Conjugated linoleic acid, or CLA, might not be the next cure-all on the market but is undoubtedly going to become a popular fat burning supplement in the near future. Not only is the polyunsaturated fat a powerhouse when it comes to reducing your risk of heart disease, it helps ward off cancer too. One question stands: How much of a good thing is too much? What’s the recommended daily intake for CLA?
Let’s find out.
What Is CLA?
Conjugated linoleic acid (CLA) is an omega-6 fatty acid found in meat and dairy products, predominantly grass-fed cows, sheep, and goats. Although CLA is essential for functioning, our bodies don’t produce it naturally, and we rarely consume enough of it.
What Does CLA Do?
Ever since the late 1980s, when CLA was mentioned by Michael W. Pariza, a professor from University of Wisconsin’s Department of Food Microbiology and Toxicology, found that CLA could reduce the incidences of cancer in mice. Since then, research has been making unique findings about CLA, including the following benefits:
- Reduces body fat
- Preserves muscle tissue in overweight and obese individuals
- Increases the basal metabolic rate (BMR)
- Protects the body from cancer formation and growth by increasing the body’s ability to take in fat-soluble vitamins
- Lower cholesterol
- Reduce the risk of heart disease
- Lowers blood pressure
- Reduces inflammation
- Clears up the skin
But how does CLA do what it does? CLA helps the body convert food into energy more efficiently. By keeping fat cells from becoming larger, the body’s fat-to-muscle shifts, especially as you diet and workout. The main point is that CLA can help you lose weight quickly while preserving lean body mass. The other benefits are an added bonus.
How Much CLA Should I Take?
Depending on your body weight, the amount of CLA you take changes slightly.
Scandinavian Clinical Research scientists have researched the benefits of 3,000 mg (or 3 grams) of CLA supplementation daily and find it to be the minimum recommendation for decent fat reduction. Anywhere between 3,000-6,000 milligrams is ideal for individuals at a healthy weight. Those who weigh over 155 pounds should take at least 3,500 mg (3.5 g) to get the full effect of CLA.
Another study in 2007 that was published by the American Journal of Clinical Nutrition found that participants who added 3.2 g of CLA to their diet per day lost a significant 90 grams of body fat per week and simultaneously increased their muscle mass by one percent per week. 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 4,200 mg of CLA on 53 healthy participants. Compared to those using a placebo, those on CLA saw a 3.8 percent decrease in body fat.
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.
Possible Side Effects
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.
Recommend CLA Supplement
Since the human body doesn’t produce CLA on its own and diet oftentimes doesn’t provide enough of this fatty acid either, it’s time to search for a quality CLA supplement. Gaspari Nutrition offers CLA in a capsule form that is superior to other products on the market. Gaspari Nutrition CLA uses a Yielding 80% Conjugated Linoleic Acid that is sourced from safflower oil. As mentioned earlier, CLA sourced from safflower oil is one of the cleanest and most effective forms of CLA.
As you may know, the CLA content in dairy and meat products is not regulated nor measured. You never know what you’re getting. In fact, the CLA content in meat and dairy has dwindled by 60% since the 1960s. This means that you need supplements like the ones by Gaspari Nutrition to aid in weight loss, find cancer, and help increase your muscle mass over time.
With proper dosage, Gaspari Nutrition CLA capsules can give you all the benefits, like utilizing fat for fuel, reinforcing healthy levels of cholesterol, and supporting healthy weight loss. Each capsule is 1,000 mg of superior quality CLA, so you can choose the best amount for your body. Depending on your dosage between 3,000-6,000 mg, you can pair a single pill with meals and snacks or protein shakes to ensure you’re getting what you need.
Don’t settle for anything less than the best supplements for CLA around.
Consuming CLA could be the key to unleashing your fat burning potential. Combined with clean nutrition and exercise, CLA can help your body use energy for efficiently while preserving muscle mass—as well as growing muscle. Though CLA can be consumed through dietary sources, supplementing about 3-4 grams of CLA a day can accelerate your weight loss and muscle building efforts. If your goal is to sustain your lean body mass while shedding pounds of fat, give CLA a try. Gaspari Nutrition offers a top-quality supplement that can get you started.
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