CLA — Conjugated Linoleic Acid
A naturally occurring fatty acid found in beef and dairy that influences body composition.
CLA is one of the most popular fat-burning supplements and has been studied for its ability to reduce body fat while preserving muscle mass — making it a favorite for body recomposition goals.
Evidence Quality
Multiple human trials show modest but consistent reductions in body fat (0.5–1.5 kg) with modest lean mass preservation. Effects are real but smaller than commonly marketed. Best combined with resistance training.
What Is CLA?
Conjugated Linoleic Acid is a group of polyunsaturated fatty acids found naturally in the fat of ruminant animals (cows, sheep, goats). Commercial supplements are derived from sunflower or safflower oil through a chemical process that creates the active isomers (t10,c12 and c9,t11 CLA).
CLA works by influencing fat metabolism enzymes, increasing fat oxidation, reducing fat storage in adipocytes, and supporting lean muscle retention — particularly during caloric restriction.
Key Benefits
Body Fat Reduction
Meta-analyses show 0.5–1.5 kg greater fat loss vs placebo over 6–12 months, particularly around abdominal and thigh areas.
Lean Muscle Preservation
CLA helps spare muscle mass during caloric restriction — important for maintaining metabolic rate while dieting.
Immune Support
Some studies show CLA enhances immune response and has anti-inflammatory properties, particularly relevant for athletes.
Dosage & How to Take It
Standard dose
3,000–6,000 mg per day (split across 2–3 meals)
Timing
With meals — fat enhances absorption and minimizes digestive discomfort.
Duration
Minimum 12 weeks to see meaningful body composition changes. Best combined with strength training.
Contraindications & Cautions
- Metabolic syndrome / insulin resistance: Some studies show CLA (t10,c12 isomer) may worsen insulin sensitivity at high doses — monitor if diabetic.
- Pregnancy & breastfeeding: Avoid — insufficient safety data.
- Liver health: Avoid at high doses if you have liver conditions — some animal studies show hepatic effects at very high intakes.
- Anticoagulants: May have mild blood-thinning effects — consult your doctor if on blood thinners.
What to Look for When Buying
- Sourced from safflower oil (not sunflower) for higher CLA concentration
- Contains both active isomers: c9,t11 and t10,c12 CLA
- Third-party tested for purity and potency
- Softgel form preferred for consistency and absorption
Where to Buy
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Amazon — CLA Softgels (safflower oil)
High-potency CLA from safflower oil. 1,000 mg softgels, 3rd-party tested.
iHerb — CLA Selection
Multiple brands and concentrations. Competitive international pricing.