Hey, and welcome to my science-based guide on Conjugated Linoleic Acid (CLA for short).
This is a pretty thorough guide, because it covers everything from CLA's benefits, side effects, reviews, sources and whether or not CLA actually works for weight loss.
So just pick the subject you're most interested in or read the guide all the way through.
(If you do that, you'll probably know a lot more about CLA than most nutrition professionals out there.)
Before we dive in, here's a short overview of everything that's covered in this guide (use it for quick navigation):
What is CLA?
Conjugated Linoleic Acid, or just CLA for short, is a "good" type of fat that helps keep your metabolism going.
(More precisely, it helps your body convert food into energy more efficiently.)
CLA is an essential fat, which means that your body can't produce it on its own.
But luckily, that doesn't mean you need to start swallowing down CLA pills and supplements.
There are plenty of natural CLA-rich foods you can pick from.
But before we can get to which foods contain CLA (and how much), let's take a look at one of the biggest sources of confusion about CLA.
The many forms (isomers) of CLA
What most people don't know is that there are at least 28 different forms of CLA.
(Technically, those different forms are called "isomers".)
Now, even though these 28+ CLA isomers look quite similar to each other on a molecular level, they can have a completely different effect on your body.
You'll see some examples of this deeper into the guide.
In other words, you can't just randomly pick a CLA supplement and expect it to work.
Now, let's take a look at how much CLA do you actually need to eat every day.
How much CLA should I eat a day?
Sadly, there is no official recommendation on how much CLA you should be eating in every day.
That's because CLA isn't as critical to our survival and well being as some of the other, more vital nutrients.
(And that's in spite the fact that our bodies can't produce CLA on their own.)
That being said, further into the guide, I'll show you research that can give you at least a rough idea on how much CLA you should be eating a day.
(Especially, if you want to enjoy some of the extra benefits it can deliver.)
Without further ado, here is the complete CLA guide:
Benefits of CLA
If you're interested in learning more about the different ways you can benefit from CLA, then you can read the part of my CLA guide that focuses on the scientifically proven CLA benefits.
Side effects of CLA
To avoid any problems when taking CLA (always consult your doctor!), you can go through the part of my CLA guide that explains all about the science on CLA side effects.
Sources of CLA
The best way to get in your daily dose of CLA is by eating real foods (though that may not be as wasy that is sounds). For more details you should read through the part of my CLA guide that focuses on natural sources of CLA (food list).
CLA weight loss
Many people start looking into CLA because they want to lose some weight. The good news is, some scientific research has actually shown that CLA could actually help you get rid of that stubborn body fat. For more information, visit the part of my CLA guide that focuses specifically on CLA and weight loss.
CLA reviews
Selling supplements with the help of positive CLA reviews is big business. But unfortunately, no all reviews are honest or made with your best interest in mind. To discover what science has to say about this, you can read the part of my CLA guide that reveals the shady world of CLA reviews.
Written by Rok Sprogar, CNC, WLS
Rok Sprogar is a NASM Certified Nutrition Coach (NASM-CNC) and a NASM Certified Weight Loss Specialist (NASM-WLS) who has been contributing highly actionable and science-based content to Leanhigh.