Last verified: today
Conjugated Linoleic Acid (CLA)
Also known as: CLA, c9,t11-CLA, t10,c12-CLA, conjugated linoleic acid
Evidence under review. — Not yet rated
Fatty acid supplement with modest evidence for reducing body fat and preserving muscle mass.
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What it does
CLA is a naturally occurring fatty acid found in meat and dairy that is also sold as a concentrated supplement. In clinical trials lasting 12 weeks, CLA at 3–3.2 g/day modestly reduced body fat...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
3–3.2 g daily based on study doses
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Found in
What the Science Says
CLA is a naturally occurring fatty acid found in meat and dairy that is also sold as a concentrated supplement. In clinical trials lasting 12 weeks, CLA at 3–3.2 g/day modestly reduced body fat percentage, trunk fat, and preserved muscle mass compared to placebo, particularly in adults with elevated body fat. It also appears to suppress de novo lipogenesis (the body's fat-making process) and may lower fasting insulin and leptin levels.
What It Doesn't Do
Won't cause dramatic weight loss on its own — body weight and BMI didn't drop significantly in most trials. Not a diabetes treatment. No solid human evidence it fights cancer. Nebulized CLA for COVID is experimental with no controlled trial data. Hair regrowth claims are based only on lab and animal studies.
Evidence-Based Benefits
Reduces body fat percentage and trunk fat in obese or high-body-fat adults over 12 weeks.
Moderate EvidenceEffective at: 3–3.2 g daily
Helps preserve trunk and total muscle mass in adults with high body fat during a 12-week intervention.
Moderate EvidenceEffective at: 3.2 g daily
May lower fasting blood sugar and insulin resistance markers in obese adults.
Weak EvidenceEffective at: 3 g daily
Suppresses the body's internal fat-production process in adults with high body fat.
Weak EvidenceEffective at: 3.2 g daily
Absorption & Bioavailability
Moderate — CLA is incorporated into red blood cell membranes and plasma lipids, confirming absorption, but individual isomer uptake and metabolism vary. No specific bioavailability percentage reported in provided studies.
Red Flags to Watch For
- Results are inconsistent across trials — some studies show no significant fat loss at the whole-body level
- Most human trials are short (12 weeks) and small; long-term safety data are limited
- Liver safety was flagged as a concern worth monitoring in at least one trial in overweight women
- Marketed aggressively for dramatic fat loss, but actual effects in trials are modest at best
- Animal and in vitro anti-cancer findings are frequently overstated in marketing — no human cancer trial data in provided studies
Products Containing Conjugated Linoleic Acid (CLA)
See how Conjugated Linoleic Acid (CLA) is used in these analyzed products:
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