CLA is a fatty acid found naturally in dairy and meat. The powder form blends easily into shakes, yogurt, or other foods.
People take it for body composition goals. Evidence for fat loss is modest and inconsistent. Muscle preservation claims lack strong support from human trials.
Take the powder with meals to improve absorption. A typical dose is 3 to 6 grams daily, split into several servings. Follow the product label for exact instructions.
CLA may alter blood sugar and insulin sensitivity. If you have diabetes, are pregnant, or breastfeeding, speak with a healthcare provider before using.