Because only a few studies have been done on CLA to determine the range of doses that are safe and effective, little is known about the proper dose of CLA. Some studies have used 2 grams to 7 grams per day of CLA. However, there is some evidence that using more than 3.4 grams per day of CLA is not likely to provide any additional benefit.
CLA Dosage: An IntroductionCLA (conjugated linoleic acid) is a fatty acid that is found in some meat, dairy products, and in some supplements. It is difficult to recommend a safe and effective CLA dosage. For medications, the manufacturers conduct studies to carefully and systematically determine the range of doses that are both safe and effective. However, for herbs and supplements (such as CLA), these studies are not required, so little is known about the proper dose for such products.
In studies of CLA for weight loss, CLA doses of 2 grams to 7 grams per day have been used. There is some evidence that increasing the CLA dosage past 3.4 grams per day is not likely to provide any additional benefit.
CLA Dosage: Final ThoughtsIf you decide to use a CLA supplement, it is important to understand that what you see on the label may not reflect what is in the bottle. For example, some herbal supplements have been found to be contaminated with heavy metals or prescription drugs, and some have been found to have much more or much less of the featured ingredient than their label states.
Therefore, make sure the maker of your CLA is a trusted and reputable manufacturer. It is a good sign if a manufacturer abides by the rules of Good Manufacturing Practices (GMP). It is also a good sign if a product has the United States Pharmacopoeia (USP) seal, which means that the product has been independently tested and shown to contain the correct ingredients in the amounts listed on the label. Your pharmacist is a good resource for information about which manufacturers are most reputable.