Conjugated linoleic acid (CLA) is a naturally occurring fatty acid found in meat and dairy products. CLA supplements, typically derived from safflower oil, provide the two bioactive isomers (c9,t11 and t10,c12) that have been studied for body composition effects. Research suggests CLA can modestly reduce body fat while preserving or slightly increasing lean mass. Effects are most pronounced in overweight individuals and appear after 12+ weeks.
How it works
The t10,c12 isomer of CLA reduces fat storage by inhibiting lipoprotein lipase (LPL) and stearoyl-CoA desaturase-1 (SCD-1), reducing the uptake of fatty acids into adipocytes. It also increases fatty acid oxidation in skeletal muscle by upregulating carnitine palmitoyltransferase-1 (CPT-1) and activating PPARα. The c9,t11 isomer provides anti-inflammatory effects through modulation of NF-κB signalling.
Evidence-based uses
Meta-analysis of 18 RCTs shows CLA reduces body fat by ~0.05kg/week (about 1.3kg over 6 months) without significant change in body weight — meaning CLA shifts composition from fat to lean mass. Most effective at 3.2-6.4g/day. The t10,c12 isomer drives the fat-loss effects. Some individuals experience GI discomfort initially.
Safety
CLA may affect insulin sensitivity. Some studies suggest the t10,c12 isomer can increase insulin resistance in some individuals. Monitor blood sugar if diabetic.
CLA has mild antiplatelet effects and may slightly increase bleeding risk when combined with anticoagulants. Generally low risk but inform your doctor.
Compare prices
4 products compared across Australian retailers. Sorted by price per serve.
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| Product | Price | /serve | |
|---|---|---|---|
Best BulkSupplements CLA Softgels (80% Active) BulkSupplements | $34.96 | $0.12 | |
Now Foods CLA 800mg iHerb | $34.49 | $0.19 | |
Optimum Nutrition CLA 750mg iHerb | $38.99 | $0.22 | |
Garden of Life RAW CLA Garden of Life | $42.00 | $0.47 |
Prices in AUD. Some links are affiliate links — we may earn a commission at no extra cost to you.
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CLA (Conjugated Linoleic Acid) has 2 known interactions. Check if it's safe with your medications.
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This information is for educational purposes only and is not intended as medical advice. Always consult a healthcare professional before starting any supplement. Evidence ratings are based on peer-reviewed clinical research. Individual results may vary.