Notably, people who get a lot of CLA from foods are at a lower risk of various diseases, including type 2 diabetes and cancer 31 , 32 , Additionally, studies in countries where cows predominantly eat grass — rather than grain — show that people with the most CLA in their bodies have a lower risk of heart disease However, this lower risk could also be caused by other protective components in grass-fed animal products, such as vitamin K2.
Of course, grass-fed beef and dairy products are healthy for various other reasons. Many studies show that people who eat the most CLA have improved metabolic health and a lower risk of many diseases. However, the CLA found in supplements is made by chemically altering linoleic acid from vegetable oils. They are usually of a different form than the CLA found naturally in foods.
Supplemental doses are also much higher than the amounts people get from dairy or meat. As is often the case, some molecules and nutrients are beneficial when found in natural amounts in real foods — but become harmful when taken in large doses. Large doses of supplemental CLA can cause increased accumulation of fat in your liver, which is a stepping stone towards metabolic syndrome and diabetes 35 , 36 , Keep in mind that many of the relevant animal studies used doses much higher than those people get from supplements.
However, some human studies using reasonable doses indicate that CLA supplements may cause several mild or moderate side effects, including diarrhea, insulin resistance and oxidative stress Several animal studies have observed harmful side effects from CLA, such as increased liver fat.
One review concluded that a minimum of 3 grams daily is necessary for weight loss Doses of up to 6 grams per day are considered safe, with no reports of serious adverse side effects in people 41 , Studies on CLA have generally used doses of 3. Losing a few pounds of fat may not be worth the potential health risks — especially as there are better ways to lose fat.
CLA is found in certain foods and available as a fat-burning supplement. This article explains if CLA can help you lose weight. Countless supplements on the market claim to offer a quick way to drop excess weight by suppressing your appetite. Consuming the right ratio of omega-3, -6 and -9 fatty acids is important for your health.
This article explains what these fats are and how to get…. This is a detailed, evidence-based review of the 12 most popular weight loss pills and supplements on the market today. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here.
In this article, we will dive into the pros, cons, and dosage recommendations for the fat-burning benefits that CLA can provide. Read on to learn more about how taking CLA may help you achieve your goals sooner, and get more out of your workouts and supplement routine by going PRO. Contact us today to learn more! Conjugated linoleic acid CLA is a fatty acid that is naturally found in meat and dairy products. It is derived from grass-fed animals such as goats, cows, and sheep.
According to the Mayo Clinic , these cud-chewing animals provide more nutrients for human consumption. This is because their meat contains less fat, higher levels of omega-3 fatty acids, and higher concentrations of the organic form of CLA.
All of these factors will help with fat loss. They also contribute to the reduction of heart disease and lower the risk of certain types of cancer.
CLA contains a polyunsaturated fat known as an Omega 6 fatty acid. This is one of the healthy fats that we all need, but one that we rarely get enough of in our regular diets. It can even help to prevent the regaining of fat after you stop using it. Most health food stores sell CLA which is available in a typical tablet form.
CLA is also available as a syrup that can be added to food, such as pancakes. An added bonus of CLA is that it contains an array of antioxidants which, of course, help to repair some of the damage wreaked by free radicals. In the Scandinavian Clinical Research studies , scientists have shown that 3, milligrams, or three grams, is the minimum recommendation for fat reduction. These doses are divided up into three separate doses per day with meals. By keeping your doses within the 3,milligram to 6,milligram parameters and dividing them into three dosages per day taken with meals, you will help your body produce more muscle tissue.
The average recommended dose for a person with no known health problems is three to five grams per day, taken with a meal. The most significant effect of CLA has been its ability to reduce overall body fat and increase the production of lean muscle mass.
CLA can help in the creation of a healthy cycle of burning unwanted fat while building much-needed muscle. The other benefits are an added bonus. Scandinavian Clinical Research scientists have researched the benefits of 3, mg or 3 grams of CLA supplementation daily and find it to be the minimum recommendation for decent fat reduction.
Anywhere between 3,, milligrams is ideal for individuals at a healthy weight. Those who weigh over pounds should take at least 3, mg 3. Another study in that was published by the American Journal of Clinical Nutrition found that participants who added 3. Other studies have found that the best range for CLA supplementation is 3 to 4 grams.
A recent study even looked into the effects of 4, mg of CLA on 53 healthy participants. Compared to those using a placebo, those on CLA saw a 3.
The range is up to you—just remember that the heavier you are, the more you will need to see the effects of CLA at the same rate someone smaller would. For the best results, be sure to use CLA for at least a month. Most studies that had significant data lasted anywhere from 6 months to a year. By dividing the CLA supplement dosages by three and taken the pills with food, your body will be able to produce muscle more quickly.
As with most supplements, there are a few caveats. CLA is not intended for those who are extremely overweight or obese, because too much CLA has been known to cause insulin resistance. In individuals with weight problems, this could lead to the onset of diabetes. CLA also has a tendency to increase cholesterol in the liver by interacting with blood cholesterol.
This could result in gallstones. Always monitor your CLA intake to ensure you avoid negative side effects; and if you are unsure, talk to your doctor.
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