In the world of fitness and weight management, conjugated linoleic acid, or CLA, has become one of the most talked-about supplements. Be it through your gym instructor or on one of the metabolic health-related product labels, it is making rounds.
With the growing popularity comes a bunch of frequently asked questions, such as how to use conjugated linoleic acid for weight management, where you should buy it, and if it comes with any side effects.
In this article, we will be breaking down all that you need to know, including – is conjugated linoleic acid good for you, its safe dosage, and more.
A closer look at conjugated linoleic acid
Abbreviated as CLA, it is a kind of fatty acid that has a unique structure that stores fat and judiciously uses it to give you a healthy body structure. Generally, CLA is present in poultry and dairy products. Vegetarians can rely on sunflower oil to fulfil their nutritional requirements.
Before you start searching ‘where to buy conjugated linoleic acid’, it is worth knowing why you should buy it in the first place. Women consume CLA for an array of reasons, such as:
● Control of appetite
● Enhanced metabolism
● Even fat distribution
● Maintain lean muscles
● Sculpted body structure
● Weight loss
It is noteworthy that CLA alone won’t bring you closer to your fitness goals. It’s important to couple CLA or any other supplement with a balanced diet and a workout regimen.
How does conjugated linoleic acid work?
Wondering “how does conjugated linoleic acid work inside our body?” let’s take a look at its share of benefits and the side effects it causes.
Potential benefits of CLA:
1. Reduction in fat mass
Does conjugated linoleic acid help you lose weight? Absolutely! Through CLA, your body starts using the stored fat judiciously. This decreases fat mass gradually with time.
2. Decreases fat percentage
CLA helps in bringing down the fat percentage of your body, especially around the paunch. This weight loss process doesn’t happen overnight. It tends to be naturally slow, usually over a span of 8 to 12 weeks. However, it’s important to pair CLA with adequate strength training to achieve better results.
3. Reduces fat storage
CLA helps in reducing enzyme activity in the adipose tissue, leading to a decrease in fat storage.
4. Lean muscle retention
Combined with resistance training, conjugated linoleic acid can help shed off the excess fat and maintain lean muscles.
5. Increase in the number of calories burned
With conjugated linoleic acid, women can burn a higher number of calories than they usually do. This plays a crucial role in long-term health management.
6. Improves insulin sensitivity
CLA can make glucose move with more efficiency in the bloodstream, thus making your cells respond in a better way to insulin. As time passes, this can culminate in more stable sugar and energy levels.
7. Bring cravings down
Gobbling a strawberry cheesecake post-dinner or licking a chocolate ice cream tub clean at 2 AM will become rare sights gradually, thanks to CLA.
These are the reasons why a lot of people trying out weight-loss supplements consider taking conjugated linoleic acid in the first place.
Side effects caused by conjugated linoleic acid
It is crucial to have a glance at their potential side effects too before one starts to consume them. As a fatty acid, conjugated linoleic acid can cause:
1. Digestive issues
Some women might feel bloated or gassy during the first few intakes. With passing time, as the body starts adapting to the supplement, digestive discomfort reduces.
2. Mild nausea
A handful of women consumers complain of mild nausea when they consume CLA supplements on an empty stomach. This is the reason why it is recommended to always take CLA with your meal or after it.
3. Irregular bowel movements
Sometimes, conjugated linoleic acid can impact your bowel movement, leading to mild diarrhoea. But this is temporary and will improve with regular intakes.
4. Unsuitable for liver and metabolic disorders
Women with any underlying liver and metabolism-related condition should not be consuming CLA unless their healthcare provider asks them to do so.
These side effects vary from individual to individual, depending on which supplement is being consumed. For the safe side, it is always recommended to consult your doctor before starting any new supplement.
How much conjugated linoleic acid should I take?
To answer the question “how much conjugated linoleic acid should I take?” it becomes imperative to understand how to use conjugated linoleic acid in the right amounts, just like other nutritional supplements.
Right dosage
As per scientific research, women should be taking a dosage falling between 3,000 mg and 6,000 mg on a daily basis. This simply computes to an intake of more than 3 grams and less than 6 grams.
Have it with your meals
In order to incorporate CLA safely into your routine, take it with your meals. Make sure your meals are a balance of all nutrients rather than inclining towards just protein or carbohydrates.
Consume in smaller doses than a lump-sum intake
Most female consumers take up a clear trifurcation of dosages. Consume 1,000 mg to 2,000 mg of CLA with your breakfast, lunch, and dinner meals, respectively. This allows better absorption throughout the day.
Consistent intake
To obtain good results, one needs to maintain a regular intake for a good 2 to 3 months.
Don’t miss out on exercising
Never forget that CLA works wonders when coupled with strength training. So, don’t forget to shake a muscle or two along with your CLA doses.
How to pick the best conjugated linoleic acid for women in UK?
The best conjugated linoleic acid for women in UK is the one that fulfils the criteria mentioned below:
Decent CLA content percentage
A CLA supplement is considered effective if it comprises at least 80% of conjugated linoleic acid.
Safflower-based
As per research, CLA sourced from safflower is considered the purest and most effective variant out there.
Caters to specific dietary needs
For women having gluten-free and non-GMO dietary preferences, special CLA supplement variants should be chosen. The same goes for vegan women.
A great choice could be Goddess Nutrition’s CLA supplement, thanks to the abundance of benefits it comes with. Add this supplement to your daily routine and achieve fitness milestones smoothly. Shop now!
FAQs
1. Can pregnant women take CLA supplements?
Generally, it is not safe for pregnant or lactating women to consume these supplements unless advised by their doctor.
2. Can I take my CLA supplement along with my meals?
Yes, you can. In fact, this leads to faster absorption of fatty acids by the body.
3. I follow a gluten-free diet. Can I take CLA supplements?
Certain CLA supplements come in gluten-free and non-GMO variants, too. You can opt for them.
4. Can CLA help me lose weight?
With consistent intake of CLA supplements, your body will start utilising the stubborn fat currently present and will start storing less and less of new fat. This helps in reducing weight gradually.
5. Can CLA supplements help me get lean muscles?
Yes, CLA works well when it comes to lean muscle retention.