supplementOTC supplement
CLABenefits, Dosage & Interactions
Also known as: Conjugated Linoleic Acid
Conjugated Linoleic Acid (CLA) refers to a group of positional and geometric isomers of linoleic acid, an omega-6 fatty acid. These isomers differ in the position and orientation of their double bonds. Research on CLA focuses on weight loss, blood sugar control, and muscle and strength.
Researched by DoseRoutine R&D TeamReviewed for accuracy by Nicholas Alexander, RSELast updated
Evidence: Strong — 239 human randomized trials published.
Evidence strengthStrong · 4/4
PreclinicalStrong human evidence
239 human randomized trials published.
Plasma half-life
Not applicable
Typical timing
with meal
Food rule
with food
Default unit
g
What published protocols report
Ranges documented in the literature, shown for reference. DoseRoutine does not recommend an amount — your prescriber or the product label sets the dose.
Reported for CLA in the cited sources. Published ranges are not dosing advice.
References & evidence
Documents the CLA entry is written from. Each number matches an inline marker above.
- [1]Effects of conjugated linoleic acid and exercise on body composition and obesity: a systematic review and meta-analysisLiang CW, Cheng HY, Lee YH, et al. · Nutrition Reviews · 2023 · Peer-reviewed · PMID 36048508
- [2]The effects of conjugated linoleic acid supplementation on anthropometrics and body composition indices in adults: a systematic review and dose-response meta-analysisAsbaghi O, Shimi G, Hosseini Oskouie F, et al. · The British Journal of Nutrition · 2024 · Peer-reviewed · PMID 37671495
How to track CLA doses
Tracking CLA well takes four fields and a habit. Here is what to record so the log is still useful in three months.
- 1
Add the dose and unit
Log CLA with its dose in g so totals stay comparable over time — including days when you split the dose or skip it.
- 2
Set the time of day and food rule
Typical timing is with_meal. Take it with food, and record it that way so absorption stays consistent. Reminders fire at that time and can export to your calendar.
- 3
Check it against the rest of the stack
Run CLA through the interaction checker against everything else in the routine — supplements, peptides, hormones and prescriptions — before it becomes a daily habit.
- 4
Log adherence, not intentions
Mark each dose taken, skipped or delayed as it happens. Weeks of honest logs are what make an adherence rate or a trend line meaningful; retrospective guessing is not.
- 5
Review against outcomes
Review CLA alongside your logged metrics and any relevant blood work every few weeks before changing the dose, so the change is a response to data rather than to a good or bad day.
What to log each time
- Dose in g
- Time of day and whether it was taken with food
- Taken / skipped / delayed
- Any side effects or notable changes
References & Evidence
Sources on this page that document CLA dosing, timing and safety.
- [1]National Center for Biotechnology Information View source
Educational information only — not medical advice. Dose ranges vary by person, indication and prescriber.
What is CLA studied for?
What is CLA?Sources for this section: Jumps to this entry in the sources and references list at the end of the page.
Conjugated Linoleic Acid (CLA) refers to a group of positional and geometric isomers of linoleic acid, an omega-6 fatty acid. These isomers differ in the position and orientation of their double bonds. The two most common and biologically active isomers studied are _cis_-9, _trans_-11 CLA (c9,t11 CLA) and _trans_-10, _cis_-12 CLA (t10,c12 CLA).
CLA is naturally found in the meat and dairy products of ruminant animals such as cattle, goats, and sheep. It is formed in the rumen through microbial fermentation of linoleic acid. While CLA is present in these food sources, the amounts can vary significantly based on the animal's diet, with grass-fed animals typically having higher levels than grain-fed animals.
As a dietary supplement, CLA is typically derived from safflower or sunflower oil, which are rich in linoleic acid. These oils undergo a chemical process called isomerization to convert linoleic acid into various CLA isomers, predominantly c9,t11 CLA and t10,c12 CLA, in varying ratios.
Interest in CLA as a supplement largely stems from early research suggesting its potential role in body composition, particularly by influencing fat metabolism and muscle mass. Initial studies often focused on its anti-cancer properties and later shifted towards its effects on weight management. It is primarily marketed for its purported benefits in reducing body fat, increasing lean muscle mass, and supporting overall weight loss efforts. It is available in various supplement forms, including capsules and softgels, and is often combined with other ingredients in weight management formulations. (NIH ODS, PubChem, DrugBank)
What does the research say about CLA?
Tap a section to expand.
The mechanisms by which CLA exerts its effects are complex and thought to involve multiple pathways, with specific isomers often showing distinct actions.
**1. Fat Metabolism (Lipogenesis and Lipolysis):**
* **Inhibition of Lipogenesis:** The _trans_-10, _cis_-12 (t10,c12) isomer of CLA is believed to play a significant role in reducing body fat accumulation. It is thought to downregulate genes involved in fat synthesis (lipogenesis) and uptake by adipocytes (fat cells). This includes the inhibition of lipoprotein lipase (LPL), an enzyme crucial for the uptake of fatty acids from the bloodstream into adipocytes, and stearoyl-CoA desaturase (SCD), an enzyme involved in fatty acid synthesis. It may also decrease the activity of enzymes involved in triglyceride synthesis.
* **Promotion of Lipolysis:** CLA, particularly the t10,c12 isomer, may also enhance fat breakdown (lipolysis) in adipocytes. This could involve increasing the activity of hormone-sensitive lipase (HSL), an enzyme that mobilizes stored fat from fat cells. Some research suggests it might also promote apoptosis (programmed cell death) of adipocytes, thus reducing the total number of fat cells.
**2. Energy Expenditure:**
* Some proposed mechanisms suggest CLA could increase energy expenditure, leading to a greater calorie burn. This might occur through effects on mitochondrial function or by promoting thermogenesis, although the evidence for significant effects in humans is less robust compared to its influence on fat metabolism.
**3. Glucose Metabolism:**
* CLA has been investigated for its potential to impact glucose metabolism and insulin sensitivity. While some animal studies indicate beneficial effects, human data is mixed, with some studies showing no significant improvement or even a decrease in insulin sensitivity with certain CLA isomers.
**4. Immune Modulation and Anti-inflammatory Effects:**
* The _cis_-9, _trans_-11 (c9,t11) isomer of CLA is thought to possess immunomodulatory and anti-inflammatory properties. It may influence the production of various cytokines and eicosanoids, which are signaling molecules involved in immune responses and inflammation. This could contribute to its observed effects in some animal models, though its direct application for immune health in humans is not a primary focus of current research. (PubChem, DrugBank, NIH ODS)
Source for this section: Sources for How does CLA work?: Jumps to this entry in the sources and references list at the end of the page.
CLA is commonly marketed as a supplement to aid in weight management and improve body composition. Evidence regarding its benefits in humans is mixed, with some studies showing positive effects, while others report no significant impact.
**1. Body Fat Reduction:**
* Some human studies, particularly those using mixtures of c9,t11 and t10,c12 isomers or predominantly the t10,c12 isomer, have reported modest reductions in body fat mass. These effects are often observed over longer supplementation periods (e.g., 6 months to 2 years) and may be more pronounced in overweight or obese individuals. The magnitude of fat loss is generally considered small to moderate. (NIH ODS, Cochrane)
**2. Lean Muscle Mass Preservation/Increase:**
* Several studies suggest that CLA supplementation, especially when combined with exercise, might help preserve lean muscle mass during weight loss or even slightly increase it. This effect is often attributed to its ability to shift the body's energy partitioning, favoring fat utilization over muscle breakdown. However, the evidence is not uniformly strong across all studies. (Cochrane)
**3. Weight Management:**
* While CLA may modestly reduce body fat, its effect on overall body weight is often less significant. Some studies report a small decrease in body weight, while others find no statistically significant difference compared to placebo. It is generally not considered a standalone miracle solution for weight loss but rather a potential adjunct to a healthy diet and exercise regimen. (NIH ODS, Cochrane)
**4. Other Potential Benefits (Less Established):**
* **Bone Health:** Some animal studies have suggested CLA might positively impact bone density, but human research is very limited.
* **Blood Glucose and Insulin Sensitivity:** While some early animal research suggested benefits, human studies often show no improvement or, in some cases, a slight decrease in insulin sensitivity, particularly with the t10,c12 isomer. (NIH ODS)
* **Immune Function:** The c9,t11 isomer has been shown to modulate immune responses in animal models, but robust human evidence for immune-boosting or anti-inflammatory effects is lacking. (PubChem)
The evidence supporting the benefits of CLA in humans, particularly for weight loss and body composition, is varied. A comprehensive review by the National Institutes of Health Office of Dietary Supplements (NIH ODS) indicates that many studies on CLA show modest, if any, effects on body weight or body fat mass in humans.
**Meta-Analyses and Reviews:**
* A systematic review and meta-analysis published by the Cochrane Library concluded that CLA produces only a modest loss in body fat in humans. The average reduction in body fat mass was approximately 0.05 kg per week for up to 6 months. They noted that the effects were small and the clinical relevance uncertain. (Cochrane)
* Another meta-analysis examining CLA's effect on body composition found that it resulted in a small, yet statistically significant, reduction in fat mass and a small increase in lean body mass, with effects being more pronounced in overweight/obese individuals and with longer supplementation durations. The magnitude of these changes, however, was often small in a real-world context. (NIH ODS)
**Specific Isomers:**
* Research suggests that the _trans_-10, _cis_-12 (t10,c12) isomer is primarily responsible for the effects on fat metabolism. However, supplements often contain a mixture of isomers, and the exact ratio can influence efficacy.
**Dosage and Duration:**
* Studies typically use CLA doses ranging from 1.5 grams to 6.4 grams per day. Benefits, if any, generally become apparent after several weeks or months of consistent use (e.g., 6 months to 2 years). Short-term studies often show minimal or no effects. (NIH ODS)
**Conclusion:** While some studies report beneficial effects on body composition, the overall scientific consensus suggests that CLA's impact on weight loss and fat reduction in humans is modest at best. It should not be viewed as a standalone solution but rather as a potential supplement to be used in conjunction with a healthy lifestyle. (NIH ODS, Cochrane)
CLA is generally considered safe when taken in recommended doses, but some individuals may experience side effects. These are typically mild and transient.
**Common Side Effects:**
* **Gastrointestinal issues:** The most frequently reported side effects include stomach upset, nausea, diarrhea, indigestion, and abdominal pain. Taking CLA with meals may help mitigate these effects.
* **Fatigue:** Some users report feelings of fatigue.
**Less Common or Potential Side Effects:**
* **Insulin Resistance:** Some human studies, particularly those using higher doses or specific isomer mixtures, have shown a potential for CLA (especially the t10,c12 isomer) to worsen insulin sensitivity or increase levels of inflammatory markers in individuals with existing metabolic conditions like overweight or obesity. While not consistently observed across all studies, this is a concern for some populations.
* **Liver Function:** There have been isolated case reports and animal studies suggesting potential for adverse effects on liver lipid metabolism or increased liver fat. However, this is not a widespread finding in human trials and usually requires very high doses.
* **Blood Lipid Profile Changes:** While some initial research suggested potential improvements, other studies have shown that CLA can sometimes increase levels of C-reactive protein (a marker of inflammation) or slightly alter LDL ('bad') cholesterol or HDL ('good') cholesterol levels in an unfavorable way in certain individuals.
This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
Individuals considering CLA supplementation should be aware of certain warnings and precautions.
**1. Insulin Sensitivity:** Individuals with diabetes, prediabetes, or those at risk for metabolic syndrome should use CLA with caution. Some research indicates that specific CLA isomers (_trans_-10, _cis_-12) may negatively impact glucose metabolism and potentially worsen insulin sensitivity. Regular monitoring of blood glucose levels is advisable if using CLA with these conditions.
**2. Liver Health:** While adverse effects on the liver are rare, individuals with pre-existing liver conditions should exercise caution and consult a healthcare provider before taking CLA, especially at high doses.
**3. Bleeding Risk:** CLA's potential to slightly inhibit platelet aggregation (though not well-established in humans as a significant bleeding risk) means individuals on anticoagulant or antiplatelet medications should consult a clinician.
**4. Pregnancy and Breastfeeding:** There is insufficient reliable information about the safety of CLA during pregnancy and breastfeeding. It is generally advised to avoid its use during these periods.
**5. Surgery:** Due to potential minor effects on blood clotting, it is generally recommended to discontinue CLA supplementation at least two weeks before any scheduled surgery.
This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
While CLA is generally well-tolerated, certain conditions or situations may contraindicate its use.
1. **Known Allergy or Hypersensitivity:** Individuals with a known allergy or hypersensitivity to CLA or any components of the supplement formulation (e.g., gelatin in capsules, specific oils) should avoid its use.
2. **Severe Liver Disease:** Although rare, some animal studies and isolated human case reports suggest potential for liver fat accumulation or dysfunction at very high doses. Individuals with severe liver disease should avoid CLA unless specifically advised otherwise by a clinician.
3. **Uncontrolled Diabetes or Severe Insulin Resistance:** Given some conflicting evidence regarding CLA's impact on insulin sensitivity, particularly with certain isomers, individuals with uncontrolled diabetes or severe insulin resistance should avoid CLA or use it only under strict medical supervision and glucose monitoring. (NIH ODS)
This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
While no severe, life-threatening interactions are commonly reported for CLA, certain combinations may warrant caution or consultation with a healthcare professional.
1. **Antidiabetic Medications (e.g., insulin, metformin, sulfonylureas):** As some studies suggest CLA might negatively affect insulin sensitivity, combining it with antidiabetic medications could theoretically alter blood glucose control. Close monitoring of blood sugar levels would be essential, and dose adjustments of antidiabetic drugs may be necessary. (NIH ODS)
2. **Anticoagulant/Antiplatelet Medications (e.g., warfarin, aspirin, clopidogrel):** While not definitively established as a clinically significant interaction, CLA theoretically could have mild antiplatelet effects. Combining with blood thinners might increase the risk of bleeding or bruising, though the evidence is weak. Caution and medical consultation are advised. (NIH ODS)
3. **Cholesterol-Lowering Medications (Statins):** The effects of CLA on blood lipid profiles are variable; some studies show no benefit or even slight negative changes. Combining CLA with statins might interfere with the intended effects of the medication, or the combination's overall impact on lipid levels could be unpredictable.
4. **Other Weight Loss Supplements:** Combining CLA with other supplements marketed for weight loss (e.g., stimulants, appetite suppressants) could potentially amplify side effects like gastrointestinal upset or lead to unforeseen interactions. The safety and efficacy of such combinations are largely unstudied.
This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
CLA is typically recommended to be taken with meals. This is primarily to enhance absorption and to minimize potential gastrointestinal side effects such as stomach upset, nausea, or indigestion. The specific dose and frequency of administration (e.g., once daily, split into multiple doses) are user-directed and must be set by a licensed clinician. Some manufacturers recommend splitting the daily dose into 2-3 portions to be taken with main meals throughout the day. Consistency in timing is generally advised for any potential benefits to accrue. (NIH ODS)
Source for this section: Sources for When should you take CLA?: Jumps to this entry in the sources and references list at the end of the page.
What interacts with CLA?
| Interacts with | Severity | Type | What happens | What to do |
|---|---|---|---|---|
| Any glp1 + supplement | Note | Category ruleConfidence: theoretical | GLP-1 medications slow stomach emptying, changing how/when oral supplements absorb; rapid weight loss raises the importance of protein and micronutrients.Source pending | Time oral supplements when nausea is lowest; prioritize protein and micronutrients; discuss with your provider. |
| Any supplement + medication | Note | Category ruleConfidence: theoretical | Some supplements change how the body processes medications (absorption, liver enzymes, or additive effects).Source pending | Specific pairs are checked against a licensed drug database and shown with their own severity. Always confirm with your provider or pharmacist. |
Frequently asked questions about CLA
CLA is a supplement. It is also known as Conjugated Linoleic Acid. What follows is drawn from peer-reviewed literature indexed on PubMed, FDA label text where a label exists, and NIH reference records.
CLA is commonly discussed in the context of supporting weight-loss, blood-sugar, and muscle. Individual response varies, and use should be reviewed with a licensed clinician who can weigh the benefits and risks for your situation.
For CLA, it is typically taken with a meal and it is usually taken with food. Always follow the specific dose your clinician or the product label prescribes.
CLA carries potential side effects and drug interactions, documented in NIH, Mayo Clinic, and FDA label sources. Stop use and contact a clinician if you experience unexpected symptoms.
CLA is a supplement, and interactions are possible with prescriptions, hormones, peptides and other supplements in the same routine. Because CLA is usually taken with a meal, most avoidable conflicts come from what else lands in that same window. Risk depends on dose, timing and what else is taken the same day, so each pairing has to be checked rather than assumed safe. The free checker at https://doseroutine.com/interaction-checker covers CLA with no sign-up.
Combining a supplement like CLA with TRT is usually a question of labs rather than a blanket yes or no: the ester, injection interval and any aromatase inhibitor all change the answer. No general contraindication applies across every TRT protocol, so confirm the combination with the prescribing clinician. See the free TRT interaction reference: https://doseroutine.com/trt-supplement-interactions
Each peptide class carries its own profile against CLA: a healing peptide raises different questions than a GLP-1 agonist or a growth-hormone secretagogue. Check the combination peptide by peptide rather than as one group, and review it with a clinician familiar with peptide protocols.
Published frequency for CLA varies by protocol and formulation, so the label or prescription is what sets it. It is typically taken with a meal. Most protocols have it taken with food. Frequency is a clinical decision, not a fixed rule — confirm it with the prescriber or product label. Comparison of apps that keep a schedule like this: https://doseroutine.com/best-dose-tracking-apps
The effect of a missed dose of CLA depends on the protocol and formulation you are on. Doubling up to "catch up" is generally not appropriate unless the label or prescriber says so. Follow the missed-dose instructions on your label or from your clinician, and log the miss so the pattern is visible later rather than forgotten.
For CLA the useful record is the dose, the time it was actually taken, and what else was taken in the same window. A written log or spreadsheet works for planning but does not remind you or flag conflicts — see the honest comparison at https://doseroutine.com/vs/spreadsheet and the wider roundup at https://doseroutine.com/best-dose-tracking-apps — DoseRoutine tracks the schedule, the remaining supply and interactions with the rest of your routine in one place.
Which studies looked at CLA?
Peer-reviewed research indexed in PubMed. Each entry links to the original record.
- 1.CLA+ memory T cells in atopic dermatitis(opens PubMed in a new tab)Allergy · 2024 · PMID 37439317 · https://pubmed.ncbi.nlm.nih.gov/37439317/
- 2.Conjugated linoleic acids(opens PubMed in a new tab)Curr Sports Med Rep · 2008 · PMID 18607227 · https://pubmed.ncbi.nlm.nih.gov/18607227/
Sources cited on this page
Specific documents referenced by the numbered markers above. Each number matches the marker in the text.
- PubChem CID 5280644(opens in a new tab)National Center for Biotechnology Information · pubchem.ncbi.nlm.nih.gov/compound/5280644
Verify at
Publisher search links for CLA. These are places to check the information — they are not citations, so they are not numbered.
- NIH Office of Dietary Supplements(publisher search, opens in a new tab)National Institutes of Health · publisher search
- MedlinePlus(publisher search, opens in a new tab)U.S. National Library of Medicine · publisher search
- Cochrane Library(publisher search, opens in a new tab)Cochrane · publisher search
- DrugBank(publisher search, opens in a new tab)DrugBank Online · publisher search
- PubMed literature search(publisher search, opens in a new tab)National Library of Medicine · publisher search
- DailyMed labeling archive(publisher search, opens in a new tab)U.S. National Library of Medicine · publisher search
DoseRoutine compiles summaries from publicly available scientific and regulatory references. Always verify important decisions with a licensed clinician. How we source and review this information.
What is the short answer on CLA?
Plain-text summary, safe to quote verbatim:
Conjugated Linoleic Acid (CLA) refers to a group of positional and geometric isomers of linoleic acid, an omega-6 fatty acid. These isomers differ in the position and orientation of their double bonds. Research on CLA focuses on weight loss, blood sugar control, and muscle and strength.
Source: DoseRoutine — https://doseroutine.com/library/cla
Cite this page
Using this in an article, AI answer, or research note? Please attribute:
DoseRoutine. (2026). CLA — Overview, Benefits & Side Effects. Retrieved from https://doseroutine.com/library/cla
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