You might have come across the abbreviation ‘CLA’ on metabolism boosters, fitness supplements, fat burners, and so on. While many treat it as a natural fat-loss supplement, others are still sceptical about whether CLA is good for them.
In this blog post, we will break it down in simple terms, discuss what the science has to say about it and finally answer the question: ‘Is conjugated linoleic acid good for you?’
All you need to know about CLA
As per bromatology or food science, CLA is a kind of fatty acid. As it is not manufactured by our body cells, we outsource it from dairy and meat products.
However, this also means that if you are a happy lacto-vegetarian, i.e. a big fan of dairy products such as milk, cheese, etc., you are already consuming CLA decently.
When it comes to meat, it has been found that cattle feeding on grass generally record higher levels of CLA in their meat products than those that are fed grain.
In addition to that, there are also CLA supplements available in the market from different brands that offer a more concentrated dose sourced purely from plant-based oils.
How much CLA should you ideally take?
If you are asking “how much conjugated linoleic acid should i take?” You’ll be surprised to know that there is no recommended intake dosage for CLA. It is generally expected to obtain somewhere between 1,000 mg and 3,000 mg of CLA daily from natural food sources such as whole milk, yoghurt, cheese, grass-fed lamb, and supplements.
Keep in mind that consistency is the key. One can easily achieve their fitness goals by pairing an active lifestyle with a daily dose of CLA.
What does CLA consumption bring about?
If you are asking: does conjugated linoleic acid help you lose weight? The answer is not that simple. Regular CLA consumption is associated with a reduction in body fat. Some studies even show that they help to maintain lean muscle mass, thus acting as a phenomenal fat burner. To put it simply, it either reduces the fat stored in the body or increases how much fat is burned, which in turn might help you lose weight.
However, the results may vary from person to person. For some, visible changes can be noticed within a few months, while for others, it can take some more time to show clear results. However, it is important to mention that CLA is no magic pill. It should be paired with with a nutritious diet and a disciplined exercise regimen, to see effective results.
Apart from keeping a tap on body fat, it offers tons of promising benefits. A handful of them are listed below:
1. Boosts immunity
It acts as a mild anti-inflammatory aid, thus making the immune system function more efficiently.
2. Expedites muscle recovery
It also aids in muscle recovery after training sessions. Athletes often utilise CLA to repair wear and tear after muscle training.
3. Maintains hormonal balance in women
Conjugated linoleic acid lowers the possibility of illness arising from hormonal imbalance in women.
4. Has anti-cancer properties
CLA is known to inhibit the proliferation of cancer cells in the breast tissue as well as in the endometrium which is the inner lining of the uterus.
5. Encourages healthy cholesterol
While there is limited scientific evidence for this, some CLA studies reveal that it helps in maintaining good cholesterol levels in the body.
Does CLA intake come with any side effects?
So, is conjugated linoleic acid good for you, or can it cause side effects?
Generally, it is safe. Even when one takes it in the form of supplements, it is considered safe, but only when it is taken in moderate quantities.
When taken in large quantities, it has been observed that people with a sensitive stomach may develop mild digestive problems, including bloating, improper bowel movement, etc. It hardly affects insulin secretion or liver enzyme sensitivity, even when taken in large quantities over a long period of time.
In case of any discomfort or reaction, reach out to your nutritionist to obtain insights on further consumption.
How good are CLA Supplements?
For people whose diets lack dairy products or red meat, supplements can be a rich source of CLA. However, it doesn’t rule out the fact that one still needs to stick to a balanced diet and a disciplined muscle training regimen to stay in shape. So, CLA supplements are more of an additional support and less of a miracle pill. There are a few things that one must look out for when picking the right CLA supplement. Here’s what you should know:
Trusted brands
It is always better to stick to branded supplements made out of tested ingredients.
Consistent dosage
Consuming CLA in large quantities sparingly won’t do much good. Hence, it is recommended to stay consistent with your dosage to see positive results.
Integrate wisely into daily life
As aforementioned, CLA works best when paired aptly with a proper exercise and diet plan.
Dodge extreme and bogus claims
Beware of claims such as ‘instant transformation’, ‘drastic weight loss’ and other such bogus claims. They can trap you into buying CLA supplements that are not authentic and can trigger health problems.
If you are wondering where to buy conjugated linoleic acid in the UK, head to Goddess Nutrition. Our CLA supplement can be a wonderful add-on to your daily nutritional intake.
Its consumption will not just help you unlock your next fitness milestone but will also transform you from within in terms of stable energy levels, enhanced metabolism and self-care. Formulated for women, it paves the way to body fat management by reducing the stubborn fat, promoting bone health and can easily be made a part of a healthy lifestyle.
Visit us today at Goddess Nutrition for the best conjugated linoleic acid for women in UK.
FAQs
1. Can women of all ages consume CLA?
Generally, yes. However, pregnant or lactating women or those with hormonal disorders are recommended to check with their doctors before starting any new supplement.
2. I am a vegan. Can I take CLA supplements?
Generally, CLA supplements are made using sunflower oil. This makes them the right choice for vegans. However, some might have gelatine in them, so it is always recommended to read the label on the pack thoroughly before arriving at a conclusion.
3. What is the ideal time for consuming CLA?
Well, there is no hard-and-fast timing rule. However, many prefer taking it with their meals to encourage better absorption. Also, this reduces the possibility of bloating or mild discomfort in the stomach.
4. I want to reduce belly fat. Can CLA help me with that?
So far, scientific research hasn’t pointed out that CLA consumption targets belly fat directly. However, it may help in reducing the overall fat, which may include belly fat as well.
5. Is it safe to consume CLA long-term?
Absolutely! But the only thing to keep in mind is to consume it in moderate quantities. One can reassess how they are benefiting from its consumption after every few months and can alter the dosage accordingly.