Conjugated linoleic acid, or CLA, is comprised of different forms of the fatty acid linoleic acid. It is primarily used as a weight-loss aid, although not all studies have found that it can benefit weight loss. Limited evidence suggests benefit for other conditions such as hay fever, asthma, high cholesterol and cancer. Some dosage guidelines exist based on clinical research, but if you believe taking CLA will address a particular health concern, talk to your doctor about an appropriate dosage. CLA supplementation might prove inappropriate in certain instances, so it is important to clear use with your doctor first.
Dosage for Weight Loss and Muscle Gain
According to the University of Michigan Health System, studies looking at CLA for weight loss used varying doses and that a dose between 3.2 and 4.2 g daily appears to reduce body fat modestly. The Memorial Sloan Kettering Cancer Center reports that CLA is most likely to work in obese men and that it does not appear to have as great an effect in other populations. Additionally, doses of 5.6 to 7.2 g daily produced ''non-significant gains'' in muscle size and strength in studies.
Other Dosage Guidelines
Clear dosing guidelines do not exist for other purported uses of CLA. The University of Pittsburgh Medical Center reports most studies have used daily doses between 3 and 5 g.
Dosage Considerations for Particular Individuals
The University of Pittsburgh reports safe maximum dosages of CLA have not been established for pregnant women or individuals with liver or kidney disease. All of these factors make your body particularly vulnerable to what you put in it. This underscores the importance of consulting with your physician, who might recommend altering the normally suggested dose if he deems supplementation with this nutrient appropriate.
Effect on Glucose and Insulin
Conflicting evidence exists on whether CLA is actually helpful for managing insulin resistance and blood sugar levels or harmful. The University of Michigan notes studies where supplementing with 3 g daily raised blood glucose levels and decreased insulin sensitivity, while other studies found supplementing with between 4 and 6 daily had no effect on blood sugar levels and actually improved insulin sensitivity. If you currently have diabetes or are pre-diabetic, talk to your doctor about the potential risks of using CLA and a dosage recommendation. Monitor your blood sugar carefully while using the supplement.
Other Safety Concerns
The University of Pittsburgh notes that some studies have found CLA supplementation produced changes in the body that could increase the risk for heart disease. If you have heart disease or have risk factors for developing it, do not use CLA without talking to your doctor first. Do not use CLA if you are breastfeeding; it can reduce the fat content of your milk, which could affect your child's development.
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