Summary
Conjugated Linoleic Acid, or CLA, is a term used to refer to a mixture of fatty acids that have the general structure of linoleic acid (18 carbons in length, 2 double bonds) where the double bonds exist two carbons away from each other; they are all polyunsaturated fatty acids, and some may be trans fatty acids.
Although many exist, only two are commonly referred to. One called c9t11 (cis-9, trans-11) and the other t10c12 (trans-10, cis-12), named after what bond occurs where on the side chain.
CLA has been investigated to be a fat burner and health promoting agent due to its effect on a molecular signalling receptor family named PPAR which is related to fat burning, steroid signalling, inflammation, and glucose/lipid metabolism.
However, human studies on CLA are very unreliable and the overall effects seen with CLA are not overly potent as well as sometimes contradicting. CLA is a good research standard to investigated fatty acids and the PPAR system, but its usage as a supplement for personal goals is quite lacklustre.
What are other names for Conjugated Linoleic Acid
- CLA
- Rumenic Acid
- Linoleic Acid (the basic fatty acid)
Dosage information
Supplementation of conjugated linoleic acid (CLA) tends to be in the range of 3,200-6,400mg daily, taken with meals. This dosage assumes that approximately 70% of the product by weight is comprised of one of the two main active isomers, cis-9 trans-11 (c9t11) and trans-10 cis-12 (t10c12).
Limited studies using higher doses than the aforementioned have failed to find additional benefit, and while this could simply be due to the unreliability of CLA supplements it also means that there is no evidence that doses higher than the above are more effective.
Examine Database: Conjugated Linoleic Acid
Unlock the full potential of Examine
Research FeedRead all studies
In this randomized controlled trial in women with obesity, conjugated linoleic acid did not improve bone mineral density and bone mineral content, compared to a control. However, important limitations reduce our confidence in the findings of this study.
Research Breakdown
Examine Database References
- Lean Mass - Steck SE, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier PConjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humansJ Nutr.(2007 May)
- Lean Mass - Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CKEffect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese populationNutrition.(2012 May)
- Lean Mass - Sneddon AA, Tsofliou F, Fyfe CL, Matheson I, Jackson DM, Horgan G, Winzell MS, Wahle KW, Ahren B, Williams LMEffect of a conjugated linoleic acid and omega-3 fatty acid mixture on body composition and adiponectinObesity (Silver Spring).(2008 May)
- Lean Mass - Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen OConjugated linoleic acid reduces body fat mass in overweight and obese humansJ Nutr.(2000 Dec)
- Low-density lipoprotein (LDL) - Sluijs I, Plantinga Y, de Roos B, Mennen LI, Bots MLDietary supplementation with cis-9,trans-11 conjugated linoleic acid and aortic stiffness in overweight and obese adultsAm J Clin Nutr.(2010 Jan)
- Low-density lipoprotein (LDL) - Ribeiro AS, Pina FL, Dodero SR, Silva DR, Schoenfeld BJ, Sugihara Júnior P, Fernandes RR, Barbosa DS, Cyrino ES, Tirapegui JEffect of Conjugated Linoleic Acid Associated With Aerobic Exercise on Body Fat and Lipid Profile in Obese Women: A Randomized, Double-Blinded, and Placebo-Controlled TrialInt J Sport Nutr Exerc Metab.(2016 Apr)
- HbA1c - Syvertsen C, Halse J, Høivik HO, Gaullier JM, Nurminiemi M, Kristiansen K, Einerhand A, O'Shea M, Gudmundsen OThe effect of 6 months supplementation with conjugated linoleic acid on insulin resistance in overweight and obeseInt J Obes (Lond).(2007 Jul)
- Weight - Maria Pfeuffer, Kerstin Fielitz, Christiane Laue, Petra Winkler, Diana Rubin, Ulf Helwig, Katrin Giller, Julia Kammann, Edzard Schwedhelm, Rainer H Böger, Achim Bub, Doris Bell, Jürgen SchrezenmeirCLA does not impair endothelial function and decreases body weight as compared with safflower oil in overweight and obese male subjectsJ Am Coll Nutr.(2011 Feb)
- DNA Damage - Kim J, Paik HD, Shin MJ, Park EEight weeks of conjugated linoleic acid supplementation has no effect on antioxidant status in healthy overweight/obese Korean individualsEur J Nutr.(2012 Mar)
- High-density lipoprotein (HDL) - Moloney F, Yeow TP, Mullen A, Nolan JJ, Roche HMConjugated linoleic acid supplementation, insulin sensitivity, and lipoprotein metabolism in patients with type 2 diabetes mellitusAm J Clin Nutr.(2004 Oct)
- High-density lipoprotein (HDL) - Michelle L Asp, Angela L Collene, Leigh E Norris, Rachel M Cole, Michael B Stout, Szu-Yu Tang, Jason C Hsu, Martha A BeluryTime-dependent effects of safflower oil to improve glycemia, inflammation and blood lipids in obese, post-menopausal women with type 2 diabetes: a randomized, double-masked, crossover studyClin Nutr.(2011 Aug)
- Body Fat - Leigh E Norris, Angela L Collene, Michelle L Asp, Jason C Hsu, Li-Fen Liu, Julia R Richardson, Dongmei Li, Doris Bell, Kwame Osei, Rebecca D Jackson, Martha A BeluryComparison of dietary conjugated linoleic acid with safflower oil on body composition in obese postmenopausal women with type 2 diabetes mellitusAm J Clin Nutr.(2009 Sep)
- Low-density lipoprotein (LDL) - Lambert EV, Goedecke JH, Bluett K, Heggie K, Claassen A, Rae DE, West S, Dugas J, Dugas L, Meltzeri S, Charlton K, Mohede IConjugated linoleic acid versus high-oleic acid sunflower oil: effects on energy metabolism, glucose tolerance, blood lipids, appetite and body composition in regularly exercising individualsBr J Nutr.(2007 May)
- Low-density lipoprotein (LDL) - Marianne Raff, Tine Tholstrup, Samar Basu, Pernille Nonboe, Martin Tang Sørensen, Ellen Marie StraarupA diet rich in conjugated linoleic acid and butter increases lipid peroxidation but does not affect atherosclerotic, inflammatory, or diabetic risk markers in healthy young menJ Nutr.(2008 Mar)
- Low-density lipoprotein (LDL) - Venkatramanan S, Joseph SV, Chouinard PY, Jacques H, Farnworth ER, Jones PJMilk enriched with conjugated linoleic acid fails to alter blood lipids or body composition in moderately overweight, borderline hyperlipidemic individualsJ Am Coll Nutr.(2010 Apr)
- Blood Pressure - M F Engberink, J M Geleijnse, A J Wanders, I A BrouwerThe effect of conjugated linoleic acid, a natural trans fat from milk and meat, on human blood pressure: results from a randomized crossover feeding studyJ Hum Hypertens.(2012 Feb)
- Blood Pressure - Raff M, Tholstrup T, Sejrsen K, Straarup EM, Wiinberg NDiets rich in conjugated linoleic acid and vaccenic acid have no effect on blood pressure and isobaric arterial elasticity in healthy young menJ Nutr.(2006 Apr)
- Oxidative Stress Biomarkers - Smedman A, Vessby B, Basu SIsomer-specific effects of conjugated linoleic acid on lipid peroxidation in humans: regulation by alpha-tocopherol and cyclo-oxygenase-2 inhibitorClin Sci (Lond).(2004 Jan)
- Glycemic Control - Joseph SV, Jacques H, Plourde M, Mitchell PL, McLeod RS, Jones PJConjugated linoleic acid supplementation for 8 weeks does not affect body composition, lipid profile, or safety biomarkers in overweight, hyperlipidemic menJ Nutr.(2011 Jul)
- Glycemic Control - Risérus U, Vessby B, Arnlöv J, Basu SEffects of cis-9,trans-11 conjugated linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and proinflammatory markers in obese menAm J Clin Nutr.(2004 Aug)
- Weight - Anne J Wanders, Ingeborg A Brouwer, Els Siebelink, Martijn B KatanEffect of a high intake of conjugated linoleic acid on lipoprotein levels in healthy human subjectsPLoS One.(2010 Feb 3)
- Weight - Whigham LD, O'Shea M, Mohede IC, Walaski HP, Atkinson RLSafety profile of conjugated linoleic acid in a 12-month trial in obese humansFood Chem Toxicol.(2004 Oct)
- Glycemic Control - Eyjolfson V, Spriet LL, Dyck DJConjugated linoleic acid improves insulin sensitivity in young, sedentary humansMed Sci Sports Exerc.(2004 May)
- Glycemic Control - A Brianne Thrush, Adrian Chabowski, George J Heigenhauser, Brian W McBride, Mamun Or-Rashid, David J DyckConjugated linoleic acid increases skeletal muscle ceramide content and decreases insulin sensitivity in overweight, non-diabetic humansAppl Physiol Nutr Metab.(2007 Jun)
- Glycemic Control - Diaz ML, Watkins BA, Li Y, Anderson RA, Campbell WWChromium picolinate and conjugated linoleic acid do not synergistically influence diet- and exercise-induced changes in body composition and health indexes in overweight womenJ Nutr Biochem.(2008 Jan)
- High-density lipoprotein (HDL) - Nazare JA, de la Perrière AB, Bonnet F, Desage M, Peyrat J, Maitrepierre C, Louche-Pelissier C, Bruzeau J, Goudable J, Lassel T, Vidal H, Laville MDaily intake of conjugated linoleic acid-enriched yoghurts: effects on energy metabolism and adipose tissue gene expression in healthy subjectsBr J Nutr.(2007 Feb)
- High-density lipoprotein (HDL) - Colakoglu S, Colakoglu M, Taneli F, Cetinoz F, Turkmen MCumulative effects of conjugated linoleic acid and exercise on endurance development, body composition, serum leptin and insulin levelsJ Sports Med Phys Fitness.(2006 Dec)
- High-density lipoprotein (HDL) - Tricon S, Burdge GC, Jones EL, Russell JJ, El-Khazen S, Moretti E, Hall WL, Gerry AB, Leake DS, Grimble RF, Williams CM, Calder PC, Yaqoob PEffects of dairy products naturally enriched with cis-9,trans-11 conjugated linoleic acid on the blood lipid profile in healthy middle-aged menAm J Clin Nutr.(2006 Apr)
- High-density lipoprotein (HDL) - Tine Tholstrup, Marianne Raff, Ellen M Straarup, Pia Lund, Samar Basu, Jens M BruunAn oil mixture with trans-10, cis-12 conjugated linoleic acid increases markers of inflammation and in vivo lipid peroxidation compared with cis-9, trans-11 conjugated linoleic acid in postmenopausal womenJ Nutr.(2008 Aug)
- High-density lipoprotein (HDL) - Sato K, Shinohara N, Honma T, Ito J, Arai T, Nosaka N, Aoyama T, Tsuduki T, Ikeda IThe change in conjugated linoleic acid concentration in blood of Japanese fed a conjugated linoleic acid dietJ Nutr Sci Vitaminol (Tokyo).(2011)
- Oxidative Stress Biomarkers - Kuhnt K, Wagner A, Kraft J, Basu S, Jahreis GDietary supplementation with 11trans- and 12trans-18:1 and oxidative stress in humansAm J Clin Nutr.(2006 Nov)
- Weight - Close RN, Schoeller DA, Watras AC, Nora EHConjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleepAm J Clin Nutr.(2007 Sep)
- Metabolic Rate - Kamphuis MM, Lejeune MP, Saris WH, Westerterp-Plantenga MSThe effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjectsInt J Obes Relat Metab Disord.(2003 Jul)
- Liver Enzymes - A J Wanders, L Leder, J D Banga, M B Katan, I A BrouwerA high intake of conjugated linoleic acid does not affect liver and kidney function tests in healthy human subjectsFood Chem Toxicol.(2010 Feb)
- Liver Enzymes - Iwata T, Kamegai T, Yamauchi-Sato Y, Ogawa A, Kasai M, Aoyama T, Kondo KSafety of dietary conjugated linoleic acid (CLA) in a 12-weeks trial in healthy overweight Japanese male volunteersJ Oleo Sci.(2007)
- Appetite - Kamphuis MM, Lejeune MP, Saris WH, Westerterp-Plantenga MSEffect of conjugated linoleic acid supplementation after weight loss on appetite and food intake in overweight subjectsEur J Clin Nutr.(2003 Oct)
- Body Fat - Larsen TM, Toubro S, Gudmundsen O, Astrup AConjugated linoleic acid supplementation for 1 y does not prevent weight or body fat regainAm J Clin Nutr.(2006 Mar)
- Body Fat - Pinkoski C, Chilibeck PD, Candow DG, Esliger D, Ewaschuk JB, Facci M, Farthing JP, Zello GAThe effects of conjugated linoleic acid supplementation during resistance trainingMed Sci Sports Exerc.(2006 Feb)
- Body Fat - Gaullier JM, Halse J, Høye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen OSupplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humansJ Nutr.(2005 Apr)
- Body Fat - Gaullier JM, Halse J, Høye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen OConjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humansAm J Clin Nutr.(2004 Jun)
- Body Fat - Watras AC, Buchholz AC, Close RN, Zhang Z, Schoeller DAThe role of conjugated linoleic acid in reducing body fat and preventing holiday weight gainInt J Obes (Lond).(2007 Mar)
- Body Fat - Racine NM, Watras AC, Carrel AL, Allen DB, McVean JJ, Clark RR, O'Brien AR, O'Shea M, Scott CE, Schoeller DAEffect of conjugated linoleic acid on body fat accretion in overweight or obese childrenAm J Clin Nutr.(2010 May)
- Interleukin 2 - Josep Bassaganya-Riera, Raquel Hontecillas, William T Horne, Mikki Sandridge, Hans H Herfarth, Richard Bloomfeld, Kim L IsaacsConjugated linoleic acid modulates immune responses in patients with mild to moderately active Crohn's diseaseClin Nutr.(2012 Oct)
- C-Reactive Protein (CRP) - Smedman A, Basu S, Jovinge S, Fredrikson GN, Vessby BConjugated linoleic acid increased C-reactive protein in human subjectsBr J Nutr.(2005 Nov)
- Inflammation - Smit LA, Katan MB, Wanders AJ, Basu S, Brouwer IAA high intake of trans fatty acids has little effect on markers of inflammation and oxidative stress in humansJ Nutr.(2011 Sep)
- Weight - Laso N, Brugué E, Vidal J, Ros E, Arnaiz JA, Carné X, Vidal S, Mas S, Deulofeu R, Lafuente AEffects of milk supplementation with conjugated linoleic acid (isomers cis-9, trans-11 and trans-10, cis-12) on body composition and metabolic syndrome componentsBr J Nutr.(2007 Oct)
- Asthma Symptoms - Stickford JL, Mickleborough TD, Fly AD, Stager JMConjugated linoleic acid's lack of attenuation of hyperpnea-induced bronchoconstriction in asthmatic individuals in the short termInt J Sport Nutr Exerc Metab.(2011 Feb)