What Does CLA Do?
Conjugated linoleic acid works in a complex process involving many enzymes. So it’s not well understood by scientists exactly how it works.
But it appears to have the ability to increase the rate of fat loss. In layman’s terms, it makes big fat cells smaller and keeps small fat cells from getting bigger.
There are several other supposed health benefits besides fat loss.
Reported Benefits of CLA
That’s an impressive list of benefits, but does it actually work for fat loss?
Does CLA Work?
Dozens of studies over the last 30 years have tried to measure the effects of conjugated linoleic acid. Unfortunately, many of them have contradictory results due to differences in the experimental design, the form of CLA used, and the participants involved. But several studies show a positive effect on body composition.
In one study, participants took either a placebo or doses of CLA ranging from 1.7 to 6.8 grams daily. Body composition was measured at the start, middle, and end of the study.
After 12 weeks, the CLA groups lost a lot more body fat than the placebo group. And the people who took 6.8 grams lost more than 2 pounds of body fat!
That may not sound like much, but it’s an amazing result considering the subjects were not asked to alter their diet or exercise. That’s not to say you shouldn’t work out or watch what you eat. Rather, it suggests that the results could be even greater with proper diet and exercise.
Another study by the University of Wisconsin Food Research Institute looked at CLA use after concluding a diet. They found the weight regained by participants was more muscle and less fat. This indicates that CLA could prevent fat gain even without dieting, or while bulking to gain muscle.
Not all studies have produced these results. But there is plenty of data suggesting CLA is effective for weight loss.
Furthermore, no toxicity has been documented with long-term use of 1 year or more. So it’s a worthy addition to your weight loss program.
How to Use CLA
As mentioned, conjugated linoleic acid is in certain meat and dairy products. But, you’d have to eat like 10 pounds of hamburger every day to get an effective amount.
Fortunately, there’s a less artery-clogging alternative. Safflower oil is a natural plant extract that is made up of conjugated linoleic acid. And it contains more of the compounds which have been shown to affect fat loss.
I’ll spare you the chemistry lesson, but you should know that isomers called T10C12 and C9T11 are the active ingredients that have been studied in the lab. About 80% of safflower oil is made of a mixture of these two isomers, which makes it a more potent source of CLA than meat or dairy… so you can bypass the coronary bypass.
Safflower oil is widely available as a supplement that comes in the form of soft gels.
How Much CLA to Take
The recommended dose is 3 grams per day, but dosages up to 6 grams per day were more effective in some studies. A good supplement contains 1 gram per soft gel, so that’s 3 to 6 capsules per day.
Note that most supplements are sold by milligrams (mg) instead of grams (g). For those Imperialists who shun the metric system, 1 gram = 1,000 milligrams. So the daily dose is 3,000 to 6,000 mg.
When to Take CLA
It’s best to split it up into equal doses throughout the day. For example, you would take 1-2 capsules in the morning, mid-day, and at night with meals.
It can be beneficial to take CLA before working out or performing cardio. Also, when taken with guarana it may have a synergistic effect on fat loss.
The Best CLA Supplement
There are tons of supplements on the market, and not every manufacturer has your best interests in mind. So it’s important to do your research before buying or taking anything. A good CLA supplement is made from natural ingredients, has high potency, and is cost-effective.
Synthetic versions of isolated conjugated linoleic acid have been associated with negative effects in some studies. So it’s best to stick with supplements made with safflower oil which naturally contains a balance of the active CLA compounds.
The target is 3,000 to 6,000 mg per day, so it’s important to check the label to see how much CLA the supplement actually contains. A typical safflower oil supplement contains about 80% conjugated linoleic acid, but a potent supplement will contain up to 95%.
The label below shows a supplement containing 1250 mg of safflower oil. An 80% potency supplement would contain 1,000 mg of CLA. But this particular supplement contains 1,187 mg or 95%.
In practical terms that means you only need to take 5 capsules a day instead of 6. Which saves you a little money.