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

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Còn được gọi là: 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

Tình trạng	Xếp hạng	Nghiên cứu	Người tham gia
Obesity	B	18	807	Xem →

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)

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Related Ingredients

L-Carnitine MCT Oil Berberine Alpha-Lipoic Acid

Thông tin nhanh

Liều lượng: 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
Dạng bào chế: softgel capsule liquid
Nguồn tự nhiên: Grass-fed beef, Lamb, Full-fat dairy, Butter, Cheese (ruminant animal products)
Giới hạn trên: 6 g/day; higher doses may worsen insulin sensitivity
Thời điểm tốt nhất: With meals; divide dose across 2-3 meals

Tóm tắt bằng chứng

Obesity B

Tuyên bố miễn trừ FDA: Các tuyên bố này chưa được Cục Quản lý Thực phẩm và Dược phẩm (FDA) đánh giá. Các sản phẩm và thông tin trên trang web này không nhằm mục đích chẩn đoán, điều trị, chữa bệnh hoặc phòng ngừa bất kỳ bệnh nào. Xếp hạng bằng chứng được trình bày dựa trên phân tích của chúng tôi về nghiên cứu đã bình duyệt được công bố và không cấu thành tư vấn y khoa. Luôn tham khảo ý kiến chuyên gia y tế trước khi bắt đầu bất kỳ chế độ thực phẩm chức năng nào.