CLA für Obesity
B Evidenz Mindestens eine randomisierte Studie unterstützt dies, mit überwiegend konsistenten Ergebnissen.Cochrane meta-analysis of 18 RCTs (n=807) found CLA at 3.2 g/day reduced body fat mass by 1.33 kg over 6-12 months without significant change in body weight, suggesting lean mass preservation. A 2-year RCT (n=134) found sustained fat reduction. Effects are modest and require long-term use.
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B
Fazit
Cochrane meta-analysis of 18 RCTs (n=807) found CLA at 3.2 g/day reduced body fat mass by 1.33 kg over 6-12 months without significant change in body weight, suggesting lean mass preservation. A 2-year RCT (n=134) found sustained fat reduction. Effects are modest and require long-term use.
Key Study Findings
Review
Dietary Fiber: A Comprehensive Review of Its Sources, Health Benefits, and Mechanisms Driving Nutraceutical Effects.
Dose: None
vs.: None
Outcome: None
Wirkung: None
None
Population: None
systematic review and meta-analysis
Causal factors for migraine in Mendelian randomization studies: a systematic review and meta-analysis.
Dose: None
vs.: Placebo
Wirkung: None
None
Other
The omega effect: Harnessing fish oil for health.
Dose: None
vs.: None
Outcome: None
Wirkung: None
None
Population: None
Review
The evidence for probiotics in the treatment of digestive disorders in the pediatric population.
Dose: None
vs.: None
Outcome: None
Wirkung: None
None
Population: Pediatric population
Observational Study
n=65
Open-label
Incidence and Characterization of SIBO in NAFLD Patients.
Dose: None
vs.: None
Outcome: SIBO prevalence in NAFLD patients
Wirkung: SIBO in 37%; post-treatment 4% remained+
None
Population: Adults with NAFLD diagnosed via FibroScan
Review
Current understanding of antibiotic-associated dysbiosis and approaches for its management.
Dose: Various probiotic interventions
vs.: None
Outcome: Dysbiosis management strategies
Wirkung: None
None
Population: Patients with antibiotic-associated dysbiosis
Key Statistics
18
Studien
807
Teilnehmer
↑
Positive
B
Bewertung
Referenced Papers
The Journal of …
2026
The evidence for probiotics in the treatment of digestive disorders in the pediatric population.
Review
Journal of gastroenterology …
2025
10 Zitierungen
Endocrine
2025
2 Zitierungen
Causal factors for migraine in Mendelian randomization studies: a systematic review and meta-analysis.
Systematic Review
Frontiers in neurology
2025
1 Zitierungen
Recent advances in …
2025
1 Zitierungen
Euroasian journal of …
2025
Atherosclerosis
2025
Therapeutic advances in …
2023
97 Zitierungen
Cordyceps inhibits ceramide biosynthesis and improves insulin resistance and hepatic steatosis.
Other
Scientific reports
2022
22 Zitierungen
Foods (Basel, Switzerland)
2022
9 Zitierungen
World journal of …
2022
8 Zitierungen
Advances in experimental …
2021
206 Zitierungen
Microorganisms
2021
47 Zitierungen
Nutrients
2021
36 Zitierungen
Scientific reports
2020
50 Zitierungen
American journal of …
2019
117 Zitierungen
Best practice & …
2017
14 Zitierungen
Saudi journal of …
2015
32 Zitierungen
Minerva ginecologica
2011
19 Zitierungen
Lipids in health …
2010
7 Zitierungen
The British journal …
2002
The American journal …
2000
742 Zitierungen
Dietary fructans.
Review
Annual review of …
1998
264 Zitierungen
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Übliche Dosierungen
- general:
- 3.2-6.4 g/day mixed isomers
- bodycomposition:
- 3.4 g/day (50:50 c9,t11:t10,c12 blend)
- minimumeffective:
- 3.2 g/day for ≥12 weeks
Obergrenze: 6 g/day; higher doses may worsen insulin sensitivity
In der Forschung untersuchte Dosierungen
| Dosierung | Dauer | Wirkung | N |
|---|---|---|---|
| None | -- | Mixed | -- |
| None | -- | Mixed | -- |
| None | -- | Mixed | -- |
| None | -- | Mixed | -- |
| None | -- | Positive | 65 |
| Various probiotic interventions | -- | Positive | -- |
| None | -- | Mixed | -- |
| Zinc carnosine 75 mg twice daily for 10 days | -- | Positive | 92 |
Beste Einnahmezeit: With meals; divide dose across 2-3 meals
Safety & Side Effects
Gemeldete Nebenwirkungen
- ⚠ GI discomfort
- ⚠ May worsen insulin sensitivity at high doses
- ⚠ Possible HDL reduction
- ⚠ Fatty liver (in some rodent studies)
Bekannte Wechselwirkungen
- ● Diabetes medications (may affect insulin sensitivity)
- ● Blood thinners (theoretical)
Tolerierbare Höchstaufnahmemenge: 6 g/day; higher doses may worsen insulin sensitivity
Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.
Frequently Asked Questions
Does CLA help with Obesity?
Based on 18 studies with 807 participants, there is moderate evidence from clinical studies that CLA may support Obesity management. Our evidence grade is B (Good Evidence).
How much CLA should I take for Obesity?
Studies have used various dosages. A commonly studied range is 3.2-6.4 g/day mixed isomers. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of CLA?
Reported side effects may include GI discomfort, May worsen insulin sensitivity at high doses, Possible HDL reduction, Fatty liver (in some rodent studies). Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for CLA and Obesity?
We rate the evidence as Grade B (Good Evidence). This rating is based on 18 peer-reviewed studies with 807 total participants. The overall direction of effect is positive.
Related Evidence
Andere Inhaltsstoffe für Obesity
References
- [1] Noor A Hakim. J Steroid Biochem Mol Biol. 2026. Coffee consumption and its association with vitamin D level, lifestyle factors, and mental health symptoms among adults in Saudi Arabia. doi:10.1016/j.jsbmb.2025.106923 PubMed
- [2] Kok-Ann Gwee et al.. J Gastroenterol Hepatol. 2025. The evidence for probiotics in the treatment of digestive disorders in the pediatric population. doi:10.1111/jgh.16809 PubMed
- [3] Paola Loli et al.. Endocrine. 2025. Non-classical congenital adrenal hyperplasia: current insights into clinical implications, diagnosis and treatment. doi:10.1007/s12020-025-04341-5 PubMed
- [4] Xinyao Li et al.. Front Neurol. 2025. Causal factors for migraine in Mendelian randomization studies: a systematic review and meta-analysis. doi:10.3389/fneur.2025.1660995 PubMed
- [5] Bisma Jan et al.. Recent Adv Food Nutr Agric. 2025. Dietary Fiber: A Comprehensive Review of Its Sources, Health Benefits, and Mechanisms Driving Nutraceutical Effects. doi:10.2174/012772574X378014250727175222 PubMed
- [6] Shamim Naizr et al.. Euroasian J Hepatogastroenterol. 2025. Incidence and Characterization of SIBO in NAFLD Patients. doi:10.5005/jp-journals-10018-1468 PubMed
- [7] Jacques D Barth. Atherosclerosis. 2025. The omega effect: Harnessing fish oil for health. doi:10.1016/j.atherosclerosis.2025.120461 PubMed
- [8] Dhanasekhar Kesavelu et al.. Ther Adv Infect Dis. 2023. Current understanding of antibiotic-associated dysbiosis and approaches for its management. doi:10.1177/20499361231154443 PubMed
- [9] Ying Li et al.. Sci Rep. 2022. Cordyceps inhibits ceramide biosynthesis and improves insulin resistance and hepatic steatosis. doi:10.1038/s41598-022-11219-3 PubMed
- [10] Monica Tognocchi et al.. Foods. 2022. Supplementation of Enriched Polyunsaturated Fatty Acids and CLA Cheese on High Fat Diet: Effects on Lipid Metabolism and Fat Profile. doi:10.3390/foods11030398 PubMed
- [11] Nour Ibrahim et al.. World J Clin Cases. 2022. Zinc carnosine-based modified bismuth quadruple therapy vs standard triple therapy for Helicobacter pylori eradication: A randomized controlled study. doi:10.12998/wjcc.v10.i1.227 PubMed
- [12] Guoyao Wu et al.. Adv Exp Med Biol. 2021. Role of L-Arginine in Nitric Oxide Synthesis and Health in Humans. doi:10.1007/978-3-030-74180-8_10 PubMed
- [13] Luisa Marras et al.. Microorganisms. 2021. The Role of Bifidobacteria in Predictive and Preventive Medicine: A Focus on Eczema and Hypercholesterolemia. doi:10.3390/microorganisms9040836 PubMed
- [14] Rosaria Varì et al.. Nutrients. 2021. Obesity-Associated Inflammation: Does Curcumin Exert a Beneficial Role? doi:10.3390/nu13031021 PubMed
- [15] Nuria Martínez-Lozano et al.. Sci Rep. 2020. Evening types have social jet lag and metabolic alterations in school-age children. doi:10.1038/s41598-020-73297-5 PubMed
- [16] Shi-Jun Yue et al.. Am J Physiol Endocrinol Metab. 2019. Berberine alleviates insulin resistance by reducing peripheral branched-chain amino acids. doi:10.1152/ajpendo.00256.2018 PubMed
- [17] Omid Jazayeri et al.. Best Pract Res Clin Gastroenterol. 2017. Lifestyle alters GUT-bacteria function: Linking immune response and host. doi:10.1016/j.bpg.2017.09.009 PubMed
- [18] Luigi Russo et al.. Saudi J Gastroenterol. 2015. Partially hydrolyzed guar gum in the treatment of irritable bowel syndrome with constipation: effects of gender, age, and body mass … doi:10.4103/1319-3767.153835 PubMed
- [19] C Agosta et al.. Minerva Ginecol. 2011. Randomized controlled study on clinical efficacy of isoflavones plus Lactobacillus sporogenes, associated or not with a natural anxiolytic agent in … PubMed
- [20] Aurelio Ocaña et al.. Lipids Health Dis. 2010. In vitro study of the effect of diesterified alkoxyglycerols with conjugated linoleic acid on adipocyte inflammatory mediators. doi:10.1186/1476-511X-9-36 PubMed
- [21] Marcel B Roberfroid. Br J Nutr. 2002. Functional foods: concepts and application to inulin and oligofructose. doi:10.1079/BJNBJN/2002529 PubMed
- [22] M B Roberfroid. Am J Clin Nutr. 2000. Prebiotics and probiotics: are they functional foods? doi:10.1093/ajcn/71.6.1682S PubMed
- [23] M B Roberfroid et al.. Annu Rev Nutr. 1998. Dietary fructans. doi:10.1146/annurev.nutr.18.1.117 PubMed
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