There are so many supplements out there that promise you faster results with weight loss. Unfortunately, not all these supplements do everything they promise.
However, some of them can be quite effective alongside the right diet and exercise plan. One of these supplements is CLA, and there are several studies to back up its ability to help lower body fat.
How effective is CLA, though? Is it everything you need to make the progress you’ve been looking for?
That’s what I’m going to walk you through today. I’ll cover all the ins and outs of a CLA supplement to help you make the best decision for you and your goals.
Key Takeaways
- CLA (conjugated linoleic acid) is a naturally occurring fatty acid that may help support fat loss and improved body composition.
- CLA supplements may help reduce body fat when combined with a proper diet and exercise.
- A commonly studied dosage is around 3 grams per day.
- CLA is generally well tolerated, but consistency and lifestyle habits matter most.
- High-quality CLA supplements can help support weight management goals.
What Is CLA?
CLA is an acronym that stands for conjugated linoleic acid. Linoleic acid is the most common omega-6 fat, which is an essential fatty acid. Conjugated linoleic acid only differs in the placement of the double bonds in it.
We don’t need to get into organic chemistry here, but just know there are subtle differences.
To keep it simple, CLA is a version of a healthy essential fatty acid. Unlike industrial trans fats linked to health risks, CLA is a naturally occurring trans fat and does not carry the same concerns.
But what benefits does CLA have to offer? How can a trans fat support your fitness goals?
What Are the Benefits of Conjugated Linoleic Acid?
So, what does CLA do for you?
When people search for CLA benefits, they’re usually looking for support with fat loss, lean mass retention, and overall body composition. In fact, a study done over 1 year showed that those who took CLA consistently lost more body fat (2).
Now, I don’t want to give the wrong impression. It’s not like it lit their metabolism on fire and they lost 50 pounds in a month. You shouldn't expect any supplement to do that much for you.
CLA can certainly help you lose a modest amount of body fat, though (3). Likely more than you would have lost without it, according to these studies.
So, as long as your diet and exercise plan are on par, taking a CLA supplement can help support your goals.
How Does CLA Work in the Body?
CLA is believed to influence enzymes involved in fat storage and fat breakdown. Research suggests it may help support:
- Increased fat oxidation (the body’s ability to burn fat for energy)
- Reduced fat storage in adipose tissue
- Hormones related to appetite and metabolism
- Preservation of lean muscle mass during weight loss
Strangely enough, the exact mechanism of how CLA can help isn’t that well understood.
Some researchers believe it may reduce fat storage while increasing fat breakdown. They also believe it’s plausible that it may affect calorie intake by affecting hormones related to appetite (4).
While we may not know exactly how it helps, many studies have been done on it. A lot of these studies show significant differences in those who take a CLA supplement vs those who take placebos, too.
So, there can definitely be benefits to using a CLA supplement. You can even get those benefits from CLA in food. Let's take a look at some of the foods that naturally contain CLA.
What Foods Contain CLA?
So where does CLA come from?
Well, it didn’t start out as a CLA supplement. It was actually discovered in some of the food we eat. More specifically, CLA is found in the meat and milk of cows, goats, and sheep.
Interestingly enough, CLA content is higher when those animals are grass-fed rather than grain-fed (1). So, buying meat and milk from grass-fed animals actually does change the nutritional content of what you’re eating.
The increased CLA content wasn’t small either. They found 500% more CLA in the milk of grass-fed cows than in that of grain-fed ones (1).
It’s more desirable and costs more to produce. If you’re looking to get your CLA from food, though, grass-fed is the way to go!
Obviously, not everyone has the access or the financial means to go this route, which is understandable. That's why another option to get CLA is through a CLA supplement. They’re relatively inexpensive and can be pretty helpful.
What Are CLA Supplements?
It is possible to get all your CLA from food. If you’re not getting enough, you can get some from a supplement, too.
CLA supplements are generally made from safflower oil. They’re also made in a way that makes them nearly identical to the omega-6 fatty acids we get from beef or milk.
Technically, the fats in a CLA supplement aren't the exact same. The studies done with them, however, still show benefits for fat loss (5).
Why not just try to get all your CLA from food, though? Wouldn’t that make more sense? Well, it’s not easy to get a ton of CLA from food alone. For instance, there is only about 6 mg of CLA per gram of fat in butter (6).
A full dose of a CLA supplement is about 3 grams per day. You’d have to consume unrealistic amounts of butter to reach research-supported CLA levels. It’s safe to say you’d likely gain fat if you actually did, and that defeats the purpose.
You could get a little more CLA from grass-fed meat, though. On average, you’d be looking at about 400-800 mg CLA per serving (7). So you’d have to eat 4-8 servings of grass-fed beef every single day to equal a CLA supplement.
That's still just not practical. So, when it comes to using CLA strategically for fat loss, a CLA supplement is my favorite way to go.
Who Should Take CLA Supplements?
As I mentioned earlier, most people looking to take a CLA supplement are doing so to help lose weight.
We’ve already covered how CLA supplements can provide weight loss benefits. So, if your goal is to lose weight, CLA supplements could be a good tool. Many of the most researched CLA benefits relate specifically to body composition improvements rather than dramatic scale weight changes.
It won’t make you drop 10 pounds in a week, so don’t go into it expecting a miracle. CLA can, however, still help you lose weight faster than diet and exercise alone will (5).
Again, this is not instead of diet and exercise. You still have to do those things, but adding CLA could help you earn results more quickly.
Think of diet and exercise as the engine driving your results. Adding a CLA supplement may help you move a little faster ... but you still have to put in the work.
Getting results in fitness is no different. Nothing will take the place of hard work and get you results without it. NOTHING. Certain things, like a CLA supplement, could just help you get there a little faster or easier.
Is CLA Safe? Dosage & Side Effects
Most research on conjugated linoleic acid uses doses of about 3 grams per day.
CLA is generally considered safe for healthy adults when taken at recommended doses. Some people may experience mild digestive discomfort, such as bloating or stomach upset.
As with any supplement, it’s important to:
- Follow label dosing instructions
- Talk to a healthcare provider if you have medical conditions
- Use CLA as a complement to diet and exercise, not as a replacement
Ready to Try CLA?
When anyone looks for a supplement, they’re looking for help. That’s what we do here at 1st Phorm, and every supplement we make is designed to help you.
Our CLA supplement is a great example of that. It’s formulated with an efficacious dose of conjugated linoleic acid, which can help support your results.
So if you're looking for a high-quality CLA supplement that could help support your fitness journey ... We've got you covered! You can check it out here.
But that's not all...
I've mentioned it a few times already, and I mean it when I say your diet and exercise are crucial. CLA, and really any other supplement, won't help you earn the results you want without the right plan in place.
That's another area we can help, and we're happy to as well! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
Frequently Asked Questions About CLA
What are the main CLA benefits?
The primary CLA benefits include support for weight loss, improved body composition, and potential lean mass retention when combined with proper nutrition and training.
How much CLA should I take daily?
Most research supports a dosage of around 3 grams per day.
Can CLA help with weight loss?
CLA may help support weight loss over time, especially when paired with the proper diet and exercise protocol.
Are there side effects of CLA?
CLA is generally well tolerated, though some individuals may experience mild digestive discomfort.
Is CLA better from food or supplements?
While CLA is naturally found in grass-fed meat and dairy, reaching research-supported levels from food alone is difficult, which is why many choose supplementation.
References:
(1) Dhiman, T. R., et al. “Conjugated Linoleic Acid Content of Milk from Cows Fed Different Diets.” Journal of Dairy Science, vol. 82, no. 10, 1999, pp. 2146–2156.
(2) Gaullier, J. M., et al. “Conjugated Linoleic Acid Supplementation for 1 Year Reduces Body Fat Mass in Healthy Overweight Humans.” American Journal of Clinical Nutrition, vol. 79, no. 6, 2004, pp. 1118–1125.
(3) Whigham, L. D., A. C. Watras, and D. A. Schoeller. “Efficacy of Conjugated Linoleic Acid for Reducing Fat Mass: A Meta-Analysis in Humans.” American Journal of Clinical Nutrition, vol. 85, no. 5, 2007, pp. 1203–1211.
(4) Putera, H. D., et al. “The Effect of Conjugated Linoleic Acids on Inflammation, Oxidative Stress, Body Composition and Physical Performance: A Comprehensive Review of Putative Molecular Mechanisms.” Nutrition & Metabolism, vol. 20, no. 1, 2023, article 35.
(5) Liang, C. W., et al. “Effects of Conjugated Linoleic Acid and Exercise on Body Composition and Obesity: A Systematic Review and Meta-Analysis.” Nutrition Reviews, vol. 81, no. 4, 2023, pp. 397–415.
(6) Delahoy, James, and Larry Muller. “Conjugated Linoleic Acid (CLA) in Animal Production and Human Health.” Penn State Extension, 2023.
(7) “7 Incredible Health Benefits of Grass Fed Beef.” Rafter W Ranch, 2023.
