What Is CLA?
Conjugated linoleic acid is a fatty acid found naturally in food but also available as a dietary supplement.
This omega 6 fatty acid is found in high amounts in animal products such as grass-fed beef and dairy products but also plant sources such as vegetable oils. Animals that are grain-fed will not supply nearly as much CLA therefore many consumers are not benefitting from the fats that can be obtained from pasture-raised animals.
CLA obtained from the diet is different than supplementation, as the supplement form is made via the chemical alteration of vegetable oils, and particularly safflower oil.
CLA for Weight Loss
Often times we search for a quick fix solution to weight loss. However, when we approach weight loss from a whole body and health perspective we can reach longer-lasting results that don't require appetite-suppressing drugs, limiting your calories dangerously low, or tracking all of your food.
In addition to a healthy diet and lifestyle, CLA can be a supporting supplement as part of your weight-loss journey. CLA has become popular as a weight-loss supplement due to its ability to improve body composition by reducing body fat mass and increasing lean muscle mass (1)(2).
Studies on animals demonstrate that CLA can increase the metabolic rate and reduce food intake (3).
A meta-analysis of human studies reviewed CLA's efficacy as a dietary supplement in reducing fat mass and showed it produced a moderate loss in body fat in humans (4).
Another study found that a combination of CLA supplementation followed by resistance training in older adults enhanced muscle strength and body composition over a period of 6 months (5). Combining CLA with whey protein and creatine proved beneficial for increasing strength and lean body mass during heavy resistance training (6).
To date, animal studies show the most promising results for fat loss from CLA though more research is needed in humans.
Though CLA supplementation has been linked to fat loss, the effects remain small and do not replace a healthy diet or lifestyle. CLA may be used as a supplement for weight loss in combination with a regular exercise routine and nutrition for best results.
Benefits of CLA
The benefits of conjugated linoleic acid don't just stop at weight loss and muscle growth, it has also been linked to a reduced risk of chronic diseases such as diabetes, heart disease, osteoporosis, and cancers (7).
Studies show a positive association between CLA consumption and improved insulin function, suggesting that it may have anti-diabetic properties based on reduced fasting glucose and insulin markers (8)(9).
Though smaller amounts are associated with health benefits, larger doses may be detrimental. Animal and human studies show that higher supplemental doses may induce insulin resistance, raise inflammation, lower good cholesterol levels, and even induce possible liver damage (14). For these reasons it is recommended to first discuss supplementation with your doctor if you have been diagnosed with or suspect diabetes, insulin resistance, or cardiovascular disease.
Dietary consumption has not been associated with adverse effects and is deemed as the superior form of the fatty acid (15).
Clinical trials suggest that CLA supplementation may cause mild or moderate side effects and supplementation should therefore be discussed first with your doctor. CLA is deemed as safe for human consumption however more research is needed to properly assess its efficacy (16)(17).
Choosing a CLA Supplement
This supplement is usually synthesized in the lab using safflower seed oil.
When choosing a CLA dietary supplement, make sure that it is providing 100% CLA and that it is produced in an approved and registered laboratory.
Many supplements will provide 1000 mg per serving however some will provide less. If you are aiming for the 3-gram dosage for weight loss, don't forget to pay attention to the serving size listed.
Most people find CLA to be most effective when taken before or with a meal.
Dosing of a minimum of 3 grams daily has been shown to promote weight loss while daily consumption of up to 6 grams has been deemed as safe (18)(19). As with most supplements, taking more than the recommended daily amount will increase the risk of adverse effects.
We recommend verifying with your doctor before deciding if CLA might be a beneficial supplement for you.
Top 6 CLA Supplements at Vitasave
PVL's CLA is a high potency CLA supplement with a full 1250 mg per capsule. CLA (Conjugated Linoleic Acid) is a "fat burning" dietary fat that works in 2 ways, 1) increases lean muscle tissue metabolism by enhancing the enzyme activity in muscle cells, and 2) helps prevent dietary fat from entering fat cells. Shown in over 50 scientific studies to reduce fat and improve body composition.
Lorna Vanderhaeghe, the leader in women's vitamins and supplements, introduces PROTEINsmart, a women's whey protein powder with CLA. This hormone and antibiotic-free whey protein isolate supports fat reduction and improves body shape when combined with a healthy diet and exercise. PROTEINsmart supports a strong immune system and builds antibodies. Additionally it is a great source of all essential amino acids.
Conjugated linoleic acid (CLA) is a naturally occurring derivative of linoleic acid, an omega-6 essential fatty acid. Produced from natural safflower oil, Organika 's CLA Softgel Capsules helps support a modest reduction in fat mass when incorporated into a program of reduced intake of dietary calories and increased physical activity. Ease the bumps in your journey naturally with Organika 's CLA soft gels.
CLA (conjugated linoleic acid) is a naturally occurring fatty acid; dietary sources of CLA include meat and dairy products. Tonalin® CLA is derived from non-GMO safflower oil. CLA may help enhance metabolic activity, support fat loss and increase muscle mass when combined with a healthy diet and daily exercise.
Natural Factors CLA helps to increase lean muscle mass, and decrease stored body fat. This promotes healthy weight loss which allow you to achieve your optimal health goals.
BENEMAX Vegan CLA soft gels contain 1,000 mg of conjugated linoleic acid, also known as CLA. CLA may be helpful with improving body composition and supporting the reduction in fat mass with a combination of a healthy diet and exercise program. BENEMAX CLA uses plant sources for their vegan CLA product. CLA has the benefits of being able to modify fat metabolism and to make improvements on muscle mass and fat composition. Exercising is highly recommended while taking this natural supplement, as it can aid with the results. A good diet that is rich in healthy proteins, vegetables, fruits, and reducing processed foods and refined sugars.
Unapologetically plant-Based, proudly Canadian, naturopath formulated, halal-Certified, carrageenan-Free, dairy-Free, nut-Free, preservative-free, and without artificial ingredients or colorants.
Conjugated Linoleic Acid (CLA) is a remarkable dietary supplement derived from sources like safflower oil and sunflower oil, and found naturally in grass-fed meats and dairy as well as the yolk of an egg. CLA works to reduce fat storage by preventing the accumulation of fat in fat cells.
Fat normally enters the fat cell through a door that is controlled by an enzyme that acts as the key. By acting on this enzyme, CLA keeps the door locked. When the door is locked, fat utilization by the cell is limited and any new fat cell growth is restricted. The less fat present in the cells, the smaller and less mature they become. This helps to reduce the level of fat in your body. The increased breakdown of fat helps to fuel and preserve muscle mass, which in turn increases lean muscle mass.
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