Last verified: 17 days ago
CLA (Conjugated Linoleic Acid)
Also known as: Conjugated Linoleic Acid, CLA, 9c,11t-CLA, 10t,12c-CLA, rumenic acid
Evidence under review. — Not yet rated
Fatty acid found in dairy and meat. Animal studies look promising, but human evidence for fat loss is weak.
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What it does
CLA is a naturally occurring fatty acid found in dairy products and meat from ruminant animals like cows. It exists as a mixture of different molecular forms, two of which (9c,11t and 10t,12c) are...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
No established dose
What the Science Says
CLA is a naturally occurring fatty acid found in dairy products and meat from ruminant animals like cows. It exists as a mixture of different molecular forms, two of which (9c,11t and 10t,12c) are considered biologically active. In animal studies, CLA has been linked to reduced body fat and changes in lipid metabolism, but these effects have not reliably translated to humans in clinical research.
What It Doesn't Do
Won't reliably burn fat in humans — animal results don't translate. No solid proof it builds muscle or improves body composition. Not a proven heart health supplement. Don't expect the dramatic results seen in rodent studies.
Evidence-Based Benefits
Organic milk contains significantly more CLA than conventional milk due to higher grazing intake.
Moderate EvidenceEffective at: No established dose
Supporting studies (click to view on PubMed):
CLA may alter fat storage and lipid metabolism pathways in animal models.
Weak EvidenceEffective at: No established dose
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Unknown — no bioavailability data provided in the supplied studies. CLA is naturally present in dairy fat and is also available as a supplement.
Red Flags to Watch For
- The 10t,12c isomer found in supplements may worsen insulin resistance and raise blood lipids — the opposite of what most buyers want
- CLA supplementation in lactating women was linked to lower fat content in breast milk, raising concerns for nursing mothers
- Maternal CLA consumption in animal studies altered offspring metabolism, suggesting potential developmental risks
- Despite 1,000+ registered supplement products, clinical trial evidence for human fat loss remains weak and inconsistent
- Marketing claims about fat loss and muscle gain are based largely on rodent studies, not human trials
Products Containing CLA (Conjugated Linoleic Acid)
See how CLA (Conjugated Linoleic Acid) is used in these analyzed products:
Frequently Asked Questions
What does CLA (Conjugated Linoleic Acid) do?
Fatty acid found in dairy and meat. Animal studies look promising, but human evidence for fat loss is weak.
What is the effective dose of CLA (Conjugated Linoleic Acid)?
No established dose
Is CLA (Conjugated Linoleic Acid) safe?
The 10t,12c isomer found in supplements may worsen insulin resistance and raise blood lipids — the opposite of what most buyers want
What doesn't CLA (Conjugated Linoleic Acid) do?
Won't reliably burn fat in humans — animal results don't translate.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25