Conjugated Linoleic Acid
Also known as: CLA, c9,t11-CLA, t10,c12-CLA, Tonalin
Mixed isomer fatty acid that modulates adipocyte lipid metabolism via PPARγ antagonism and CPT-1 upregulation, supporting modest improvements in body composition over prolonged supplementation.
Last reviewed: 2024-07-15 · 2 indexed studies
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Overview
CLA is a naturally occurring group of omega-6 fatty acid isomers found in dairy and ruminant meat. The t10,c12 isomer modulates fat metabolism by inhibiting lipoprotein lipase and stimulating fatty acid oxidation, supporting modest fat loss and lean mass retention.
Mechanism & Function
Pale yellow safflower-derived fatty acid oil. Light-sensitive.
- Softgel
- Liquid
- Liquid Cap
Softgel is generally preferred for bioavailability or efficacy.
Mechanism of Action
The t10,c12 isomer inhibits stearoyl-CoA desaturase (SCD-1) and lipoprotein lipase (LPL), reducing fat storage in adipocytes. Upregulates carnitine palmitoyltransferase-1 (CPT-1) for enhanced mitochondrial fatty acid oxidation. Modulates PPARγ activity in adipose tissue.
Physiological Role
Naturally present in ruminant-derived foods. Modulates adipocyte differentiation, lipid partitioning, and energy expenditure. Supports immune cell function at physiological concentrations.
Primary Pathways
Performance / Health Relevance
Supports fat loss during caloric deficit while preserving lean tissue. Most effective during structured resistance training programs. Effects are modest and require 8–12 weeks minimum.
Evidence Review
Practical Use & Dosage
- Minimum Effective Dose
- 1800mg/day (mixed isomers)
- Optimal Range
- 3000–4000mg/day
- Upper / Caution Level
- 6000mg/day
- Timing
- Split with meals (2–3x/day)
- Best Format
- Softgel (80% CLA, mixed isomers)
- Bioavailability
- Oil-based softgels are standard. Free fatty acid form well absorbed with meals.
- Absorption Considerations
- Take with fat-containing meals. Effects are cumulative; minimum 8 weeks of consistent use needed.
Safety & Interactions
Side Effects
- •GI discomfort
- •Possible insulin sensitivity reduction (t10,c12 isomer at high doses)
- •Fatty liver risk at very high doses (animal data)
Contraindications
- Insulin resistance or type 2 diabetes (monitor closely)
Drug Interactions
- •Diabetes medications (may alter insulin sensitivity)
- •Statins (additive lipid effects)
Who Should Avoid
- •Those with insulin resistance without medical supervision
- •Individuals with fatty liver disease
Monitoring
Monitor fasting glucose and liver enzymes during prolonged high-dose use
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Conjugated Linoleic Acid typically used or indicated?
Conjugated Linoleic Acid is most commonly used for: Body composition, Fat loss, Lean mass retention, Metabolic health. Naturally present in ruminant-derived foods. Modulates adipocyte differentiation, lipid partitioning, and energy expenditure. Supports immune cell function at physiological concentrations.
How does Conjugated Linoleic Acid work?
The t10,c12 isomer inhibits stearoyl-CoA desaturase (SCD-1) and lipoprotein lipase (LPL), reducing fat storage in adipocytes. Upregulates carnitine palmitoyltransferase-1 (CPT-1) for enhanced mitochondrial fatty acid oxidation. Modulates PPARγ activity in adipose tissue.
What is the recommended dose of Conjugated Linoleic Acid?
The optimal range is 3000–4000mg/day. with a minimum effective dose of 1800mg/day (mixed isomers). Best taken: Split with meals (2–3x/day). Upper / caution level: 6000mg/day.
What are the side effects of Conjugated Linoleic Acid?
Reported side effects include: GI discomfort; Possible insulin sensitivity reduction (t10,c12 isomer at high doses); and Fatty liver risk at very high doses (animal data). Monitoring: Monitor fasting glucose and liver enzymes during prolonged high-dose use
Does Conjugated Linoleic Acid interact with medications?
Known or theoretical interactions: Diabetes medications (may alter insulin sensitivity); and Statins (additive lipid effects). Always check with a clinician before combining with prescription medication.
Who should avoid Conjugated Linoleic Acid?
Conjugated Linoleic Acid is generally not recommended for: Those with insulin resistance without medical supervision; Individuals with fatty liver disease; and Insulin resistance or type 2 diabetes (monitor closely).
How strong is the evidence for Conjugated Linoleic Acid?
Evidence level: Moderate (overall score 65/100), based on 2 indexed studies on SuppIndex.
Research & References (2)
Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans
Meta-analysis of 18 RCTs showing CLA at ~3.2g/day produces modest but significant fat loss (~0.09 kg/week) compared to placebo.
Supplementation with conjugated linoleic acid for 24 months is well tolerated
Long-term RCT demonstrating CLA supplementation for 24 months was well tolerated with sustained modest reductions in body fat mass.
Trademark Ingredients
Related Ingredients
Other top-rated ingredients in Fatty Acids.
Research Overview
Moderate EvidenceCite this ingredient
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Stable URL
https://thesuppindex.com/ingredients/conjugated-linoleic-acid
SuppIndex. (2026). Conjugated Linoleic Acid: Evidence summary, dosage and clinical studies. Retrieved October 23, 2026, from https://thesuppindex.com/ingredients/conjugated-linoleic-acid
Based on 2 indexed studies · Evidence level: Moderate.
Goal Ratings
Stack Compatibility
Can combine with L-carnitine for enhanced fat oxidation. Avoid stacking with other insulin-sensitizing supplements without monitoring.
Products (1)
NOW Foods
CLA 800mg