]

Hi!
I got a 12%bf. I want to go down without starting to do cardio. So does CLA actully work? Anyone had any good/bad experince? Thanks for your time

Ive had good experiences and so has Derek C when stacking it with Sesamin and fish oil. A lot of people do like CLA or think its effective, but studies show that it does work but might not be cost effective. If money is an issue I would spend my money on BCAA/EAA and sesamin. But stacking CLA with sesamin would work good, here is why

Sesamin

Sesamin is a lignan isolated from sesame seeds. A lignan is a molecule that combines with another entity acting as an “activator.” In the case of sesamin, it binds to and activates a receptor called Peroxisome Proliferator-Activator Receptor Alpha (PPARalpha). Sesamin has been shown to be a potent PPARalpha activator [1].

The PPAR receptor family is divided into three subgroups: alpha, beta/delta, and gamma. PPARalpha is highly expressed in muscle, the liver, kidneys, and heart and is involved in the regulation of lipid metabolism, specifically the transcription of the genes involved in the beta-oxidation (burning) of fatty acids and lipogenesis. Activation of PPARalpha increases gene expression of the fatty acid oxidation enzymes and decreases gene expression of lipogenic enzymes.

Of vital important, Sesamin increases the expression of the mitochondrial enzyme carnitine palmitoyl transferase (CPT), among other enzymes [2]. CPT, the rate-limiting enzyme in beta-oxidation of fatty acids in skeletal muscle and liver cell mitochondria, is found on the outer membrane of mitochondria and carries fatty acids across the membrane into the mitochondria by binding to them. Increasing the expression of CPT, along with other enzymes involved in beta-oxidation, will allow more fatty acids to be transported into the mitochondria where they can be oxidized.

In addition to increasing the oxidation of fat, Sesamin supplementation has also been shown to decrease lipogenesis (fat storage) by decreasing lipogenic enzymes in the liver. Sesamin has been shown to decrease lipogenic the gene expression of sterol regulatory element binding protein-1 (SREBP-1), acetyl-CoA carboxylase, and fatty acid synthase, among other lipogenic enzymes [3], which means less fat is esterifized in the liver and therefore less fat is stored in adipose tissue (fat cells). So Sesamin works in two ways to make you lean (and keep you lean): increasing fat oxidation and decreasing fat storage.

Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA) is a mix of isomers of linoleic acid (commercially sold as a 50:50 mix of cis-9, trans-11 and trans-10, cis-12 isomers). Studies done on humans have shown decreased body fat and/or increased lean mass (though results are mixed). CLA is believed to influence body composition through regulation of lipid metabolism.

Studies have shown CLA to inhibit transcription of enzymes involved in de novo fatty acid synthesis/lipogenesis, desaturation of fatty acids, and triglyceride synthesis [4]. It is believed that CLA decreases the activation of PPARgamma, resulting in the attenuation of fat cell differentiation. In mice, CLA supplementation has been shown to decrease adipocyte number and size as well as cause apoptosis (cell death) of adipocytes [4].

Sesamin + CLA Supplementation

The combination of Sesamin + CLA should prove very potent for fat loss or fat gain prevention. Supplementing with CLA will cause a decrease in triglyceride uptake by adipocytes and lipogenesis/fat storage, but if these fatty acids are not oxidized, they will build up in the blood and liver leading to insulin resistance. By adding Sesamin into the mix, fat oxidation will be increased (very strongly in the liver), resulting in the oxidation of the elevated fatty acid concentration caused by CLA as well as working synergistically with CLA to decrease fat storage. The combination of Sesamin + CLA attacks fat oxidation and storage from multiple angles, resulting in less stored body fat.

*Common dosages for Sesamin range from 500-150 mg per day.

*Common dosages for CLA range from 3-6 grams per day, with some user experimenting with and noticing enhanced results with 6-12 grams per day.

References:

JARQ 37 (3), 151 – 158 (2003)’
J Agric Food Chem. 2001 May;49(5):2647-51
Biochim Biophys Acta. 2001 Nov 30;1534(1):1-
J Lipid Res. 2003 Dec;44(12):2234-41. Epub 2003 Aug 16

[johnnyironboard]

The human studies have shown it to be a waste. Works on animals though.

[nni]

the human studies have actually shown conflicting results. one was recently released that showed positive results.

4-7 grams a day is the dose.

[jkeithc82]

How did I know johnnyironboard would post in this thread

[nithos]

Umm, you should be doing at least some cardio, no matter what.

[davedepezio]

YEah I don't care what you are taking if your not doing cardio it's not going to help that much.

[johnnyironboard]

How did I know johnnyironboard would post in this thread

The truth must hurt sales.

Even the studies BB.com post on the CLA product page admit it doesn't help you lose fat.

[rockhardabbs]

I think if you stack CLA with some other supplements then it might be ok but by it's self it is not that great.

[jkeithc82]

The truth must hurt sales.

Think our company would be able to still stay in business if we lost the CLA sales?

[nni]

The truth must hurt sales.

Even the studies BB.com post on the CLA product page admit it doesn't help you lose fat.

learn to read elsewhere. there are studies that exist that show it works. just like there are studies that show it doesnt work.

to blatenly say there is no proof, is 100% wrong.

[jkeithc82]

Conjugated linoleic acid induces human adipocyte delipidation: autocrine/paracrine regulation of MEK/ERK signaling by adipocytokines.

Brown JM, Boysen MS, Chung S, Fabiyi O, Morrison RF, Mandrup S, McIntosh MK.

Department of Nutrition, University of North Carolina at Greensboro, Greensboro, North Carolina 27402-6170, USA.

Dietary conjugated linoleic acid (CLA) reduces body fat in animals and some humans. Here we show that trans-10, cis-12 CLA, but not cis-9, trans-11 CLA, when added to cultures of stromal vascular cells containing newly differentiated human adipocytes, caused a time-dependent decrease in triglyceride content, insulin-stimulated glucose and fatty acid uptake, incorporation into lipid, and oxidation compared with controls. In parallel, gene _expression of peroxisome proliferator-activated receptor-gamma and many of its downstream targets were diminished by trans-10, cis-12 CLA, whereas leptin gene _expression was increased. Prior to changes in gene _expression and metabolism, trans-10, cis-12 CLA caused a robust and sustained activation of mitogen-activated protein kinase kinase/extracellular signal-related kinase (MEK/ERK) signaling. Furthermore, the trans-10, cis-12 CLA-mediated activation of MEK/ERK could be attenuated by pretreatment with U0126 and pertussis toxin. In parallel, pretreatment with U0126 blocked the ability of trans-10, cis-12 CLA to alter gene _expression and attenuate glucose and fatty acid uptake of the cultures. Intriguingly, the induction by CLA of MEK/ERK signaling was linked to hypersecretion of adipocytokines interleukin-6 and interleukin-8. Collectively, these data demonstrate for the first time that trans-10, cis-12 CLA decreases the triglyceride content of newly differentiated human adipocytes by inducing MEK/ERK signaling through the autocrine/paracrine actions of interleukins-6 and 8.

PMID: 15067015 [PubMed - indexed for MEDLINE]
J Nutr. 2003 Oct;133(10):3041-6. Related Articles, Links

Conjugated linoleic acid in humans: regulation of adiposity and insulin sensitivity.

Brown JM, McIntosh MK.

Department of Nutrition, University of North Carolina at Greensboro, Greensboro, NC 27402-6170, USA.

Conjugated linoleic acid (CLA) isomers, a group of positional and geometric isomers of linoleic acid [18:2(n-6)], have been studied extensively due to their ability to modulate cancer, atherosclerosis, obesity, immune function and diabetes in a variety of experimental models. The purpose of this review was to examine CLA's isomer-specific regulation of adiposity and insulin sensitivity in humans and in cultures of human adipocytes. It has been clearly demonstrated that specific CLA isomers or a crude mixture of CLA isomers prevent the development of obesity in certain rodent and pig models. This has been attributed mainly to trans-10, cis-12 CLA, both in vivo and in vitro. However, CLA's ability to modulate human obesity remains controversial because data from clinical trials using mixed isomers are conflicting. In support of some studies in humans, our group demonstrated that trans-10, cis-12 CLA prevents triglyceride (TG) accumulation in primary cultures of differentiating human preadipocytes. In contrast, cis-9, trans-11 CLA increases TG content. Closer examination has revealed that CLA's antiadipogenic actions are due, at least in part, to regulation of glucose and fatty acid uptake and metabolism. This review presents our current understanding of potential isomer-specific mechanisms by which CLA reduces human adiposity and insulin sensitivity.

Publication Types:
Review
Review, Tutorial


PMID: 14519781 [PubMed - indexed for MEDLINE]
J Lipid Res. 2003 Dec;44(12):2234-41. Epub 2003 Aug 16. Related Articles, Links

Efficacy and safety of dietary supplements containing CLA for the treatment of obesity: evidence from animal and human studies.

Larsen TM, Toubro S, Astrup A.

Department of Human Nutrition, Center for Advanced Food Studies, The Royal Veterinary and Agricultural University, DK-1958 Frederiksberg C, Denmark. tml@kvl.dk

Dietary supplements containing conjugated linoleic acid (CLA) are widely promoted as weight loss agents available over the counter and via the Internet. In this review, we evaluate the efficacy and safety of CLA supplementation based on peer-reviewed published results from randomized, placebo-controlled, human intervention trials lasting more than 4 weeks. We also review findings from experimental studies in animals and studies performed in vitro. CLA appears to produce loss of fat mass and increase of lean tissue mass in rodents, but the results from 13 randomized, controlled, short-term (<6 months) trials in humans find little evidence to support that CLA reduces body weight or promotes repartitioning of body fat and fat-free mass in man. However, there is increasing evidence from mice and human studies that the CLA isomer trans-10, cis-12 may produce liver hypertrophy and insulin resistance via a redistribution of fat deposition that resembles lipodystrophy. CLA also decreases the fat content of both human and bovine milk. In conclusion, although CLA appears to attenuate increases in body weight and body fat in several animal models, CLA isomers sold as dietary supplements are not effective as weight loss agents in humans and may actually have adverse effects on human health.

Publication Types:
Review
Review, Tutorial


PMID: 12923219 [PubMed - indexed for MEDLINE]

Conjugated linoleic acid improves insulin sensitivity in young, sedentary humans.

Eyjolfson V, Spriet LL, Dyck DJ.

Department of Human Biology and Nutritional Sciences, University of Guelph, Guelph, Ontario, Canada.

BACKGROUND: Preliminary evidence in obese diabetic rats suggests that conjugated linoleic acid (CLA) may have antidiabetic properties, based on reductions in fasting glucose and insulin concentrations. However, in lean rats, CLA causes hyperinsulinemia. Furthermore, experiments in humans also suggest that CLA may worsen insulin sensitivity. OBJECTIVES: The present study examined whether CLA supplementation can improve insulin sensitivity in humans. DESIGN:: Sixteen young sedentary individuals (age, 21.5 +/- 0.4 yr (mean +/- SEM); body mass, 77.6 +/- 3.4 kg) participated in this study. Ten subjects received 4 g x d of mixed CLA isomers (35.5%cis-9, trans-11; 36.8%trans-10, cis-12) for 8 wk, whereas six subjects received placebo (safflower oil). Oral glucose tolerance tests were performed at baseline (0), 4 and 8 wk of supplementation. RESULTS:: After 8 wk of CLA supplementation, insulin sensitivity index (ISI) increased (14.4 +/- 1.0, 8 wk vs 11.3 +/- 1.3, 0 wk; P < 0.05), which corresponded to a decrease in fasting insulin concentrations. Six of the 10 subjects showed large increases in their ISI (range, +27 to 90%), whereas two demonstrated essential no change (+3 to 5%), and two had a decrease in insulin sensitivity (-12 to -13%). ISI was unchanged over 8 wk in the placebo group. CONCLUSIONS: Our results indicate that a common dosage of a commercially available CLA supplement can improve ISI in young, sedentary individuals. However, there is considerable individual variability in the response. Additional studies are required to identify underlying metabolic changes in human skeletal muscle.

Publication Types:
Clinical Trial
Randomized Controlled Trial


PMID: 15126715 [PubMed - indexed for MEDLINE]
Biochim Biophys Acta. 2001 Oct 31;1533(3):233-42. Related Articles, Links

Isomers of conjugated linoleic acid decrease plasma lipids and stimulate adipose tissue lipogenesis without changing adipose weight in post-prandial adult sedentary or trained Wistar rat.

Faulconnier Y, Arnal MA, Patureau Mirand P, Chardigny JM, Chilliard Y.

Herbivore Research Unit, Adipose Tissue and Milk Lipids Group, National Institute for Agricultural Research-Theix, 63122 Saint-Genes Champanelle, France.

The respective effects and interactions of supplementation with two conjugated linoleic acid (CLA) isomers and exercise on plasma metabolic profile, activity of lipogenic enzymes and cellularity in two adipose tissue sites, those of the liver and heart, were examined in adult Wistar rats. Rats that were either sedentary or exercise-trained by treadmill running were fed one of four diets: a diet without CLA; a diet with either 1% cis 9, trans 11 CLA or 1% trans 10, cis 12 CLA; or a mixture of both isomers (1% of each) for 6 weeks. We observed that the exercise decreased lipogenic enzyme activities in epididymal and perirenal adipose tissue. Plasma cholesterol, insulin, and leptin concentrations were lower in exercise-trained rats than in sedentary rats. The ingestion of either CLA mixture or the trans 10, cis 12 CLA increased lipogenic enzyme activities in epididymal tissue and more markedly in perirenal adipose tissue, especially in sedentary rats, and without affecting adipose tissue weight or cellularity. A similar effect of trans 10, cis 12 CLA was observed in regard to malic enzyme activity in the liver. In addition, this isomer decreased plasma lipid and urea concentrations and increased plasma 3-hydroxybutyrate levels. The ingestion of cis 9, trans 11 CLA increased fatty acid synthase activity in perirenal adipose tissue in sedentary rats and decreased plasma cholesterol and leptin concentrations. These results show that isomers of CLA decrease plasma lipids and stimulate adipose tissue lipogenesis without changing adipose weight in adult sedentary or exercise-trained rat, thus suggesting a stimulation of adipose tissue turnover.

PMID: 15607647 [PubMed - indexed for MEDLINE]
J Nutr Biochem. 2004 Nov;15(11):680-7. Related Articles, Links