Conjugated linoleic acids are fatty acids that are mostly found in grass fed animals and some dairy products. It is promoted as a supplement to lose weight, build muscle and recover faster.
CLA supplements and its real benefits
There is no significant evidence to prove the benefits of CLA supplementation in building muscle and post workout recovery. However, the fat burning effects are noticeable when taken for a long period. CLA has been proven to regulate blood pressure in people with hypertension (high blood pressure).
How to take CLA supplements
When compared with other thermogenic / stimulant fat burners. CLA is considered safe and can be taken for longer periods without any side effects. At least 3.2 – 4 grams of CLA / day need to be taken for 8 – 12 months to see noticeable results. Supplementing CLA with L-carnitine may amplify the fat burning effect of L-carnitine. In addition adding sesame oil in diet while supplementing with CLA is proven to be more effective for weight loss on a ketogenic diet.
CLA from food sources
Though CLA is found in certain foods it is very difficult to meet the minimum dosage of 3.2grams to support weight loss as the amount of CLA available in these foods are very less. Here is a list of meat and dairy products and the amount of CLA available per gram of fat from these foods. The amount of CLA content may be lesser if the products are not from grass fed animals.
|Food list||CLA / gram of fat|
|Cheese||20 - 30mg|
|Whole milk||20 - 30mg|
|Cottage cheese (Paneer)||4.5mg|