Weight/Inflammation

Conjugated Linoleic Acid (CLA)

Omega-6 fatty acid studied for modest body fat reduction, with mixed results on metabolism and inflammation in overweight adults.

Conjugated Linoleic Acid (CLA)

Omega-6 fatty acid studied for modest body fat reduction, with mixed results on metabolism and inflammation in overweight adults.

score

evidence

Caution

risk

Proven Benefits

01Reduces body fat mass

02May lower inflammatory markers

03May reduce oxidative stress

Chemical Forms

Recommended

Mixed isomers (c9,t11 and t10,c12)
High c9,t11-dominant forms

Avoid

Pure trans-10,cis-12 isomer (linked to insulin resistance and fatty liver in some human studies)

Expert Note

Most supplements contain a mix of c9,t11 and t10,c12 isomers. The t10,c12 isomer is most often linked to body-fat changes, but it is also the isomer most associated with impaired insulin sensitivity and elevated liver enzymes in human trials; c9,t11 is generally better tolerated but not clearly more effective.

Protocol

Amount

3.2-6.4 g

Frequency

Split into 2-3 doses with meals

When

With meals to reduce gastrointestinal side effects.

Condition-Based Dosing

Overweight adults (BMI 25-30) seeking fat loss

3.2-6.4 g daily for 12-24 weeks— Effects are modest; discontinue if no change in waist circumference or weight after 12 weeks.

Safety & Limits

Upper Safe Limit

6.8 g/day (highest dose studied long-term without serious adverse events in meta-analyses)

Cycling

Safe for continuous use

Contraindications

Type 2 diabetes or metabolic syndrome — t10,c12 isomer may worsen insulin sensitivity

Non-alcoholic fatty liver disease (NAFLD) — potential liver enzyme elevation

Pregnancy or breastfeeding — insufficient safety data

Updated Invalid Date