Conjugated linoleic acid or CLA, you've definitely heard of it. It is formed in the stomachs of ruminants, animals that consume grass, by bacteria.
The grass contains fatty acids which are taken and processed and the bacteria produce CLA using those fatty acids. The CLA is a combination of polyunsaturated omega 3 fatty acids so it is, in fact, natural, but perhaps not safe for everyone. I've used it in the past and I had no problem with it, at least not in terms of causing me any health issue or side-effect, but I was disappointed in its effectiveness.
Now, if you are a person that has some problems with cholesterol, that has diabetes and so on, you should consult a medic since CLA can make it worst. In a study on male obese individuals, CLA supplementation resulted in an increase in the body's insulin resistance or sensitivity, which can be severe to a person that is unhealthy.
The best course of action would be to consult with your medic who can also give you the info. in regards to dosage. The dose often used is from 3 grams to 5 or 6 grams each day, taken regularly and consistently is very important.
I would definitely not recommend less than 3 grams because I feel like it wouldn't be of much help. Like I said, I used CLA in the past and maybe I used too little but it didn't do much for me, I did not notice any effect on muscle mass, energy, metabolism.
Unfortunately, I couldn't tell you how much I used because I was taking it through my diet, I did not use a supplement. CLA is found in good amounts in grass fed cattle beef as well as other products such as milk or yogurt, as long as the source is grass-fed cows and cattle. The grass factor is very important, obviously, because the grass is the ingredient to make CLA and more grass would mean more CLA concentration.
Yet, undoubtedly CLA can work because there are studies that show or prove this. It can help you shed several pounds of excess fat, but the results are very modest even when it does make a difference. However, I feel as though it is helpful as long as your diet and exercise.
CLA has a weak potency, which is one reason why it isn't very effective. Another reason is, well, it has poor responsiveness in humans, we don't know exactly why. In animals, it has very consistent and very good results whereas in humans it is inconsistent and the results are much smaller.
The first thing that you should be focusing if you've decided on losing weight, is a good diet and an exercise routine. Don't overwork yourself, take it easy, know your limits. There are many misconceptions when it comes to dieting and exercise, one of them being that you need to work incredibly hard until you feel exhausted, in order to make progress.
Completely untrue, you do not have to work yourself to death, so to speak, in order to make progress. Yes, hard work is necessary but if you work too hard and don't get enough rest and don't eat properly, you will do more harm than good and your health will suffer. You will be very tired, you will be fatigued, sleepy, your performance will be very poor, you will be stressed out, etc.
No matter who you are, when you first start exercising you won't be able to do much, so take your time and let your body become accustomed to the changes and let it adapt.
Whatever supplements you're thinking of using, they may help but the most important thing is dieting and exercise, this is, should be your top priority.
Now, I want to talk about CLA. It is a popular solution that many uses for weight loss. It's almost as popular as caffeine or green tea or other supplements like that. CLA stands for conjugated linoleic acid, usually extracted from safflower in supplements.
There is actually something better but perhaps more difficult to get, which is grass fed cattle beef CLA. Grass fed cattle beef is the best source of CLA, but unfortunately, it's very difficult to get the amount needed for weight loss.
Even so, if you plan on getting CLA through food, consider grass-fed cattle beef, remember the grass-fed part. CLA is a group of fatty acids and in ruminants, CLA is produced in the stomach, by bacteria, from fatty acids taken from the grass.
CLA has very mixed and inconclusive results on weight loss and promoting muscle mass, but even so, the evidence is there. I would suggest consulting a medic before using it, especially if you've had or have health issues.
The recommended dosage is between 3 grams and 6 grams, more is generally better just make sure it's safe for you. CLA has an effect on metabolism and it should help you if you also diet and exercise regularly.