That means some supplement products may not contain what the label says.
What Foods Have CLA?
Foods rich in CLA include meats and dairy products like the following:
What Is CLA For?
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No supplement is meant to treat, cure, or prevent disease.
The most widely known use for CLA supplements by far is as a weight-loss aid.
It’s a common ingredient in supplements marketed for this purpose.
Some studies indicated that CLA improvedbody compositionand weight loss.
Overall, trials of CLA in humans have met with mixed results.
A small study of 10 male athletes suggested that CLA may increase muscle mass.
However, more extensive studies are necessary to know this for sure.
Other studies have shown no benefit of CLA on exercise performance.
Taken as a whole, there’s little convincing evidence that CLA improves athletic performance in any significant way.
Heart Health
Studies of CLA’s effects on heart protection show conflicting results.
Of note, CLA from the diet and CLA from supplements seem to affect cholesterol profiles differently.
CLA obtained through the diet was more beneficial.
Safety
Avoid CLA if you’re allergic to it or its components.
Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Side Effects
Any supplement you take may cause side effects.
These side effects may be mild or severe.
Generally speaking, CLA is well tolerated.
CLA supplements are typically produced as a gel cap and filled with safflower oil.
Doses typically range from 36 grams per day.
Clinical trials have had conflicting results, so more research is necessary to determine CLA’s effects in humans.
Side effects typically involve the gastrointestinal tract but can also include inflammation and liver problems.
CLA is not recommended during pregnancy or breastfeeding.
As a dietary supplement, it’s frequently marketed for weight loss.
Instead, CLA is “generally regarded as safe.”
And although trans fats are associated with heart disease risk, CLA seems to be cardioprotective.
Clinical trials conflict, but overall, there’s not much evidence that CLA helps with weight loss.
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