Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Conjugated linoleic acid (CLA) is a fatty acid found naturally in meat and dairy products, and it has been marketed as a dietary supplement for improving body composition, particularly by reducing body fat and supporting muscle tone. The scientific rationale is based on animal studies and some small-scale human trials suggesting that CLA may reduce adipose tissue and potentially preserve or slightly increase lean muscle mass during weight loss. However, the quality and consistency of evidence in humans are limited.

A handful of randomized controlled trials in humans have shown modest effects of CLA supplementation on fat loss, but the impact on actual muscle mass or "muscle tone" is minimal and often not statistically significant. Meta-analyses suggest that while CLA might contribute to a small reduction in body fat, its effect on increasing or maintaining muscle mass is weak. Furthermore, the clinical relevance of these changes is questionable, as the improvements in body composition are typically minor.

Current scientific consensus does not robustly support the use of CLA for enhancing muscle tone, and safety concerns (such as potential adverse effects on lipid profiles and insulin sensitivity) have been raised with long-term supplementation. In summary, while there is some scientific investigation into CLA for body composition, the strength of evidence supporting its effectiveness for improving muscle tone is low.

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