Is CLA and Sesamin for Weight Loss a Good Combination?
Reading Time: 5 minutes Combining Conjugated Linoleic Acid (CLA) and sesamin supplements may support weight loss and fat loss efforts effectively, especially for those seeking stimulant-free alternatives to enhance body composition.
CLA and sesamin each offer unique mechanisms that may promote fat burning, support lean muscle retention, and improve metabolic health.
While research on both is mixed, CLA is known for targeting abdominal fat and promoting fat oxidation, while sesamin assists in reducing fat storage by influencing gene expression related to lipid metabolism.
When used together, CLA and sesamin could be a powerful combination for those looking to lose weight and maintain muscle mass.
What is CLA (Conjugated Linoleic Acid)?
CLA is a naturally occurring fatty acid found primarily in meat and dairy products, and studies indicate it can play a role in reducing body fat and supporting metabolic health (Koba & Yanagita, 2013).
CLA is also known for its potential anti-inflammatory and anticarcinogenic effects, adding to its appeal as a supplement for both health and weight management.
How CLA Supports Weight Loss
Research on CLA’s effect on weight loss has been promising but varied. Some animal studies suggest CLA can reduce body fat by up to 60% by promoting fat breakdown and increasing fatty acid oxidation in fat and muscle cells.
CLA inhibits lipoprotein lipase, an enzyme responsible for fat storage, potentially allowing for easier fat loss.
Moreover, CLA’s effect on abdominal fat is noteworthy. For those with metabolic syndrome, CLA supplementation over four weeks reduced abdominal fat, a critical area associated with various health risks (International Journal of Obesity).
However, CLA works best when combined with a balanced diet and regular exercise, rather than as a standalone solution.
Recommended Dosage and Timing for CLA
Studies suggest a daily dosage of 3-4 grams of CLA to maximize its effects on fat metabolism. This amount is typically split into multiple doses throughout the day for consistent metabolic support.
Taking CLA before bed may also offer additional benefits, as studies indicate that CLA may increase fat oxidation during sleep and help you lose weight overnight.
A common dosage strategy is to take 1 gram of CLA three times daily, with morning, afternoon, and evening doses.
This regular dosing allows CLA to work gradually, assisting with weight management over the long term rather than offering quick results.
What is Sesamin?
Sesamin is a lignan compound found in sesame seeds, noted for its ability to stimulate liver fat oxidation.
Though less well-known than CLA, sesamin has shown potential as a weight loss aid by promoting fat loss through different mechanisms, including gene regulation and anti-inflammatory effects.
Sesamin’s Role in Fat Metabolism and Weight Loss
Research indicates that sesamin may be an effective weight loss supplement by inducing the breakdown of fatty acids in the liver.
In research, sesamin suppressed lipogenic genes, which are responsible for fat storage, potentially helping individuals maintain a leaner body composition.
Sesamin also appears to enhance the body’s energy expenditure by promoting mitochondrial activity, particularly in the liver. By doing so, it may assist in reducing overall body fat levels over time.
How CLA and Sesamin Work Together
When combined, CLA and sesamin may create a synergistic effect that could be more effective than either supplement alone.
CLA’s ability to reduce fat storage in cells and sesamin’s effect on liver fat oxidation may enhance the overall process of fat loss.
This dual approach can be particularly helpful for those looking to keep muscle while losing fat, especially when following a calorie-restricted diet or during a “cutting” phase in fitness programs.
Potential Benefits of Combining CLA and Sesamin for Weight Loss
- Enhanced Fat Oxidation: CLA and sesamin together promote the breakdown of stored fat and prevent further fat accumulation, potentially accelerating weight loss.
- Improved Metabolic Health: Both supplements support improved lipid metabolism, which may assist in managing cholesterol and reducing inflammation.
- Abdominal Fat Reduction: CLA, in particular, has been linked to reduced abdominal fat, which could help decrease health risks associated with visceral fat.
- Support for Lean Muscle Maintenance: This combination may help retain muscle mass during weight loss, making it suitable for those looking to improve body composition.
Optimal Dosage and Timing
For optimal results, it is recommended to take 3-4 grams of CLA daily, divided into doses taken in the morning, afternoon, and evening.
Sesamin supplements generally come in capsules containing around 80 mg per capsule, and a typical daily dose ranges from 100 mg to 200 mg.
Taking CLA and sesamin at consistent intervals may allow each supplement to work in harmony, supporting the body’s metabolic processes throughout the day and night. Ideally, taking both supplements in divided doses can maintain stable blood levels, promoting gradual fat loss and muscle retention.
Best CLA & Sesamin Supplements
- Sports Research Max Potency CLA: This supplement offers a high dose of CLA per softgel (1,250 mg), making it easy to reach the recommended 3-4 grams per day with fewer capsules.
Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
- Lignans for Life Sesamin: Made from pure sesame seeds, this supplement provides a high concentration of sesamin along with sesamolin, another beneficial compound found in sesame seeds.
Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Final Thoughts: Should You Use CLA and Sesamin for Weight Loss?
While CLA and sesamin can assist with weight loss, they are not a magic solution.
Effective weight management still requires a balanced diet, adequate protein intake, regular exercise, and enough rest.
CLA and sesamin may make the process easier by supporting fat metabolism and muscle maintenance, but users should not expect rapid weight loss without other lifestyle adjustments.
CLA and sesamin can be a valuable addition to a well-rounded weight loss plan, particularly for those looking to reduce body fat and improve metabolic health without stimulants.
While individual results may vary, studies suggest that these supplements may help reduce abdominal fat, support lean muscle retention, and promote fat oxidation.
By including CLA and sesamin in a comprehensive approach that involves physical activity and a nutrient-dense diet, you may find these supplements to be effective allies in achieving long-term weight management and body composition goals.
