CLA
Omega/Fatty Acid ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
Naturally occurring trans fat found in grass-fed meat and dairy with body composition benefits.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
CLA is an omega/fatty acid most often used for body composition, fat loss support, immune modulation. NutriStack rates the overall evidence as moderate. A typical adult dose is 3-6 g daily, commonly taken as mixed isomers (c9,t11 and t10,c12) from safflower oil. This profile indexes 18 sources.
The bottom line
Evidence rating moderate. Most-documented uses: body composition, fat loss support, immune modulation. 18 sources indexed (2000–2024), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
Activates PPARgamma in adipose tissue, reducing lipogenesis. Inhibits stearoyl-CoA desaturase (SCD-1) and lipoprotein lipase, modulating fat storage and oxidation.12,16
Dosing & protocol.
What it actually costs.
Real-world pricing across three quality tiers. Assumes Mixed Isomer CLA Softgels.
Assumes 3-6 g/day. Vendor basis: NOW Sports/iHerb, Vitacost, BulkSupplements softgels, and Amazon marketplace; multi-softgel dosing raises daily cost. Updated 2026-05-28.
The same dose, as food.
How much you'd eat to match a supplemental dose.
Whole foods contain CLA in small amounts; typical diet portions do not match common supplemental doses.
Full safety detail.
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Meta-analyses & systematic reviews
12- 1The effects of conjugated linoleic acid supplementation on cardiovascular risk factors in patients at risk of cardiovascular disease: A GRADE-assessed systematic review and dose-response meta-analysisPMIDEsmaeilnejad M, Rasaei N, Goudarzi K et al. · Br J Nutr · 2024
Meta-analysis of 14 RCTs found CLA significantly reduced body weight (-0.72 kg), BMI (-0.22 kg/m2), and body fat percentage (-1.32%) in CVD-risk patients. No effect on lipid profile or blood pressure.
- 2The effect of conjugated linoleic acid supplementation in comparison with omega-6 and omega-9 on lipid profile: a graded, dose-response systematic review and meta-analysis of randomized controlled trialsPMIDAkhgarjand C, Tavakoli A, Samavat S et al. · Frontiers in nutrition · 2024
Akhgarjand C, Tavakoli A, Samavat S et al.. The effect of conjugated linoleic acid supplementation in comparison with omega-6 and omega-9 on lipid profile: a graded, dose-response systematic review and meta-analysis of randomized controlled trials. Frontiers in nutrition. 2024
- 3The effects of conjugated linoleic acid supplementation on anthropometrics and body composition indices in adults: a systematic review and dose-response meta-analysisPMIDGhaffari MA et al. · Crit Rev Food Sci Nutr · 2023
CLA supplementation significantly reduced body mass, BMI, waist circumference, fat mass, and body fat percentage, though high-quality subgroup showed CLA failed to change fat mass and body fat percentage.
- 4The effects of conjugated linoleic acid supplementation on inflammatory cytokines and adipokines in adults: A GRADE-assessed systematic review and dose-response meta-analysisPMIDRastgoo S, Shimi G, Shiraseb F et al. · Frontiers in immunology · 2023
Rastgoo S, Shimi G, Shiraseb F et al.. The effects of conjugated linoleic acid supplementation on inflammatory cytokines and adipokines in adults: A GRADE-assessed systematic review and dose-response meta-analysis. Frontiers in immunology. 2023
- 5The effects of conjugated linoleic acid supplementation on glycemic control, adipokines, cytokines, malondialdehyde and liver function enzymes in patients at risk of cardiovascular disease: a GRADE-assessed systematic review and dose-response meta-analysisPMIDGhodoosi N, Rasaei N, Goudarzi K et al. · Nutrition journal · 2023
Ghodoosi N, Rasaei N, Goudarzi K et al.. The effects of conjugated linoleic acid supplementation on glycemic control, adipokines, cytokines, malondialdehyde and liver function enzymes in patients at risk of cardiovascular disease: a GRADE-assessed systematic review and dose-response meta-analysis. Nutrition journal. 2023
- 6Effects of conjugated linoleic acid and exercise on body composition and obesity: a systematic review and meta-analysisPMIDKim JH et al. · J Exerc Nutrition Biochem · 2022
CLA combined with exercise is generally safe and can lower body fat and insulin resistance but does not reduce body weight or enhance exercise performance.
- 7The effect of conjugated linoleic acid supplementation on oxidative stress markers: A systematic review and meta-analysis of randomized controlled trialsPMIDSuksatan W, Putera HD, Abdulkadhim AH et al. · Clin Nutr ESPEN · 2022
Meta-analysis of 11 RCTs found CLA significantly decreased MDA concentrations and increased 8-iso-PGF2alpha levels. No significant change in GPx concentrations.
- 8The effect of Conjugated Linoleic Acid intake on oxidative stress parameters and antioxidant enzymes: A systematic review and meta-analysis of randomized clinical trialsPMIDMorvaridzadeh M, Estêvão MD, Morvaridi M et al. · Prostaglandins & other lipid mediators · 2022
Morvaridzadeh M, Estêvão MD, Morvaridi M et al.. The effect of Conjugated Linoleic Acid intake on oxidative stress parameters and antioxidant enzymes: A systematic review and meta-analysis of randomized clinical trials. Prostaglandins & other lipid mediators. 2022
- 9Efficacy of dietary supplements containing isolated organic compounds for weight loss: a systematic review and meta-analysis of randomised placebo-controlled trialsPMIDBessell E, Maunder A, Lauche R, Adams J, Sainsbury A, Fuller NR · Int J Obes (Lond) · 2021
Meta-analysis of 67 RCTs found CLA produced statistically significant weight difference of -1.08 kg vs placebo (p<0.01), but this did not meet the threshold for clinical significance (>=2.5 kg).
- 10The effects of supplementation with conjugated linoleic acid on anthropometric indices and body composition in overweight and obese subjects: A systematic review and meta-analysisPMIDNamazi N, Irandoost P, Larijani B, Azadbakht L · Crit Rev Food Sci Nutr · 2019
Meta-analysis of 13 trials found CLA significantly reduced body weight (-0.52 kg), BMI (-0.23 kg/m2), fat mass (-0.61 kg) and increased lean body mass (+0.19 kg), but effects were small and may not be clinically significant.
- 11Effect of Conjugated Linoleic Acid on Leptin Level: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsPMIDMohammadi-Sartang M, Sohrabi Z, Esmaeilinezhad Z et al. · Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme · 2018
Mohammadi-Sartang M, Sohrabi Z, Esmaeilinezhad Z et al.. Effect of Conjugated Linoleic Acid on Leptin Level: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme. 2018
- 12Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humansPMIDWhigham LD et al. · Am J Clin Nutr · 2007
CLA at a dose of 3.2 g/day produced a modest loss in body fat in humans.
Randomized controlled trials
2- 13Conjugated linoleic acid supplementation, insulin sensitivity, and lipoprotein metabolism in patients with type 2 diabetes mellitusPMIDMoloney F et al. · Am J Clin Nutr · 2004
CLA supplementation had an adverse effect on insulin and glucose metabolism in patients with type 2 diabetes.
- 14Conjugated linoleic acid supplementation in humans: effects on body composition and energy expenditureSource linkedPMIDBlankson H, Stakkestad JA, Fagertun H et al. · J Nutr · 2000
Reviews & position papers
1- 15Conjugated linoleic acid intake in humans--a systematic review focusing on its effect on body composition, glucose, and lipid metabolismPMIDTricon S et al. · Am J Clin Nutr · 2006
Systematic review of CLA's effects in humans covering body composition, glucose metabolism, and lipid profiles with mixed results on metabolic safety.
Mechanistic & preclinical
1- 16Isomer-specific regulation of metabolism and PPARgamma signaling by CLA in human preadipocytesPMIDBrown JM et al. · J Lipid Res · 2003
The trans-10,cis-12 isomer of CLA decreased glucose and lipid uptake and preadipocyte differentiation due in part to decreased PPARgamma expression.
Reference material
2- 17Derakhshande-Rishehri SM, Mansourian M, Kelishadi R et al.. Association of foods enriched in conjugated linoleic acid (CLA) and CLA supplements with lipid profile in human studies: a systematic review and meta-analysis. Public health nutrition. 2015Source linkedPMID
- 18Badawy S, Liu Y, Guo M et al.. Conjugated linoleic acid (CLA) as a functional food: Is it beneficial or not?. Food research international (Ottawa, Ont.). 2023Source linkedPMID
Common questions.
Quick answers about CLA, drawn from the data on this page.
What is CLA?
Naturally occurring trans fat found in grass-fed meat and dairy with body composition benefits.
What is CLA used for?
Commonly cited benefits of CLA include: Body composition; Fat loss support; Immune modulation. NutriStack rates the overall evidence as moderate.
What is a typical dose of CLA?
A typical adult dose of CLA is 3-6 g daily. The commonly recommended form is Mixed isomers (c9,t11 and t10,c12) from safflower oil. These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of CLA?
Reported side effects include gi upset, insulin resistance at high doses, fatty liver concern. This is educational information; check with a healthcare professional before use.
How strong is the evidence for CLA?
NutriStack rates this as Moderate, meaning several aligned RCTs or one large RCT plus supporting reviews. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Use this with your stack
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