CLA (Conjugated Linoleic Acid)
Also known as: conjugated linoleic acid, CLA oil, Tonalin-type CLA, c9,t11 / t10,c12 CLA, safflower CLA
Conjugated linoleic acid is a family of linoleic acid isomers found naturally in ruminant fat and dairy. Supplement CLA is produced from safflower or sunflower oil and usually contains a roughly 50:50 mix of the cis-9,trans-11 and trans-10,cis-12 isomers at 75-80% purity. It has been studied extensively for body composition. Early pooled data suggested a small fat-mass reduction at about 3.2 g/day, while a 2024 meta-analysis found that higher-quality trials did not show a fat-lowering effect and that any changes were small. It is commonly used in weight-management softgels.
Research summary
The trans-10,cis-12 isomer is proposed to reduce lipoprotein lipase activity and adipocyte lipid uptake; human effects are small and inconsistent.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 3 g | 3–6 g | — | — |
Dosed in grams of CLA isomers (not grams of oil; 80% CLA oil needs about 1.25 g oil per gram CLA). The 2007 meta-analysis reported effects adjusted to a median dose of 3.2 g/day; the 2024 dose-response meta-analysis of 70 RCTs found small changes overall and none for fat mass in high-quality trials. The upper end of studied doses was not extractable from the abstracts, so dose_max_studied is left null. Typically split across meals; effects, where seen, take months.
Standardization: Declare total CLA % (commonly 75-80%) and isomer ratio (c9,t11 : t10,c12)
Source material: safflower or sunflower oil, isomerized
As supplied: Typically 75-80% CLA in the supplied oil (about 800 mg CLA per 1,000 mg softgel)
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Oil-based; softgel or liquid only. A 3 g CLA dose needs about four 1,000 mg softgels of 80% oil, so serving sizes are large.
Formulation notes
The trans-10,cis-12 isomer has been associated with worsened insulin sensitivity and lipid changes in some trials; note when stacking with blood-sugar ingredients. Effect sizes are small, so avoid positioning as a primary active.
Sources
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