What is CLA: Health Benefits, Usage and Dosage

CLA (Conjugated linoleic acids) is a natural type of trans fat found in meat and dairy products, particularly those that are grass-fed, as it comes from the linoleic acid (LA) in the grass. CLA is an essential fatty acid that cannot be produced by the body and must come from the diet.

CLA supplements are made from the LA found in safflower oil and research shows that it may aid weight loss by boosting the metabolic rate.

CLA is often used as a weight-loss supplement, and also to retain lean muscle mass, maintain weight loss and even help prevent Type 2 Diabetes, which is often linked to obesity. 

CLA is most often supplemented in capsule format and is taken alongside meals and often used alongside a regular exercise programme. 

What are the health benefits of CLA?

One study, in the American Journal of Clinical Nutrition, saw overweight women lose 9% of body fat in one year, without changing their lifestyle or eating habits at all, aside from supplementing with CLA. 

There are a number of ways in which CLA is thought to aid weight loss, as it triggers a selection of chemical reactions in the body that drive fat burning. These include; speeding up the metabolism; increasing insulin resistance; killing ‘bad’ fat cells; helping the body metabolise fat. 

Studies show that the most effective way to supplement with CLA in order to lose weight is by using it alongside wider beneficial lifestyle choices like regular exercise and a healthy diet. The combination of CLA and regular exercise was the most potent, driving fat loss in study participants more than exercise alone. 

While reducing fat, CLA helps increase lean muscle mass by reducing insulin sensitivity, which allows glucose and fatty acids to easily funnel into muscle cells as opposed to fat cells. This helps improve your muscle to fat ratio and is ideal for those aiming for a lean physique. 

Some studies have shown that CLA can help boost the immune system by reducing leukotrienes and prostaglandins, which are immunosuppressants. 

CLA may benefit those who suffer from allergies by protecting against the release of IgE antibodies, a type of immunoglobulin that plays a role in the development of allergies. 

Additionally, CLA can help boost heart health by reducing bad cholesterol and protecting against atherosclerosis (hardening of the arteries).

In summary, some key benefits of CLA include:

• Aiding weight loss and fat burn 
• Boost immune system
• Help prevent certain cancers
• Help prevent heart disease

CLA Usage and Dosage

It is recommended that you take one capsule of CLA with each meal. Combining CLA supplementation with regular exercise and a healthy diet is a potent formula for aiding long term weight loss. 

CLA is ideal for men and women looking to lose weight and reduce fat mass or those in a cutting phase who are focusing on getting lean and dropping weight without losing muscle mass. CLA is not suitable for vegetarians. Our capsules are gluten-free.

Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.