CLA (conjugated linoleic acid)
Metabolic Health · Fatty acid
Tier C
Bottom line
Read Off Label grades CLA (conjugated linoleic acid) as C (5.1/10) based on weak-moderate evidence, low benefit magnitude, and a low-med-risk safety profile.
Early enthusiasm has faded.
Typical use: 3-6 g/day — OTC.
What this is
Early enthusiasm has faded. Modest fat loss (~0.5-1 kg over 12+ weeks) at best. Some studies show worsened insulin sensitivity and increased oxidative stress. Likely not worth including in most stacks.
Mechanism
Isomers of linoleic acid; proposed modulation of PPAR-γ, SCD-1, lipoprotein lipase; inhibition of adipocyte lipogenesis
Dose & route
3-6 g/day
Citations
- https://pubmed.ncbi.nlm.nih.gov/17490954/
- https://pubmed.ncbi.nlm.nih.gov/17636078/
- https://academic.oup.com/ajcn/article/85/5/1203/4633008
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does CLA (conjugated linoleic acid) work?
- Read Off Label rates the evidence for CLA (conjugated linoleic acid) as Weak-Moderate and the benefit magnitude as low, producing an overall grade of C (5.1/10). Early enthusiasm has faded.
- Is CLA (conjugated linoleic acid) safe?
- CLA (conjugated linoleic acid) has a low-med risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for CLA (conjugated linoleic acid)?
- 3-6 g/day
- How does CLA (conjugated linoleic acid) work?
- Isomers of linoleic acid; proposed modulation of PPAR-γ, SCD-1, lipoprotein lipase; inhibition of adipocyte lipogenesis
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.