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Conjugated linoleic acid (CLA)
Body composition · Fat loss
Tier 3 — Trending
What it is
May modestly reduce body fat, but the effect is small. A 2024 review of 18 trials found CLA reduces body fat by only about 0.7 kg on average. Importantly, the t10,c12 isomer (common in supplements) can worsen insulin resistance and increase liver fat markers in some people. Monitor fasting glucose and lipids if you try it. Not a meaningful weight loss solution.
Efficacy
3/5
Safety
3/5
Research
3/5
Onset
2/5
Cost
3/5
Drug-int.
3/5
Dose
3.2–6.4 g/day mixed isomers (c9,t11 + t10,c12); monitor fasting glucose and lipid panel
Time of day & tips
Take with meals divided throughout the day. Monitor blood sugar and lipids every 3 months. Avoid if you have insulin resistance or fatty liver without medical guidance.
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