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Author: Lisa Payne, certified personal trainer (CPT)

When it comes to weight loss and muscle gain, many people are all in search of solutions that can make this process more efficient. In addition to maintaining a balanced diet, building a consistent exercise regimen and regular visits to the doctor, many believe that they will help dietary Supplement containing CLA.

What is CLA?

CLA, or conjugated linoleic acid, is a naturally occurring fatty acid found in grass-fed beef and also bison, Buffalo, lamb and other ruminants. It can also be found in foods such as whole milk, yogurt, salmon, coconut oil, safflower oil, and other food products. Usually food Supplement with CLA is promoted as a means for weight loss and muscle building. It is also believed that it is useful for people with cardiovascular disease, diabetes and even cancer diseases such as breast cancer and lung.

Linoleic acid is one of the two unsaturated fatty acids. This is the main fatty acid found in vegetable oils such as soybean oil, corn oil and grape seed oil. Linoleic acid also belongs to the family of omega-6 fatty acids. Another essential fatty acid, linolenic acid, belongs to the family of omega-3 fatty acids. Both are polyunsaturated fatty acids that have two or more double bonds. Fatty acids are essential in our body to maintain vital functions of the cells. Conjugated linoleic acid is a compound of different forms of linoleic acid. As a CLA it reduces inflammation and supports tissue repair. Because the body does not produce linoleic acid in a natural way, it should be part of a balanced diet.

So, exactly how CLA can help reduce weight and build muscle mass? That’s what she does:

  • Promotes the destruction of fat cells
  • Accelerates the oxidation of fatty acids contained in the accumulated fat
  • Increases energy expenditure during sleep
  • Prevents the slowdown of metabolism during dieting with calorie restriction
  • Increases the size and strength of muscles
  • Increases lean muscle mass
  • Increases physical performance

What does the research say

Since the 1980-ies, there have been numerous studies of the effect of CLA on weight reduction and muscle building. Many researchers believe that adding nutritional Supplement with CLA to a normal healthy diet can primarily reduce body fat (LMC). In the framework described in the journal of Nutrition a double-blind study, including 60 patients with obesity or overweight, the participants were divided into 5 groups, one of which received 9 g olive oil as placebo, and the other is 1.7, or 3.4, 5.1 and 6.8 g of conjugated linoleic acid every day for 12 weeks. In the study, 47 participants underwent a dual-energy x-ray absorptiometry for detailed assessment of body composition. Repeated measurements showed that the participants who took CLA, the rate of decline of LMC was higher. However, the results also showed that in relation to lean body mass, body mass index (BMI) or variable blood counts differences were not so great.

Other research suggests that CLA is able to increase physical performance and increase basirova body weight. It promotes physiological changes in skeletal muscle that can lead to transformation of the type of muscle fibers. These studies confirm that CLA affects intercellular signaling pathways that regulate the metabolism of muscle tissue.

Despite the fact that studies have demonstrated moderate success in losing weight and building muscle with CLA, the work is still in progress. As with any dietary Supplement, before beginning any new program always get the consent of your doctor.


  • Blankson H, et al. “Conjugated Linoleic Acid Reduces Body Fat Mass In Overweight And Obese Humans. – Pubmed – NCBI”. Ncbi.Nlm.Nih.Gov, 2018, https://www.ncbi.nlm.nih.gov/pubmed/11110851. Accessed 9 Aug 2018.
  • Kim, Y, et al. “Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism.” Advances in Pediatrics., U. S. National Library of Medicine, Feb. 2016, www.ncbi.nlm.nih.gov/pubmed/26729488.
  • This article was written by Lisa Payne, recognized at the national level, a fitness expert, celebrity trainer and writer on health and fitness from Chicago, Illinois. She received a bachelor’s degree in journalism and mass communication and master of arts in the art Institute of Chicago. She was spotted on the CW show “Reluctantly healthy” with actress Judy Greer! Screen, ABC 7 Chicago, NBC 5 Chicago and WGN 9 Chicago. Learn more about the personal experience of Lisa on the website lisapaynefitness.com. For more information on publications and social media Lisa you can read on the website writerlisapayne.com!


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