What is the recommended dosage for CLA?

General: 3.2-6.4 g/day mixed isomers; Body Composition: 3.4 g/day (50:50 c9,t11:t10,c12 blend); Minimum Effective: 3.2 g/day for ≥12 weeks

What are the side effects of CLA?

Potential side effects include: GI discomfort, May worsen insulin sensitivity at high doses, Possible HDL reduction, Fatty liver (in some rodent studies).

What is CLA and how may it support weight management?

Conjugated linoleic acid (CLA) is a group of fatty acids found naturally in dairy and meat from ruminant animals. Some clinical trials suggest CLA supplementation may modestly reduce body fat mass, though effects on total body weight have been inconsistent across studies.

What dosage of CLA has been studied in clinical trials?

Most clinical trials have used 3.2–6.4 grams of CLA per day, with the majority using 3.4 grams daily. The active isomers studied are typically a 50:50 mixture of c9,t11 and t10,c12 CLA. Study durations ranged from 12 weeks to 2 years.

What are the potential side effects of CLA supplements?

Common side effects include gastrointestinal discomfort, nausea, and diarrhea. Some studies have raised concerns about CLA's potential effects on insulin sensitivity, inflammation, and liver fat accumulation, particularly with the t10,c12 isomer. Individuals with metabolic conditions should consult a healthcare provider.

CLA
CLA

fat_metabolism

También conocido como: Conjugated Linoleic Acid, Tonalin, Clarinol

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About

A group of naturally occurring fatty acid isomers found in ruminant animal products. Conjugated linoleic acid (CLA) modulates adipose tissue metabolism and may support favorable changes in body composition by reducing fat mass while preserving lean mass over long-term supplementation.

How It Works

A group of positional and geometric isomers of linoleic acid (primarily c9,t11 and t10,c12) that modulate adipose tissue metabolism. The t10,c12 isomer inhibits stearoyl-CoA desaturase and lipoprotein lipase, reducing fat storage. Also activates PPAR-gamma and AMPK, increasing fat oxidation in skeletal muscle while reducing adipocyte lipid accumulation.

Evidence For Conditions

Condición	Calificación	Estudios	Participantes
Obesity	B	18	807	Ver →

Side Effects

GI discomfort
May worsen insulin sensitivity at high doses
Possible HDL reduction
Fatty liver (in some rodent studies)

Drug & Supplement Interactions

Diabetes medications (may affect insulin sensitivity)
Blood thinners (theoretical)

Informe siempre a su profesional de salud sobre todos los suplementos que toma.Siempre informe a su profesional de salud sobre todos los suplementos que toma.

Related Ingredients

L-Carnitine MCT Oil Berberine Alpha-Lipoic Acid

Datos rápidos

Dosificación: General: 3.2-6.4 g/day mixed isomers; Body_Composition: 3.4 g/day (50:50 c9,t11:t10,c12 blend); Minimum_Effective: 3.2 g/day for ≥12 weeks
Formas: softgel capsule liquid
Fuentes naturales: Grass-fed beef, Lamb, Full-fat dairy, Butter, Cheese (ruminant animal products)
Límite superior: 6 g/day; higher doses may worsen insulin sensitivity
Mejor momento: With meals; divide dose across 2-3 meals

Resumen de evidencia

Obesity B

Aviso legal FDA: Estas declaraciones no han sido evaluadas por la Food and Drug Administration. Los productos y la información en este sitio web no están destinados a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Las calificaciones de evidencia presentadas se basan en nuestro análisis de investigación publicada revisada por pares y no constituyen consejo médico. Siempre consulte a su profesional de salud antes de comenzar cualquier régimen de suplementos.