Conjugated linoleic acid (CLA)

Tier 3 — weak evidence · Body composition · Fat loss

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.

Dose: 3.2–6.4 g/day mixed isomers (c9,t11 + t10,c12); monitor fasting glucose and lipid panel