Conjugated Linoleic Acid
A fatty acid that may help reduce body fat and increase lean muscle mass.
Also known as: CLA
Overview
Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid found in meat and dairy products. It is a popular dietary supplement for weight management, believed to aid in reducing body fat (adiposity) and increasing lean body mass. The proposed mechanisms include modulating energy metabolism, reducing fat cell proliferation, and inducing apoptosis in adipocytes.
Key Benefits
Reduces Body Fat
Some studies show that CLA supplementation can lead to a modest reduction in body fat mass in overweight and obese individuals.
Increases Lean Muscle
CLA may help preserve or even increase lean muscle mass during periods of weight loss, which is beneficial for metabolic rate.
Dosage & How to Take
The effective dose of CLA for fat loss appears to be between 3.2 and 6.4 grams per day.
| Purpose | Dose | Notes |
|---|---|---|
| Body Fat Reduction | 3-6 g | Split into 2-3 doses throughout the day. |
Best Time to Take
Take with meals to enhance absorption and reduce the risk of gastrointestinal side effects.
With or Without Food
Yes, should be taken with food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Tonalin® CLA | High | Weight management | A well-researched, patented form of CLA derived from safflower oil. |
| Clarinol® CLA | High | Body composition | Another high-quality, patented form of CLA. |
Side Effects & Safety
Common
- Stomach upset
- Diarrhea
- Nausea
Rare
- Fatigue
- Insulin resistance (at high doses)
- Fatty liver
Contraindications
- Diabetes
- Metabolic syndrome
- Bleeding disorders
Interactions
May increase the risk of bleeding.
Scientific Research
The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain
CLA supplementation for 6 months was effective in preventing weight and fat mass gain during the holiday season in overweight adults.
Food Sources
Products With Conjugated Linoleic Acid
2 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.