- CLA Review Review by AstroNutrition In-House Review
Some credible research has found that CLA in doses from 0.7 to 45 grams a day can help reduce body fat mass in individuals that are obese or overweight. According to a study (Am J Clin Nutr 2007 May;85(5):1203-11), the best daily dose appears to be 3.2 grams.
CLA seems to effectively reduce body fat by inhibiting the enzyme lipoprotein lipases (LPL). LPL is what moves fat from the blood stream to fat cells.
Some studies have found higher doses of CLA can improve lean body mass. This improved metabolism, which can help with weight loss. (J Nutr. 2007 May;137(5):1188-93)
However, CLA from meat and cheese does not provide positive effects. This is because the CLA is only in very small amounts in these natural sources. Thus in order to get enough CLA from meat and cheese you would have to eat a lot of these high fat foods, which has more unhealthy problems than the benefits of CLA.
Since getting CLA from the food you eat is not ideal, obtaining the benefits of CLA can be achieved through CLA supplements. Using the supplements can help avoid weight gain and improve lean muscle growth.
A number of double-blind, placebo-controlled studies have found CLA decreases fat and preserves muscle tissue. Other benefits of CLA include it having anti-carcinogenic properties, aiding with blood sugar level regulation in diabetics, being an anti-oxidant, promoting muscle growth, regulating fat metabolism, improving good cholesterol, decreasing heart disease incidents, and increasing fat weight loss.
Another benefit of CLA is that side effects are very rare. When there are side effects they are often mild gastro-intestinal ones.
CLA is a good healthy effective alternative to the stimulant fat burners that are controversial and sometimes have no science proving their effectiveness. CLA is especially useful for those sensitive to stimulants.
The daily dosage recommendation for women is 3 grams and for men is 4 grams for those up to 200 pounds. Those over 200 pounds will better achieve results with a daily dose of 5 grams a day. (Posted on 2/16/11)
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