CLA (Conjugated Linoleic Acid)
Commonly used for
Weight Loss
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What is it? / Overview
CLA is studied for modest effects on body fat reduction, though results across trials are inconsistent and effect sizes are small compared to dietary and exercise interventions.
How is it used? / Administration
Form: CLA softgels (from safflower oil, standardized to 80% active isomers)
Typical dose studied: 3,000–4,000 mg/day
Timing: With meals to reduce GI upset
Evidence is mixed and effect sizes are small. Metabolic and liver safety effects can vary by isomer and dose.
How well does it work? / Evidence
? Emerging / limited evidence
Who should avoid it?
Avoid with: Type 2 diabetes mellitus; NAFLD / MASLD — Fatty liver disease; Metabolic syndrome
Already taking it? Effects on body weight are small in trials — not a substitute for diet and exercise fundamentals, and evidence for meaningful lean-muscle gain is weak.
Research & references
Onakpoya IJ et al. (2012). The efficacy of long-term conjugated linoleic acid (CLA) supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials. Eur J Nutr. Whigham LD et al. (2007). Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr.
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