How Much CLA Is Needed to Burn Fat? |

How Much CLA Is Needed to Burn Fat?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Conjugated linoleic acid (CLA) is a fatty acid that is naturally found in meat and dairy products.
  • Scientists have shown that 3,000 milligrams, or three grams, is the minimum recommendation for fat reduction.
  • One main concern with CLA is that it could tend to cause insulin resistance in extremely obese people.
  • Always check with your physician before starting a supplement routine.

Supplements are everywhere. There seem to be new ones that surface every day. CLA, or conjugated linoleic acid, has been around for a few years now and it has some interesting effects on fat loss.

Studies have been conducted and their results have been published to show what the benefits are, and how much CLA is needed to produce the desired amount of fat loss. In this article, we will dive into the pros, cons, and dosage recommendations for the fat-burning benefits that CLA can provide.

Read on to learn more about how taking CLA  may help you achieve your goals sooner, and get more out of your workouts and supplement routine by going PRO. Contact us today to learn more!

What Is CLA?

Conjugated linoleic acid (CLA) is a fatty acid that is naturally found in meat and dairy products. It is derived from grass-fed animals such as goats, cows, and sheep.

According to the Mayo Clinic, these cud-chewing animals provide more nutrients for human consumption. This is because their meat contains less fat, higher levels of omega-3 fatty acids, and higher concentrations of the organic form of CLA.

All of these factors will help with fat loss. They also contribute to the reduction of heart disease and lower the risk of certain types of cancer.

CLA contains a polyunsaturated fat known as an Omega 6 fatty acid. This is one of the healthy fats that we all need, but one that we rarely get enough of in our regular diets. CLA also blocks your body’s ability to absorb and store fat and increases the metabolic rate at which your body burns its existing fat. It can even help to prevent the regaining of fat after you stop using it.

Most health food stores sell CLA which is available in a typical tablet form. CLA is also available as a syrup that can be added to food, such as pancakes. An added bonus of CLA is that it contains an array of antioxidants which, of course, help to repair some of the damage wreaked by free radicals.

How Much CLA Should I Take?

In the Scandinavian Clinical Research studies, scientists have shown that 3,000 milligrams, or three grams, is the minimum recommendation for fat reduction. These doses are divided up into three separate doses per day with meals

By keeping your doses within the 3,000-milligram to 6,000-milligram parameters and dividing them into three dosages per day taken with meals, you will help your body produce more muscle tissue.

The average recommended dose for a person with no known health problems is three to five grams per day, taken with a meal.

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How Does CLA Benefit My Diet?

The most significant effect of CLA has been its ability to reduce overall body fat and increase the production of lean muscle mass. By replacing fat with muscle, your body is apt to burn more fat calories by increasing your body’s metabolic rate, or BMR.

CLA can help in the creation of a healthy cycle of burning unwanted fat while building much-needed muscle.

The American Journal of Clinical Nutrition published its findings in a 2007 study that claimed participants who consumed 3.2 grams of CLA per day showed a 90-gram loss of body fat per week while producing a one percent increase in body muscle mass per week.

Benefits of CLA have also been seen to increase when taken with a meal that includes sesame seeds, according to the American Journal of Clinical Nutrition.

What Are the Risks of CLA?

As with any supplement, concerns have been raised as to its implications to its users. With every pro, there is a con. One main concern with CLA is that it could tend to cause insulin resistance in extremely obese people which in turn could increase the risk of diabetes.

According to recent studies conducted by Life Extension Nutrition Center, participants have praised the results of CLA. There were a few minor side effects such as insomnia if taken too close to bedtime.

Another issue is that the beneficial effects of CLA may be reduced if taken with high fiber foods, such as specialty cereals. So if you do eat those high fiber snack bars or specialty cereals, be sure to wait an hour or so before taking the CLA supplements.

CLA is not recommended as a solution or a cure for obesity. Taken in recommended doses in addition to a healthy lifestyle consisting of a diet and exercise plan, CLA can have some very positive benefits.

Frequently Asked Questions (FAQ)

Do I have to take supplements?

Unless your doctor has instructed you to take certain supplements, you do not have to take them.

Are supplements safe?

Whether or not supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.

What supplements do I need to take?

No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.

Always check with your physician before starting a supplement routine, and remember that not all supplements are the same. Buy from a reputable company and read the reviews before committing to a specific brand. In the meantime, go PRO with and get more out of your workouts.

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