howtosupplement
Weight/Inflammation

Conjugated Linoleic Acid (CLA)

Omega-6 fatty acid studied for modest body fat reduction, with mixed results on metabolism and inflammation in overweight adults.

Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA)

43
score
B
evidence
Caution
risk
Quick Take

Small, inconsistent fat-loss effect; generally safe but some isomers may worsen insulin sensitivity.

CLA is a group of omega-6 polyunsaturated fatty acids found mainly in meat and dairy from ruminant animals. It is studied for body composition effects through pathways such as PPAR receptors, though human results are more modest than animal data suggest. The best-supported benefit is a small reduction in body fat; effects on inflammatory markers and oxidative stress are mixed and usually modest. It is most relevant for overweight adults seeking marginal support alongside diet and exercise.

Proven Benefits

01
Reduces body fat mass
02
May lower inflammatory markers
03
May reduce oxidative stress

Protocol

Amount
3.2-6.4 g
Frequency
Split into 2-3 doses with meals
When
With meals to reduce gastrointestinal side effects.

Onset Time

8-12 weeks for body composition changes

Who Should Consider

Overweight adults pursuing fat loss
People with established diet and exercise habits
Users interested in bioactive fatty acids

Food Sources

  • Grass-fed beef (~30-50 mg per 100g)
  • Cheddar cheese (~20-30 mg per 100g)
  • Butter from grass-fed cows (~12 mg per 100g)
  • Lamb (~60 mg per 100g)

How It Works

CLA isomers, notably c9,t11 and t10,c12, interact with peroxisome proliferator-activated receptors (PPARs) that regulate lipid metabolism and gene expression in adipose tissue. This may influence fat storage and adipokine signaling, though the magnitude of these effects in humans is variable and smaller than in animal models.

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