Conjugated linoleic acid (CLA) is a fatty acid which is usually found in meat sources and dairy products and it is used for various health benefits. CLA is also very well known as a fat burning supplement and commonly used by people who want to lose their body fat.
Conjugated Linoleic acid is actually an omega-6 fatty acid which is usually found in meat, dairy products and vegetable oils etc. CLA is a essential form of poly-unsaturated omega-6 fatty acid in short its a form of trans fat that is naturally occur in various healthy foods which wont harm your health, but benefits instead.
Sources of CLA
CLA is usually found in meat and dairy items as well as grass fed animals milk etc. Eggs from chicken that were fed CLA, are also rich in CLA. These are the most common natural sources of CLA, CLA supplements are usually produced by altering linoleic acid found in vegetables and fruits seeds. CLA also presents in sunflower and safflower oil. When you cook food with them it may increase levels of cla in the food.
Uses of CLA
CLA is most common supplement as a weight-loss supplement. Most people use CLA for their weight management, it is also used to maintain lean muscle mass, it can even help in type-2 diabetes as well. CLA is supposed to help in fat burning and immune system improvement too.
CLA has been shown to work for moderate body fat, but it may not help that much in obese people. So in short words, if you are not obese but have some extra fat you want to burn, then CLA may help you in reducing your fat percentage.
How much CLA per day for fat burning?
Usually it is recommended to keep the dosage of CLA between 3 grams upto 6 grams in divided dosses per day.
CLA fat burner supplements may cause some side effects like stomach upset, diarrhea, fatigue, nausea etc, if you experience any of these side effects you should stop taking cla supplements and consult with your health advisor / doctor.
Possible Health Risks
CLA supplements may also increase some health risks like worsing insulin resistance, or the way your body absorbs sugar in diabetic patients. Usually doctors dont advise CLA supplements to children or pregnant women as well as breast feeding women. If we talk about some more possible risks, CLA may also cause issues in liver like fatty liver. It may also reduce your HDL (good cholestrol). According to some researches it appears to be increasing inflamation. it is advised to discuss with your doctor if you want to take CLA fat burner supplements.
CLA can really help in fat burning and it is widely used for fat burning or weight loss purpose, its usually a safe supplement and approved by the U.S. Food and Drug Administration (FDA). if you take it in recommended doses up to 3-6 grams per day. If you experience any side effect like discussed above or feel any health issue you should discuss your doctor before using it. If you have any underline disease already then you should consult your health advisor first and then you may use it. CLA works good if you want to reduce your waist line. Besides fat burning it may benefit for various health goals.