About Conjugated Linoleic Acid (CLA)
CLA is a group of linoleic-acid isomers with one of the larger RCT bases among fat-loss supplements (18+ trials, several meta-analyses). Pooled results show a small, statistically significant fat-mass reduction (~0.05-0.1 kg/week; roughly ~1 kg over months versus placebo). Critically, reviewers conclude these changes are not clinically meaningful, and there is no dose-response and no reliable effect on weight, BMI or waist circumference. Some reports note adverse metabolic effects (insulin resistance, oxidative stress) with the t10,c12 isomer. Graded moderate for depth of RCT evidence, but the honest read is 'real studies, trivial real-world effect.'
What Conjugated Linoleic Acid (CLA) supports
- Multiple RCTs show a small fat-mass reduction versus placebo, but the effect is minor and not considered clinically meaningful
How much Conjugated Linoleic Acid (CLA) to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
3200–3400
mg
Body-composition RCTs converge on ~3.2-3.4 g/day divided with meals; higher doses show no added benefit.
Clinical evidence
Moderate clinical evidence. Many RCTs and meta-analyses; consistent but clinically trivial fat-loss effect.
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