CLA
A fatty acid marketed for fat loss, with weak and inconsistent evidence.
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What it is
CLA is a group of fatty acids found naturally in meat and dairy, sold as a supplement for body composition.
How it works
CLA (conjugated linoleic acid) is a group of fatty acids found in meat and dairy, marketed for body composition based on animal studies. In humans, the effects on body fat are small and inconsistent.
What it's been studied for
Marketed to support fat loss and body composition.
What the evidence shows
Despite heavy marketing, human evidence is weak and inconsistent — any effect on body fat is small at best, and results conflict across studies. Not a reliable fat-loss tool.
Who should consider it
It's marketed to support fat loss and body composition. Given the weak evidence, it's hard to recommend with confidence, and expectations should be low.
Amounts commonly studied
Studies commonly used around 3-4 g per day.
How to take it
Studies commonly used 3-4 g per day, as softgels usually derived from safflower oil, taken with meals.
Forms & absorption
Softgels, usually derived from safflower oil.
Food sources
Naturally in beef, lamb, and full-fat dairy, especially from grass-fed animals.
Safety & interactions
May cause digestive upset; some studies raised questions about effects on insulin sensitivity and cholesterol at high doses. Modest expectations are warranted.
Myths & what it won't do
Myth: CLA is an effective fat-loss supplement. Reality: human evidence is weak and inconsistent — any effect on body fat is small at best. Myth: it's risk-free. Reality: high doses have raised questions about insulin sensitivity and cholesterol in some studies.
Common questions
- Does CLA burn fat?
- Human evidence is weak and inconsistent; any effect on body fat is small at best, despite the marketing.
- Is it safe?
- Generally tolerated, but high doses have raised questions about insulin sensitivity and cholesterol, so expectations and doses should be modest.
- Can I get it from food?
- Yes — grass-fed beef, lamb, and full-fat dairy naturally contain CLA.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on CLA
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Onakpoya IJ, Posadzki PP, Watson LK, Davies LA, Ernst E. 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. 2012;51(2):127-134. View study →Note: Found a small drop in body fat (about 1.3 kg) with long-term CLA, which the authors judged not clinically convincing.