Benefits of CLA Supplements
Taking supplements is not a new thing anymore. Most people take different kinds of supplements for various reasons – health issues, workout, weight loss, and lots more. The Conjugated Linoleic Acid (CLA ) is one such popular supplement; a kind of fatty acid found in dairy and meat.
If you want to learn more about CLA supplements – what exactly it is, the benefits of CLA, or any side effects you should be aware of, just read on!
What are CLA (Conjugated Linoleic Acid) Supplements?
First, do not mistake Linoleic Acid supplements for Conjugated Linoleic Acid. You can find Linoleic acid largely in vegetable oils and is the most common type of omega-six fatty acid. However, the latter is a polyunsaturated omega-six fatty acid, which is a natural type of trans fat found in many healthy foods.
In total, there are twenty-eight varieties of CLA. But the type of natural trans fat CLA is completely different from the industrial trans fat, which may instead degrade your health.
What are the benefits of CLA (Conjugated Linoleic Acid) Supplements?
There are several health benefits related to CLA supplements. But one of the most popular reasons why people take CLA supplements is to promote weight loss. You can find several studies for the effect of CLA as a weight loss supplement. In fact, it falls under one of the most studied weight loss supplements compared to other similar products.
Certain studies done on animals showed the effect of CLA in the reduction of body fat in multiple ways. In mice, the administering of CLA resulted in increased fat burning, reviving fat breakdown, and reducing food intake.
CLA studies have also shown some positive results in humans. The administration of CLA in humans resulted in fat loss and increased muscle mass. However, other studies showed no effect at all.
Thus, the effect of CLA regarding weight loss is not very clear. But there are possibilities that CLA may help decrease body fat and reduce feelings of hunger.
Other than weight loss, people who get a large amount of CLA from consuming different foods rich in CLA may also possess a lower risk of various health conditions such as cancer and type II diabetes.
Also, people who get their CLA intake from eating grass-fed beef may have a low risk of heart diseases. This is because grass-fed cows and dairy products are relatively healthier. But the extra benefit of CLA from grass-fed beef is also because of other components such as Vitamin K2.
Side Effects of CLA Supplements
CLA naturally found in foods and CLA obtained from supplements are two different things. Thus, supplements give you higher amounts of CLA than meat or dairy.
If you get your required doses of CLA from eating CLA-rich foods, that’s quite safe. But if you opt for CLA supplements, you should make sure not to take the supplements in large doses as it may result in certain side effects.
Some studies show that excessive consumption of CLA supplements may cause fatty liver, which may lead to other health conditions like diabetes and metabolic syndrome.
Additionally, CLA’s side effects may include insulin resistance, lower levels of HDL cholesterol, and inflammation.
If you take the supplements in moderation, you may still experience some mild side effects such as oxidative stress, insulin resistance, and diarrhea. However, these symptoms are not severe and usually do not last long.
You may notice more severe side effects as you increase your CLA supplement dosage. On average, you can safely take up to 6 grams of CLA per day. Certain studies show that 6 grams of daily CLA dosage may be safe and do not cause any severe side effects.
One specific study also showed that you might need about 3 grams of CLA supplement daily if you want to lose weight.
Several studies have shown the possible effects of CLA on weight loss and other health conditions. Also, you may not experience any severe experience if you keep your daily CLA dosage up to 6 grams.
Thus, if you want to give CLA supplements a try, you can! But before doing so, you might want to consult a doctor for safety reasons before indulging in the consumption of any kind of supplements.