CLA 관련 비만
B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.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
결론
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
효과: None
None
대상 집단: None
systematic review and meta-analysis
Causal factors for migraine in Mendelian randomization studies: a systematic review and meta-analysis.
Dose: None
vs: Placebo
효과: None
None
Other
The omega effect: Harnessing fish oil for health.
Dose: None
vs: None
Outcome: None
효과: None
None
대상 집단: None
Review
The evidence for probiotics in the treatment of digestive disorders in the pediatric population.
Dose: None
vs: None
Outcome: None
효과: None
None
대상 집단: 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
효과: SIBO in 37%; post-treatment 4% remained+
None
대상 집단: 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
효과: None
None
대상 집단: Patients with antibiotic-associated dysbiosis
Key Statistics
18
연구
807
참여자
↑
Positive
B
등급
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 인용
Endocrine
2025
2 인용
Causal factors for migraine in Mendelian randomization studies: a systematic review and meta-analysis.
Systematic Review
Frontiers in neurology
2025
1 인용
Recent advances in …
2025
1 인용
Euroasian journal of …
2025
Atherosclerosis
2025
Therapeutic advances in …
2023
97 인용
Cordyceps inhibits ceramide biosynthesis and improves insulin resistance and hepatic steatosis.
Other
Scientific reports
2022
22 인용
Foods (Basel, Switzerland)
2022
9 인용
World journal of …
2022
8 인용
Advances in experimental …
2021
206 인용
Microorganisms
2021
47 인용
Nutrients
2021
36 인용
Scientific reports
2020
50 인용
American journal of …
2019
117 인용
Best practice & …
2017
14 인용
Saudi journal of …
2015
32 인용
Minerva ginecologica
2011
19 인용
Lipids in health …
2010
7 인용
The British journal …
2002
The American journal …
2000
742 인용
Dietary fructans.
Review
Annual review of …
1998
264 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- 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
상한량: 6 g/day; higher doses may worsen insulin sensitivity
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 |
권장 복용 시간: With meals; divide dose across 2-3 meals
Safety & Side Effects
보고된 부작용
- ⚠ GI discomfort
- ⚠ May worsen insulin sensitivity at high doses
- ⚠ Possible HDL reduction
- ⚠ Fatty liver (in some rodent studies)
알려진 상호작용
- ● Diabetes medications (may affect insulin sensitivity)
- ● Blood thinners (theoretical)
일일 최대 섭취 허용량: 6 g/day; higher doses may worsen insulin sensitivity
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does CLA help with 비만?
Based on 18 studies with 807 participants, there is moderate evidence from clinical studies that CLA may support 비만 management. Our evidence grade is B (Good Evidence).
How much CLA should I take for 비만?
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 비만?
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
References
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- [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
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- [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
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FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.