Conjugated Linoleic Acid (CLA)
Conjugated Linoleic Acid (CLA) is a naturally occurring trans fatty acid found in ruminant fats, known for modestly reducing body fat and preserving lean mass, particularly in overweight individuals.
Evidence last reviewed: 20 Apr 2026
The evidence for CLA shows moderate effectiveness in reducing body fat, particularly in overweight individuals, though results can be inconsistent. While it may also influence oxidative stress and immune function, the strength of these findings is lower and requires further research.
Immune function modulationAnimal models and human studies · RCTLow
CLA modulates immune function, affecting both innate and adaptive immune responses.
Body fat reductionOverweight and obese individuals · Systematic review and meta-analysisModerate
CLA supplementation resulted in a modest reduction in body fat over 12 weeks.
Leptin concentrationGeneral population · Systematic review and meta-analysisModerate
CLA supplementation did not significantly change leptin levels overall, but reductions were noted in males and overweight individuals.
Oxidative stress markersGeneral population · Systematic review and meta-analysisModerate
CLA supplementation reduced oxidative stress markers, though results were not consistent across all studies.
Forms & usage▾
Take 3-6 grams daily, preferably with meals.