How Conjugated Linoleic Acid Can Help You Lose Fat and Gain Muscle

Article updated on Fri, June 14, 2024 @ 4:40:22 PM GMT, first published on November 12, 2023 by Simon De Lafronde

If you are looking for a natural way to lose fat and gain muscle, you may have heard of conjugated linoleic acid (CLA).

CLA is a type of fat that is found in some foods, such as meat and dairy products. It has been shown to have various health benefits, such as reducing inflammation, improving immune function, and lowering the risk of some cancers.

But what about its effects on body composition?

Can CLA help you burn fat and build muscle without changing your diet or exercise habits?

And if so, how much CLA do you need to take and what are the best sources?

In this article, we will explore these questions and more, leveraging the latest scientific findings to provide thorough and insightful answers.

What Is CLA and How Does It Work?

CLA is not a single compound, but a family of 28 different forms of linoleic acid, which is an omega-6 fatty acid. The difference between these forms is the arrangement of the double bonds in the fatty acid molecule.

Some of these forms are naturally found in foods, especially in the meat and milk of ruminant animals, such as cows, goats, and sheep. 
The amount and type of CLA in these foods depend on the animals’ diet, with grass-fed animals having more CLA than grain-fed ones.

Other forms of CLA are artificially produced by chemically altering vegetable oils, such as safflower oil. These forms are not found in nature and may have different effects on the body than the natural ones.

CLA works by affecting the metabolism of fat cells. It inhibits the activity of an enzyme called lipoprotein lipase, which is responsible for storing fat in the fat cells. It also stimulates the breakdown of fat and its use for energy. This results in a decrease in the size and number of fat cells, and an increase in the amount of lean tissue.

CLA may also have other effects on the body, such as:

• Modulating the expression of genes involved in fat metabolism, inflammation, and immunity
• Enhancing the sensitivity of cells to insulin, the hormone that regulates blood sugar levels
• Reducing the production of inflammatory substances, such as cytokines and prostaglandins
• Improving the ratio of good (HDL) to bad (LDL) cholesterol and lowering triglycerides, which are fats in the blood

How Much CLA Do You Need to Lose Fat and Gain Muscle?

The amount of CLA that you need to take to see results depends on several factors, such as your body weight, your diet, your exercise routine, and the type and quality of the CLA supplement that you use.

However, based on the available studies, a general recommendation is to take between 3 and 6 grams of CLA per day, divided into two or three doses, preferably with meals.

This is the range that has been shown to be effective and safe for most people, without causing significant side effects.

One study published in the Journal of Nutrition found that people who took 3.4 grams of CLA per day for 12 weeks lost an average of 6 pounds of body fat more than a group that took placebo for instance. They also gained more muscle mass and strength and had lower blood pressure and inflammation levels.

Another study at Purdue University, Indiana, found that CLA improved insulin levels in about two-thirds of people with type 2 diabetes, and slightly decreased their blood glucose and triglyceride levels. However, they did not see any changes in body weight or composition.

These studies suggest that CLA may have different effects on different people, depending on their metabolic status and health conditions. Therefore, it is important to consult your doctor before taking any supplements, especially if you have diabetes or any other medical condition.

What Are the Best Sources of CLA?

As mentioned earlier, CLA is found in some foods, especially in the meat and dairy products of ruminant animals. However, the amount of CLA in these foods is usually not enough to meet the recommended dose for fat loss and muscle gain.

For example, the average intake of CLA in the US is about 151 mg per day for women and 212 mg for men. This is far below the 3-6 grams per day that are effective in studies.

Therefore, if you want to increase your CLA intake, you may need to take a supplement. However, not all supplements are created equal. There are several factors that you need to consider when choosing a CLA supplement, such as:

• The type and amount of CLA: Look for a supplement that contains at least 80% CLA, preferably from natural sources, such as safflower oil. Avoid supplements that contain artificial forms of CLA, such as trans-10, and cis-12, which may have negative effects on the body.
• The purity and quality of the supplement: Look for a supplement that has been tested by a third-party lab for potency, purity, and safety. Avoid supplements that contain fillers, additives, or contaminants, such as heavy metals, pesticides, or microbes.
• The price and value of the supplement: Look for a supplement that offers good value for your money, based on the amount and quality of CLA that it provides. Compare the price per gram of CLA, not the price per bottle or capsule.

Final Facts

CLA is a natural fat that may help you lose fat and gain muscle, by affecting the metabolism of fat cells and modulating various biological processes in the body.

However, CLA is not a magic pill that will make you slim and fit overnight. It is not a substitute for a healthy diet and exercise routine. It is a supplement that can enhance your efforts and help you achieve your goals faster and easier.

To get the best results from CLA, you need to take the right dose, the right type, and the right quality of CLA, preferably with the guidance of your doctor.

If you are interested in trying CLA, you can check out some of the best CLA supplements on the market here.

We hope that this article has answered your questions about CLA and how it can help you lose fat and gain muscle. If you have any comments or feedback, please let us know below. We would love to hear from you.

Frequently Asked Questions

#weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossgoals #weightlossinspiration #weightlosscommunity #weightlossdiary #weightlosssuccess #weightlossstory #cla

Was this Article Helpful?

We hope that you found this article helpful and informative. We are always striving to provide you with the best content and resources about conjugated linoleic acid (CLA). We would love to hear from you and get your feedback and suggestions.

Please visit our Facebook page and leave us a comment or a message. Tell us what you liked or disliked about this article, what you learned or want to learn more about, and what you want us to write about next.

Your input is very valuable to us and helps us improve our work and achieve our goal of helping you reach your health and fitness goals. Thank you for reading and supporting us. 

Econopass Featured Pins

Related Offer Suggestions