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

fat_metabolism

Also known as: 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

Condition	Grade	Studies	Participants
Obesity	B	18	807	View →

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)

Always inform your healthcare provider about all supplements you take.

Related Ingredients

Alpha-Lipoic Acid Berberine L-Carnitine MCT Oil

Quick Facts

Dosage: 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
Forms: softgel capsule liquid
Natural Sources: Grass-fed beef, Lamb, Full-fat dairy, Butter, Cheese (ruminant animal products)
Upper Limit: 6 g/day; higher doses may worsen insulin sensitivity
Best Time: With meals; divide dose across 2-3 meals

Evidence Summary

Obesity B

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.