Conjugated linoleic acid (CLA)

CLA is widely marketed as a «fat burner» and «lean mass» supplement. The Whigham 2007 meta-analysis in overweight adults reported an average -0.09 kg fat mass per week – clinically negligible: at 12 weeks the difference vs placebo was about 1 kg. AEMPS has not approved CLA for weight loss; EFSA rejected the corresponding health claim. Evidence-based options are caloric deficit, physical activity and GLP-1 agonists (semaglutide, liraglutide) under medical supervision when indicated. Prolonged CLA use is linked to raised insulin-resistance markers and risk of non-alcoholic fatty liver disease.

Sports blogs include CLA in stacks for «lean mass», «anti-ageing» and «metabolism boost». No long-term RCTs in healthy adults with mortality or age-related disease endpoints exist. EFSA and AEMPS have not registered the substance as a geroprotector. Known risks of prolonged use are raised HOMA-IR and insulin resistance, hepatotoxicity in predisposed individuals and increased systemic inflammation markers. Evidence-based ageing-slowing options are regular aerobic and resistance training, Mediterranean diet, smoking cessation, BP and glucose control.