CLA stands for conjugated linoleic acid and is a collective term for several fatty acids that are variants of linoleic acid. It occurs naturally in food from ruminants, where bacteria in the rumen convert linoleic acid from the feed. The main dietary sources are beef, meat from sheep and goats, and milk and other dairy products.

How much CLA should you take daily?

Doses of around 3-4 grams of CLA daily are commonly used in studies that have examined the effect on body composition. A capsule with 1000 mg of oil and 80 per cent CLA provides 800 mg of the fatty acid, so four capsules daily would be needed to reach around 3 grams.

When should you take CLA?

CLA can be taken with food, and the daily dose can be divided into two or more meals. It is not necessary to adjust the intake to the workout session, but it should be taken daily, as the possible effect on body composition develops gradually over time.

Does CLA have side effects?

CLA is usually well tolerated but can cause gastrointestinal discomfort in some people, including nausea, loose stools, bloating and stomach discomfort. If the whole daily dose causes stomach issues, it can be divided among several meals.

Is CLA safe for people with diabetes?

CLA can affect blood sugar levels. Research from 2023 found a small increase in fasting blood sugar in people at increased risk of cardiovascular disease, and the article advises that individuals with diabetes or reduced insulin sensitivity consult a doctor before use.

CLA for Lower Body Fat Percentage – Does It Really Work? | Hardworkout Magazine

Key takeaways

- Studies on body composition typically use doses of around 3-4 grams of CLA per day, which may require four 1000 mg capsules at 80 per cent CLA.

- The trans-10, cis-12 form of CLA is the variant most associated with reduced fat mass, as it can lower lipoprotein lipase activity and limit how much fat is stored in fat cells.

- CLA produces larger reductions in body fat when combined with exercise than exercise alone, and the difference is greater in studies lasting more than four weeks.

- CLA has been linked to a small increase in fasting blood sugar in people at increased risk of cardiovascular disease, so those with diabetes or reduced insulin sensitivity should consult a doctor before use.

CLA is a fatty acid that occurs naturally in certain foods and is also used in dietary supplements. As a supplement, CLA is primarily used with the aim of reducing fat mass and improving body composition. It is usually sold as capsules or oil with a concentrated amount of CLA.

But what is CLA, how does it work in the body, and what effect can one expect?

CLA – effect, dosage, and use

CLA is a collective term for several varieties of linoleic acid and is found naturally in, among other things, meat and dairy products from ruminants.

Dietary supplements usually contain a mixture of cis-9, trans-11 and trans-10, cis-12, which are the two forms that have been most researched.

Trans-10, cis-12 can reduce how much fat is absorbed and stored in fat cells.

Research shows that CLA can lead to a small reduction in fat mass and body fat percentage over time.

CLA combined with exercise can lead to a greater reduction in body fat than exercise alone.

How much CLA should you take per day?

Doses of around 3-4 grams of CLA daily are commonly used in studies that have examined body composition.

CLA can be taken with food, and the daily dose can be divided among several meals.

What are the side effects of CLA?

CLA is usually well tolerated but can cause nausea, loose stools, bloating, and discomfort in the stomach.

What is CLA?

CLA stands for conjugated linoleic acid and is a collective term for several fatty acids that are variants of linoleic acid.

CLA occurs naturally in food from ruminants. The fatty acids are formed when bacteria in the rumen convert linoleic acid from the feed. The main dietary sources are:

- Beef

- Meat from sheep and goats

- Milk and other dairy products

There are several forms of CLA, but cis-9, trans-11 and trans-10, cis-12 are the two forms that have been most researched.

Cis-9, trans-11 makes up the majority of CLA found naturally in food, while dietary supplements usually contain a mixture of both.

Trans-10, cis-12 can reduce the uptake and storage of fat in fat cells and is the form most associated with reduced fat mass.

How does CLA work?

CLA can influence how much fat is absorbed and stored in fat cells.

When triglycerides are transported in the blood, the enzyme lipoprotein lipase helps release fatty acids that can be taken up by fat cells. Trans-10, cis-12 can reduce the activity of this enzyme and thereby limit how much fat becomes available for storage.

The fatty acid can also affect genes that regulate the development of fat cells and how much fat they store. This can reduce the amount of triglycerides stored in adipose tissue and over time contribute to lower fat mass.

How significant is the effect?

A [2023 study](https://pubmed.ncbi.nlm.nih.gov/37671495/) compiled the results from 70 randomized controlled trials involving a total of 4159 adults.

Compared to the control groups, CLA resulted in an average:

- 0.44 kg greater reduction in fat mass

- 0.77 percentage points greater reduction in body fat percentage

- 0.27 kg greater increase in lean mass

The results show that the supplement can influence body composition, but that the changes are usually small. The effect comes over time and will therefore primarily provide an additional contribution when the diet already creates a calorie deficit.

Does CLA work better when combined with exercise?

CLA can also provide an additional effect when combined with exercise. [Research from 2022](https://academic.oup.com/nutritionreviews/article-abstract/81/4/397/6680451?redirectedFrom=fulltext), which compiled the results from 20 studies, found a greater reduction in body fat with CLA and exercise than with exercise alone. The difference was greater in studies lasting more than four weeks.

Dosage and use

Doses of around 3-4 grams of CLA daily are commonly used in studies that have examined the effect on body composition.

How do you read the CLA content on a supplement label?

When choosing a supplement, you should look at how much conjugated linoleic acid the daily dose contains, not just the total amount of oil. A capsule with 1000 mg of oil and 80 percent CLA, for example, provides 800 mg of the fatty acid. To get around 3 grams, you would need four capsules daily.

[CLA supplements](https://hardworkout.no/cla-pf) can be taken with food, and the daily dose can be divided into two or more meals. It is not necessary to adjust the intake to the workout session.

CLA should be taken daily if the goal is to achieve the possible effect on body composition, as this develops gradually over time.

Side effects and safety

CLA is usually well tolerated but can cause gastrointestinal discomfort in some individuals.

Possible side effects include:

- Nausea

- Loose stools

- Bloating

- Stomach discomfort

If the entire daily dose causes stomach issues, it can be divided among several meals.

Who should avoid CLA?

CLA can also affect blood sugar levels. [Research from 2023](https://pubmed.ncbi.nlm.nih.gov/37794481/) found a small increase in fasting blood sugar in individuals at increased risk for cardiovascular disease.

Individuals with diabetes or reduced insulin sensitivity should therefore consult a doctor before use.

CLA is one of several fatty acids used as dietary supplements. Sources:

The effects of conjugated linoleic acid supplementation on anthropometrics and body composition indices in adults: a systematic review and dose-response meta-analysis – [National Library of Medicine (NIH)](https://pubmed.ncbi.nlm.nih.gov/37671495/)

Effects of conjugated linoleic acid and exercise on body composition and obesity: a systematic review and meta-analysis – [Nutrition Reviews](https://academic.oup.com/nutritionreviews/article-abstract/81/4/397/6680451?redirectedFrom=fulltext)