Leena Watts
Conjugated linoleic acid (CLA) is a type of fat and a natural fatty acid found in meat and dairy products. It is also available as a dietary supplement for weight loss, bodybuilding, and diabetes. While CLA may aid in weight loss, researchers do not recommend it because evidence from studies is conflicting. The average intake in the US is about 151 mg per day for women and 212 mg for men. However, supplement doses range from 1.5 to 6.8 grams (g) per day, with doses higher than 3.4 g per day being more likely to reduce body weight. Nevertheless, there are concerns about the long-term health effects of supplemental doses, and a safer option may be to incorporate more CLA-rich foods into your diet.
| Characteristics | Values |
|---|---|
| Recommended daily intake | 3-4 grams |
| Average natural daily intake | 15-174 mg |
| Average natural daily intake for men | 212 mg |
| Average natural daily intake for women | 151 mg |
| Maximum safe daily intake | 6 grams |
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What You'll Learn
CLA dosage for weight loss
Conjugated linoleic acid (CLA) is a type of fat known as an omega-6 fatty acid. It is found in meat and dairy products, predominantly from grass-fed cows, sheep, and goats.
CLA is available as a dietary supplement and is commonly taken by mouth for weight loss. However, it is important to note that the form of CLA found in supplements is significantly different from the form found naturally in foods. The CLA in supplements is made by chemically altering linoleic acid from vegetable oils, whereas the CLA in food is produced by the unique enzymes in the digestive systems of ruminant animals.
The average diet supplies 15-174 mg of CLA daily, but supplements typically come in 1,000 mg capsules. Studies have found that a daily dosage of 3 to 4 grams of CLA supplementation is effective for weight loss. For example, a 2007 study found that participants who added 3.2 grams of CLA to their diet per day lost 90 grams of body fat per week. Another review found that taking 2.4-6 grams per day for 6-12 months reduced body fat by 2.93 lbs (1.33 kg) compared to a placebo.
While CLA supplementation may aid in weight loss, researchers do not recommend it due to conflicting evidence. Studies suggest that CLA has only modest effects on weight loss, and it is more effective in animals than in humans. Furthermore, CLA supplementation reduces subcutaneous fat, which lies under the skin, rather than visceral fat, which is around internal organs and poses more health risks.
Until more research on its safety is available, CLA should not be taken in large doses or for extended periods. A safer approach is to incorporate more CLA-rich foods into your diet, such as meat and dairy products.
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CLA's effectiveness in reducing body fat
Conjugated Linoleic Acid (CLA) is a type of polyunsaturated fatty acid that is found in meat and dairy products, predominantly from grass-fed cows, sheep, and goats. CLA is also available as an over-the-counter dietary supplement.
Some studies have found that CLA can help reduce body fat. One study found that participants who added 3.2 grams of CLA to their diet per day lost 90 grams of body fat per week and increased their muscle mass by one percent per week. Another study found that taking 2.4 to 6 grams of CLA per day for 6 to 12 months reduced body fat by 2.93 pounds (1.33 kg) compared to a placebo.
However, it is important to note that the effectiveness of CLA in reducing body fat is still debated. Some studies have found that CLA has minimal effects on weight loss in both the short and long term. For example, one study found that a 3.4-gram CLA supplement resulted in an average weight change of just one pound in four weeks. Another study found that while CLA supplementation can reduce weight, it does so by reducing subcutaneous fat (fat underneath the skin) rather than visceral fat (fat around internal organs in the belly), which can have negative health consequences.
Overall, while CLA may have some benefits in reducing body fat, it is important to approach it with caution and prioritize a healthy lifestyle with proper nutrition and exercise.
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CLA's side effects
While CLA (Conjugated Linoleic Acid) may aid in weight loss, researchers do not recommend it due to conflicting evidence from studies. A 2017 study on mice found that CLA supplementation reduced weight, but this was largely due to a reduction of subcutaneous fat instead of visceral fat. Subcutaneous fat lies underneath the skin, while visceral fat is found around the internal organs in the belly and is linked to a higher risk of adverse health outcomes.
Human studies on CLA for weight loss have not been promising. A 2019 meta-analysis on the effects of CLA on body composition found that side effects included an increase in insulin resistance, where cells do not respond adequately to insulin and cannot easily take up glucose from the blood. The same analysis also found that CLA increased triglycerides, total cholesterol, and LDL (bad cholesterol). Some research has also documented an increase in inflammation with the use of CLA supplements.
Other possible side effects of CLA supplements include an upset stomach, nausea, diarrhea, fatigue, and headaches. While CLA is likely safe when taken in amounts normally found in foods, such as milk and beef, there is a lack of evidence about its safety when taken in larger amounts as medicine. Doctors do not recommend CLA for children or for women who are pregnant or breastfeeding due to potential dangers to the liver.
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CLA-rich foods
Conjugated linoleic acid (CLA) is a type of fat that is most commonly found in meat and dairy products. CLA is formed in the digestive system of ruminant animals such as cows, sheep, and goats, which possess a stomach with several chambers that help the animal break down plant materials such as grass.
The foods richest in CLA include certain meats and dairy products from grass-fed cows, sheep, and goats. The type of food the animal eats is critical to the amount of CLA found in the meat or dairy product. For example, grass-fed cows have much more CLA present than cows fed a typical corn diet. This is due to the amount of omega-3 fatty acids found in grass that is not present in corn.
- Grass-fed beef: CLA content is 3-5 times higher in beef obtained from cows fed with grass only, compared to grain-fed cows.
- Whole milk dairy: CLA can be found in whole milk, cheese, butter, and other foods containing high levels of butterfat derived from grass-fed cows.
- Lamb: Grass-fed lamb contains almost double the amount of CLA found in grain-fed lamb cuts.
- Venison (deer meat): CLA is found more in pasture-raised wild game such as venison than in meat from corn-fed animals.
- Eggs: CLA is found in the egg yolk of eggs from chickens that are grass-fed.
- Butter: Grass-fed butter contains up to 110 mg per tablespoon or 12 mg/gram of fat.
While CLA supplements are available, it is recommended to consume CLA from whole food sources as supplements may have negative health consequences. Consuming 3 grams of CLA per day is recommended by the Linus Pauling Institute to gain the benefits of CLA foods, which include reducing the risk of various diseases and body fat reduction.
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CLA supplements vs. natural sources
Conjugated linoleic acid (CLA) is a type of omega-6 fatty acid. CLA is available as a dietary supplement and is also found in certain foods.
CLA Supplements
CLA supplements are often marketed as fat-burning supplements for weight loss, bodybuilding, and fitness. The daily dosage of CLA supplements varies across studies, ranging from 1.5 to 6.8 grams (g) per day. Some studies suggest that doses higher than 3.4 g per day are more likely to reduce body weight. However, the evidence for the effectiveness of CLA supplements in humans is limited and conflicting. While CLA supplements have been associated with weight loss in animal studies, human studies have shown less promising results.
Furthermore, the form of CLA found in supplements differs significantly from the form that occurs naturally in foods. CLA supplements are made by chemically altering vegetable oils, resulting in types of CLA that are rarely found in large amounts in nature. This difference in composition may explain why CLA supplements have been linked to several negative side effects, while CLA obtained from food sources has not.
Natural Sources of CLA
CLA is naturally produced in ruminant animals, including cows, goats, sheep, and deer. It is predominantly found in the fatty meat and dairy products of these animals, especially those that are grass-fed. The amount of CLA in these food sources can vary depending on factors such as the animal's diet and season.
Consuming CLA through natural sources has been associated with health benefits. Studies have shown that people who obtain higher amounts of CLA from food have a lower risk of various diseases, including type 2 diabetes, heart disease, and cancer.
In summary, while CLA supplements may promise weight loss and muscle-building benefits, the evidence for their effectiveness and safety in humans is limited. On the other hand, CLA obtained from natural food sources has been linked to positive health outcomes, including a reduced risk of certain diseases. Therefore, a safer approach may be to incorporate CLA-rich foods, such as grass-fed dairy and meat, into your diet instead of relying on CLA supplements.
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Frequently asked questions
The recommended daily intake of CLA varies between 3,000-6,000 mg, which can be paired with meals, snacks, or protein shakes. However, it is important to note that the effectiveness of CLA supplements in humans is not yet proven, and there may be long-term health risks associated with higher doses.
CLA stands for Conjugated Linoleic Acid, a type of omega-6 fatty acid found in meat and dairy products, especially from grass-fed cows, sheep, and goats.
CLA is commonly taken as a dietary supplement for weight loss and muscle building. It may also help reduce the risk of heart disease and certain types of cancer.
