CLA (Conjugated Linoleic Acid)
A fatty acid that may help with weight loss and body composition.
Overview
Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid. It is found naturally in meat and dairy products from ruminant animals, such as cows, goats, and sheep. CLA has been studied for its potential health benefits, particularly for its effects on weight loss and body composition. It is believed to work by reducing body fat and increasing lean muscle mass. CLA is also available as a dietary supplement.
Key Benefits
May Aid in Weight Loss
Some studies suggest that CLA may help reduce body fat and increase lean muscle mass.
May Improve Body Composition
CLA may help improve the ratio of lean muscle mass to body fat.
Dosage & How to Take
A common dosage of CLA is 3-6 grams daily, taken in divided doses with meals.
| Purpose | Dose | Notes |
|---|---|---|
| Weight Loss | 3-6 grams daily | Taken in divided doses with meals. |
| Body Composition | 3-6 grams daily | Taken in divided doses with meals. |
Best Time to Take
Take with meals to reduce the risk of side effects.
With or Without Food
Yes, take with food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Capsules | High | Convenient dosing for weight loss and body composition | Look for supplements that contain a mixture of the two main isomers of CLA, c9,t11 and t10,c12. |
Side Effects & Safety
Common
- Stomach upset
- Nausea
- Diarrhea
Rare
- Insulin resistance
- Fatty liver
Contraindications
- Pregnancy and breastfeeding
- Diabetes
Interactions
May increase the risk of bleeding.
Scientific Research
The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain
This study found that CLA supplementation was effective in reducing body fat and preventing holiday weight gain.
Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans
This meta-analysis found that CLA supplementation may have a modest effect on reducing fat mass in humans.
Food Sources
Products With CLA (Conjugated Linoleic Acid)
4 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.