Conjugated Linoleic Acid (CLA)

October 3, 2020

This article provides general nutrition information only and is not medical advice.

Overview

Conjugated linoleic acid refers to a type of fat. Dairy products and beef are the major sources of conjugated linoleic acid in the diet. An average diet supplies 15-174 mg of conjugated linoleic acid daily.

Conjugated linoleic acid is commonly taken by mouth for weight loss. It is also often used for bodybuilding and fitness, but there is limited scientific evidence to support these uses.

Classification

Is a Form of:

Fat

Primary Functions:

Weight Loss

Also Known As:

Acide Linoléique Conjugué, Acide Linoléique Conjugué Cis-9

How Does It Work?

Conjugated linoleic acid might help reduce body fat deposits and improve immune function.

Uses

High cardiovascular health. Taking conjugated linoleic acid along with the cardiovascular health drug ramipril seems to reduce cardiovascular health more than ramipril alone in people with uncontrolled high cardiovascular health.
Obesity. Taking conjugated linoleic acid by mouth daily might help decrease body fat in adults. Also, conjugated linoleic acid might reduce feelings of hunger, but it's not clear if this leads to reduced food intake. Conjugated linoleic acid does not seem to decrease body weight or body mass index (BMI) in most people. Also, taking conjugated linoleic acid does not seem to prevent weight gain in previously obese people who lost some weight. Adding conjugated linoleic acid to fatty foods does not seem to promote weight loss. However, adding conjugated linoleic acid to milk might help decrease body fat in obese adults. In children, taking 3 grams of conjugated linoleic acid daily seems to help reduce body fat. While conjugated linoleic acid might help reduce body weight, some research shows that taking a particular form of conjugated linoleic acid (the trans-10,cis-12 isomer) might increase risk factors for type 2 diabetes and heart condition. It's not clear whether supplements containing different forms of conjugated linoleic acid have this same risk.

Recommended Dosing

The following doses have been studied in scientific research:

ADULTS

BY MOUTH

For obesity:a dose of 1.8 to 7 grams per day has been used. However, doses greater than 3.4 grams per day do not seem to offer any additional benefit.
For high cardiovascular health: conjugated linoleic acid 4.5 grams per day along with ramipril (Altace) 37.5 mg/day has been used for 8 weeks.

CHILDREN

BY MOUTH

For obesity: a dose of 3 grams per day for 7 months has been used in overweight children aged 6 to 10 years.

Conjugated Linoleic Acid (CLA) Supplements Frequently Asked Questions

Is CLA good for weight loss?

Research in humans shows that CLA has only a modest weight loss benefit. One review of these studies evaluated its long-term effectiveness on fat loss in overweight and obese participants. It concluded that taking 2.4–6 grams per day for 6–12 months reduced body fat by 2.93 lbs (1.33 kg), compared to placebo ( 20 ).

What does conjugated linoleic acid do for the body?

CLA is a naturally occurring fatty acid found in meat and dairy products. It is also a popular dietary supplement that is sold with claims of helping people lose fat, maintain weight loss, retain lean muscle mass, and control type 2 diabetes -- the type of diabetes that is often associated with obesity.

Does CLA conjugated linoleic acid work?

In a review of 18 controlled trials, CLA was found to cause modest fat loss ( 29 ). The effects are most pronounced during the first six months, after which fat loss plateaus for up to two years. According to this paper, CLA can cause an average fat loss of 0.2 pounds (01. kg) per week for about six months.

Is CLA harmful?

CLA supplements may cause upset stomach, nausea, diarrhea, and fatigue. Risks. CLA supplements may worsen insulin resistance, or how your body absorbs sugar, in people with diabetes or metabolic syndrome. Some research has also documented an increase in physical strain with the use of CLA supplements.

How much weight can you lose with CLA?

Dosage and Safety

Most studies on CLA have used doses of 3.2–6.4 grams per day. One review concluded that a minimum of 3 grams daily is necessary for weight loss ( 40 ). Doses of up to 6 grams per day are considered safe, with no reports of serious adverse side effects in people ( 41 , 42 ).

Does CLA get rid of belly fat?

Is CLA bad for your kidneys?

Conjugated linoleic acid (CLA) is consumed widely as a supplement. It causes hepatomegaly in animals, but toxicological data in humans are limited. ... A daily intake of 19.3 g CLA for 3 weeks does not produce clinically relevant effects on markers of liver and kidney function in healthy volunteers.

Does CLA work without exercise?

CLA "reduces fat mass without exercise" Not only did the CLA group lose weight, but it also lost a significant amount of fat located in the legs and mid-section. According to Sandra Einerhand, director nutrition in Europe at Lipid Nutrition and presenter at DDW 2006, this study proves that Clarinol CLA shapes the body.

How long does it take for CLA to work?

Dosage. There are no established guidelines, but past studies show effects from at least 3 g a day. Studies on fat loss used between 3.4 g and 6.8 g a day. The ODS say CLA seems to be safe when people take up to 6 g per day for a year.

Can CLA make you gain weight?

CLA may decrease body fat. It may help people feel fuller after eating. However, it doesn't seem to lower a person's weight or BMI. For now, if you're looking to lose weight, there's not enough evidence to show that taking CLA will help

Does CLA increase testosterone?

The CLA increased the testosterone secretion only after 48 hours. CLA supplementation induced an increase in testosterone levels in Leydig cells in vitro after 48 hours but not in vivo before and after a resistance exercise bout.

Is CLA good for your heart?

Cardiovascular condition

Results from a number of animal studies indicate that CLA has anti-atherosclerotic properties. It has been found that CLA improves blood lipid profiles by reducing total lipid balance, triacylglyceride and LDL lipid balance levels and improving HDL lipid balance levels.

Will CLA keep you awake?

Can CLA raise your cardiovascular health?

Nevertheless, this meta-analysis of randomized, double-blind, placebo-controlled trials found that supplemental CLA does not affect human BP regulation. Two human trials reported BP lowering effects of CLA. Herrera discovered that CLA combined with calcium could reduce pregnancy-induced hypertension [11].

Does CLA have caffeine?

Our next generation CLA capsule contains caffeine beadlets, which slowly release caffeine for sustained benefits.

Can I take CLA and L carnitine together?

The weight loss formula is a non-stimulant powder that can be taken throughout the day or paired with a powerful fat burner to enhance its effects and speed up fat burning. The benefits don't end there Cla + Carnitine may also help boost athletic performance.

How much CLA is safe?

Does CLA cause physical strain?

Can CLA hurt your liver?

Given the lack of evidence about its safety, doctors don't recommend CLA for children or for women who are pregnant or breastfeeding. It may cause dangerous effects on the liver. It may lower HDL, or good lipid balance. Some research has also documented an increase in physical strain with the use of CLA supplements.

What is CLA from GNC?

GNC TOTAL LEAN® CLA contains 2000 mg conjugated linoleic acid (CLA) per serving made from safflower oil. CLA is a fatty acid found naturally in milk and meat products. . When taken as directed, CLA supports a healthy body composition by improving lean muscle mass*. It may also support a healthy metabolism.

What is CLA on keto?

Product description. What is KETO CLA? Conjugated linoleic acid (CLA) is a polyunsaturated fatty acid naturally found in Dairy and Beef. Most CLA dietary supplements are made from safflower oil. Results from well-designed clinical trials suggest that KETO CLA may reduce body mass.*

Clinical Studies

^ a b Opposing effects of cis-9,trans-11 and trans-10,cis-12 conjugated linoleic acid on blood lipids in healthy humans.
^ a b Conjugated Linoleic Acid Is Synthesized Endogenously in Lactating Dairy Cows by Delta-9-Desaturase.
^ Schiavon S, et al. Effect of high or low protein ration combined or not with rumen protected conjugated linoleic acid (CLA) on meat CLA content and quality traits of double-muscled Piemontese bulls. Meat Sci. (2011)
^ Santercole V, et al. Total lipids of Sarda sheep meat that include the fatty acid and alkenyl composition and the CLA and trans-18:1 isomers. Lipids. (2007)
^ Bölükbaşi SC. Effect of dietary conjugated linoleic acid (CLA) on broiler performance, serum lipoprotein content, muscle fatty acid composition and meat quality during refrigerated storage. Br Poult Sci. (2006)
^ McCrorie TA, et al. Human health effects of conjugated linoleic acid from milk and supplements. Nutr Res Rev. (2011)
^ Sofi F, et al. Effects of a dairy product (pecorino cheese) naturally rich in cis-9, trans-11 conjugated linoleic acid on lipid, inflammatory and haemorheological variables: a dietary intervention study. Nutr Metab Cardiovasc Dis. (2010)
^ a b c d e Raff M, et al. A diet rich in conjugated linoleic acid and butter increases lipid peroxidation but does not affect atherosclerotic, inflammatory, or diabetic risk markers in healthy young men. J Nutr. (2008)
^ a b Chen S, et al. Anti-aromatase activity of phytochemicals in white button mushrooms (Agaricus bisporus). Cancer Res. (2006)
^ Ip C, Scimeca JA, Thompson HJ. Conjugated linoleic acid. A powerful anticarcinogen from animal fat sources. Cancer. (1994)
^ a b c d Lee Y. Isomer specificity of conjugated linoleic acid (CLA): 9E,11E-CLA. Nutr Res Pract. (2008)
^ Analysis of conjugated linoleic acid isomers and content in french cheeses.
^ Lin H, et al. Survey of the conjugated linoleic acid contents of dairy products. J Dairy Sci. (1995)
^ a b c d e f g Sato K, et al. The change in conjugated linoleic acid concentration in blood of Japanese fed a conjugated linoleic acid diet. J Nutr Sci Vitaminol (Tokyo). (2011)
^ Bioconversion of vaccenic acid to conjugated linoleic acid in humans.
^ a b Gaullier JM, et al. Clinical trial results support a preference for using CLA preparations enriched with two isomers rather than four isomers in human studies. Lipids. (2002)
^ a b c Herrmann J, et al. Isomer-specific effects of CLA on gene expression in human adipose tissue depending on PPARgamma2 P12A polymorphism: a double blind, randomized, controlled cross-over study. Lipids Health Dis. (2009)
^ a b Wang H, et al. Isomer-specific effects of conjugated linoleic acid on proliferative activity of cultured neural progenitor cells. Mol Cell Biochem. (2011)
^ Nutritional support With Dietary trans10cis12 Conjugated Linoleic Acid Causes Isomer-Specific Insulin Resistance in Obese Men With the Metabolic Syndrome.
^ a b c d Risérus U, et al. Supplementation with conjugated linoleic acid causes isomer-dependent oxidative stress and elevated C-reactive protein: a potential link to fatty acid-induced insulin resistance. Circulation. (2002)
^ Risérus U, et al. Nutritional support with dietary trans10cis12 conjugated linoleic acid causes isomer-specific insulin resistance in obese men with the metabolic syndrome. Diabetes Care. (2002)
^ a b c d e f g h i Risérus U, et al. Effects of cis-9,trans-11 conjugated linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and proinflammatory markers in obese men. Am J Clin Nutr. (2004)
^ Belury MA, Mahon A, Banni S. The conjugated linoleic acid (CLA) isomer, t10c12-CLA, is inversely associated with changes in body weight and serum leptin in subjects with type 2 diabetes mellitus. J Nutr. (2003)
^ a b c Goedecke JH, et al. Conjugated linoleic acid isomers, t10c12 and c9t11, are differentially incorporated into adipose tissue and skeletal muscle in humans. Lipids. (2009)
^ a b DeClercq V, Taylor CG, Zahradka P. Isomer-specific effects of conjugated linoleic acid on cardiovascular health, adipocyte size and function. Br J Nutr. (2012)
^ Park Y, et al. Evidence that the trans-10,cis-12 isomer of conjugated linoleic acid induces body composition changes in mice. Lipids. (1999)
^ Isomer-Specific Antidiabetic Properties of Conjugated Linoleic Acid.
^ Noto A, et al. Dietary conjugated linoleic acid decreases adipocyte size and favorably modifies adipokine status and insulin sensitivity in obese, insulin-resistant rats. Metabolism. (2007)
^ DeClercq V, Zahradka P, Taylor CG. Dietary t10,c12-CLA but not c9,t11 CLA reduces adipocyte size in the absence of changes in the adipose renin-angiotensin system in fa/fa Zucker rats. Lipids. (2010)
^ a b Rahman M, et al. Conjugated linoleic acid (CLA) prevents age-associated skeletal muscle loss. Biochem Biophys Res Commun. (2009)
^ Kim JH, Kim J, Park Y. trans-10,cis-12 Conjugated Linoleic Acid Enhances Endurance Capacity by Increasing Fatty Acid Oxidation and Reducing Glycogen Utilization in Mice. Lipids. (2012)
^ Rahman MM, et al. t10c12-CLA maintains higher bone mineral density during aging by modulating osteoclastogenesis and bone marrow adiposity. J Cell Physiol. (2011)
^ Ringseis R, et al. LDL receptor gene transcription is selectively induced by t10c12-CLA but not by c9t11-CLA in the human hepatoma cell line HepG2. Biochim Biophys Acta. (2006)
^ Yuki K, et al. Isolation of 9-Hydroxy-10E,12Z-octadecadienoic Acid, an Inhibitor of Fat Accumulation from Valeriana fauriei. Biosci Biotechnol Biochem. (2012)
^ Yokoi H, et al. Peroxisome proliferator-activated receptor gamma ligands isolated from adlay seed (Coix lacryma-jobi L. var. ma-yuen STAPF.). Biol Pharm Bull. (2009)
^ Hattori T, et al. G2A plays proinflammatory roles in human keratinocytes under oxidative stress as a receptor for 9-hydroxyoctadecadienoic acid. J Invest Dermatol. (2008)
^ Ogawa A, et al. Identification and analysis of two splice variants of human G2A generated by alternative splicing. J Pharmacol Exp Ther. (2010)
^ Kim YI, et al. Potent PPARα activator derived from tomato juice, 13-oxo-9,11-octadecadienoic acid, decreases plasma and hepatic triglyceride in obese diabetic mice. PLoS One. (2012)
^ Nakamura YK, Omaye ST. Conjugated linoleic acid isomers' roles in the regulation of PPAR-gamma and NF-kappaB DNA binding and subsequent expression of antioxidant enzymes in human umbilical vein endothelial cells. Nutrition. (2009)
^ Cheng WL, et al. Contribution of conjugated linoleic acid to the suppression of inflammatory responses through the regulation of the NF-kappaB pathway. J Agric Food Chem. (2004)
^ Noone EJ, et al. The effect of dietary supplementation using isomeric blends of conjugated linoleic acid on lipid metabolism in healthy human subjects. Br J Nutr. (2002)
^ a b Halade GV, Rahman MM, Fernandes G. Differential effects of conjugated linoleic acid isomers in insulin-resistant female C57Bl/6J mice. J Nutr Biochem. (2010)
^ a b Halade GV, Rahman MM, Fernandes G. Effect of CLA isomers and their mixture on aging C57Bl/6J mice. Eur J Nutr. (2009)
^ Valeille K, et al. Lipid atherogenic risk markers can be more favourably influenced by the cis-9,trans-11-octadecadienoate isomer than a conjugated linoleic acid mixture or fish oil in hamsters. Br J Nutr. (2004)
^ a b Chung S, et al. Conjugated linoleic acid promotes human adipocyte insulin resistance through NFkappaB-dependent cytokine production. J Biol Chem. (2005)
^ a b Brown JM, et al. Conjugated linoleic acid induces human adipocyte delipidation: autocrine/paracrine regulation of MEK/ERK signaling by adipocytokines. J Biol Chem. (2004)
^ Kennedy A, et al. Physical strain and insulin resistance induced by trans-10, cis-12 conjugated linoleic acid depend on intracellular calcium levels in primary cultures of human adipocytes. J Lipid Res. (2010)
^ a b c d Brown JM, et al. Isomer-specific regulation of metabolism and PPARgamma signaling by CLA in human preadipocytes. J Lipid Res. (2003)
^ Papaetis GS, Orphanidou D, Panagiotou TN. Thiazolidinediones and type 2 diabetes: from cellular targets to cardiovascular benefit. Curr Drug Targets. (2011)
^ a b Eyjolfson V, Spriet LL, Dyck DJ. Conjugated linoleic acid improves insulin sensitivity in young, sedentary humans. Med Sci Sports Exerc. (2004)
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