- Diet & Weight Loss
CLA - How Much Should I Take and When?
Now that we’ve looked at the pros and the cons of supplementing with CLA, we need to go over how much you should take and when you should take it.
Before you supplement with anything you should know what dosage you have to take in order to achieve the results you want. You also need to know when the most beneficial time to take the supplement is.
First, let’s look at how much conjugated linoleic acid you should take.
Proper CLA Dosage
The most common dosage used in research studies is 3 grams of CLA a day.
Supplementing with just 3 grams a day is all you need to see benefits from CLA.
BUT you have to read the label of your conjugate linoleic acid supplement to be sure of how much CLA each serving contains.
Some supplements are going to list an oil or a CLA blend that isn’t 100% CLA, but they'll usually tell you what percentage of that oil or blend is CLA.
So, if it says it has 1000 mg of this oil or CLA blend per serving, but it’s only 80% CLA, then you’re only getting 800 mg of CLA per serving.
And you want to aim to get a supplement that contains at least 1 gram (1,000 mg) of CLA per serving.
Let’s move on, and talk about when you should take your conjugate linoleic acid supplement.
When to Consume CLA Supplements
As I just mentioned, you want to consume 3 grams of CLA a day and you should aim to have at least 1 gram of CLA in each serving of your supplement. From this information, can you imagine what I’m going to recommend?
You should break your CLA supplementation up into 3 doses! So, if your supplement contains 1 gram of CLA per serving then it’s very easy for you to get your 3 grams per day.
And you'll want to take your CLA supplement with your meals; breakfast, lunch and dinner.
This will help ensure that, when you take conjugated linoleic acid, you’re also getting some kind of protein from your meal. And if you remember from the last article, protein can help calm some of the minor side effects that might arise for some, when supplementing with CLA.
So CLA supplementation is pretty straightforward:
- Make sure your CLA supplement has 1 gram of CLA in it, per serving
- Consume 3 grams of CLA per day
- Break up that 3 grams into (3) single doses of 1 gram to be taken with your meals
If you follow these simple guidelines you should expect to see both fat loss and muscle gain!
So, now that you know how much conjugated linoleic acid to take and when to take it, you’re probably wondering which supplements are the best.
And you know I can't leave you with unanswered questions, so let's go over five of the top-rated CLA supplements, and we'll wrap up this article series.