Unlocking the Potential of CLA Supplements: A Comprehensive Guide

Without a doubt, supplements are an integral part of a healthy lifestyle and a great way to help support your fitness and health goals. Their inherent convenience makes them easy to incorporate into your routine, while their various types and sizes provide you with plenty of options to choose from. They’re just as vital as the must-have gym accessories for the ultimate workout experience, thanks to their potential health benefits when used correctly.

One such supplement type is conjugated linoleic acid (CLA) supplements, which are becoming increasingly popular with athletes and regular gym-goers alike. Let’s take a closer look at what CLA supplements are, how they might help you, and the typical dosage and timing you’ll need to get the most out of them.

The Different Types of CLA Supplements 

The sourcing of highly effective and pure CLA supplements can vary greatly, and as such there are four main types you’ll want to be familiar with. Some of them have greater concentrations of active isomers compared to others, so depending on your goals and what you’re trying to achieve, one type may be more beneficial than another.

Safflower Oil CLA Supplements

Safflower is a type of thistle-like flower found in the Mediterranean and parts of Africa, and its oil has been used in traditional medicine for centuries. Due to its unique fatty acid profile and distinct isomers, it’s proven to be an effective and affordable source of CLA in supplement form. It contains a mix of the c9, t11 and c12 isomers, all of which have been linked to positive health benefits and general well-being. When mixed with other natural ingredients, it can make for an effective weight-loss aid.

Sunflower Oil CLA Supplements

Much like the previous entry, sunflower oil is another type of vegetable oil with a unique fatty acid composition. It contains a mix of c9 and t11 isomers which have been linked to increased metabolic rate and improved overall health. It’s inherently more expensive than Safflower oil, but its high content of polyunsaturated fats and antioxidants bring additional health benefits that make it worth considering, such as improved heart health and cholesterol levels.

Animal-Based CLA Supplements

For those who want a more concentrated dose of CLA, animal-based supplements offer better consistency and results. They’re commonly sourced from mammals like cows, goats or sheep, as their diets are naturally higher in c9 or t11 isomers – making it easier to extract them in a pure form. They’re often more expensive than their vegetable counterparts but boast better bioavailability thanks to their isomer-rich composition. The more advantageous properties of animal-based supplements make them especially attractive to athletes and bodybuilders.

Isomer-Specific CLA Supplements

Anyone looking to maximise their CLA intake should consider single-isomer supplements, which are exactly as the name implies. These contain only one or two isomers that can target specific health areas you might be interested in, due to their pure and concentrated form. Depending on the specific isomer it contains, their effects can range from improved mental clarity to enhanced muscle building – with an emphasis on personalised, tailored results.

What Are CLA Supplements Used For?

The various isomers of conjugated linoleic acid have been linked to a number of potential health benefits. For starters, weight management is one of their main uses, as studies have suggested they play a role in fat burning and metabolism. They target the fat cells in particular, helping you maintain a healthy weight by boosting your natural metabolic rate.

Moreover, they can help with muscle building and recovery, as CLA has been shown to reduce muscle fatigue and soreness post-workout. They can also regulate blood sugar levels, promoting better insulin sensitivity and providing you with a steady, sustained energy boost throughout the day.

Finally, some studies have found there is a correlation between CLA supplementation and enhanced immune function. It’s heavily linked to anti-inflammatory properties that can reduce the risk of chronic illnesses such as type 2 diabetes or coronary heart disease. It’s also believed to promote healthy skin and is often used as an ingredient in various skincare products.

Typical Dosage and Timing

When it comes to CLA supplements, the dosage and timing can vary depending on your goals and what type of product you’re using. Generally speaking, it is recommended to take 2-3g of CLA per day, divided into two to three doses. This will give it a better chance of absorbing into your body, while also providing you with long-term benefits.

You could also combine it with food to increase its absorption rate, in particular fatty foods such as nuts or avocadoes. But even if you take it solo, as long as you stick to your routine and take the recommended dosage, you should start feeling the benefits within two to four weeks.

In terms of workout timing, it’s best to take the supplement an hour or so before starting your routine. This will give your body enough time to absorb the product and put it to use when you start exercising, with improved energy levels and better muscle recovery being some of the potential benefits. Take regular breaks throughout your routine and consider supplementing with other products such as protein shakes or amino acids to ensure the best results.