CLA
conjugated linoleic acid
CLA is a polyunsaturated omega-6 essential fatty acid, the kind that is primarily used for energy. It is naturally-occurring, and most commonly found in meat and dairy. We can also consume it as a supplement.1
As a note, we must consume essential fatty acids, because our bodies cannot produce them on their own. Essential fatty acids help maintain healthy tissues and organs like the digestive tract and brain.
With that said, CLA is one of the most comprehensively studied weight loss supplements on the market, and for good reason.
Traditionally, your body recognizes carbs as your fuel source. The studies, however, show that CLA tricks your body into burning the fat stored in fat cells as your fuel. Technically, this means that CLA increases the utilization and burning of stored fat within fat cells (adipocytes). This is excellent for promoting fat loss and improving healthy fat metabolism.
Studies also show that CLA not only discourages the formation of new fat cells but also promotes fat cell programmed death (apoptosis).2
Now, typically when people lose fat, they also lose muscle. CLA is unique in that it helps you maintain lean, toned muscle while you burn fat. Research suggests CLA can even support muscle growth when combined with proper exercise.3
Finally, clinical trials suggest CLA can support our immune system.4,5,6
Unfortunately, the average woman consumes 151 mg per day of CLA, and the average man consumes 212 mg. To really see benefits from CLA, studies show the effective dose is 3000 mg per day.7
fun fact:
There is 300-500% more CLA in beef and dairy from grass-fed cows than grain-fed cows.8