Anti-Inflammation & Antioxidants
CLA (Conjugated Linoleic Acid)
Also known as: Conjugated linoleic acid · c9,t11-CLA · t10,c12-CLA
A naturally occurring fatty acid in dairy and beef with modest body composition effects. The t10,c12 isomer drives fat loss but may negatively affect insulin sensitivity at high doses.
Effective Dose
3–6g / day
per clinical evidence
Evidence Level
Limited
Anti-Inflammation & Antioxidants
Mechanism
PPARγ modulation, lipolysis stimulation, adipogenesis inhibition
primary action
Best For
Body composition
Fat loss, Lean mass preservation
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is CLA (Conjugated Linoleic Acid)?
CLA is a mixture of isomers of linoleic acid found naturally in meat and dairy from ruminant animals. Two isomers are studied: c9,t11-CLA (anti-cancer, anti-inflammatory — the predominant natural form) and t10,c12-CLA (the isomer primarily responsible for fat loss and lean mass effects in most studies). Most supplements contain a 50:50 mixture.
How It Works: The Science
The t10,c12 isomer inhibits lipoprotein lipase (reducing fat storage in adipocytes), stimulates adipocyte apoptosis, and modulates PPARγ expression (reducing adipogenesis). It also increases CPT1 activity in muscle, enhancing fat oxidation. Concern exists that high doses of t10,c12-CLA may increase insulin resistance and oxidative stress in adipose tissue.
Primary Mechanism
PPARγ modulation, lipolysis stimulation, adipogenesis inhibition
Evidence-Based Benefits
Dosage Guide
Effective Dose
3–6g / day
3–6g/day. Effects are modest — the meta-analysis effect size is roughly 0.1kg fat loss per week above placebo. Not a substitute for caloric deficit.
Safety Profile & Side Effects
High doses of t10,c12-CLA (>4g/day) may increase insulin resistance and markers of oxidative stress in overweight individuals. Generally safe at 3g/day. Not recommended during pregnancy.
Who Should (and Shouldn't) Take It
Those seeking a modest adjunct to a structured fat loss phase. Expectations must be realistic — effect size is small and consistent caloric deficit achieves far more.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →