Body fat reduction and composition improvement
Reduces body fat percentage while preserving lean muscle mass
CLA (Conjugated Linoleic Acid)
Natural fatty acid found in meat and dairy that supports fat metabolism, body composition improvement, and metabolic health through multiple mechanisms
Scientific nameConjugated linoleic acid
FormulaC18H32O2
Molecular weight280.45 g/mol
CAS2420-56-6
80
absorption score
7
safety / 10
45
USD per month
5
documented interactions
Check it against something
CLA (Conjugated Linoleic Acid) with:
- Amylase
- Ashwagandha
- Avocado Oil
- BCAA (Branched-Chain Amino Acids)
- Beetroot Powder
- Beta-Alanine
- Bifidobacterium lactis
- Bifidobacterium longum
- Bovine Collagen
- Caffeine
- Calcium
- Calcium Bone Formula
- Calcium Carbonate
- Casein Protein
- Chicken Collagen
- Choline (Bitartrate)
- Chondroitin Sulfate
- Coconut Oil
- Collagen Peptides
- Comprehensive Immune Support Complex
- Comprehensive Multivitamin-Mineral Complex
- Creatine HCL
- Creatine Monohydrate
- D-Mannose
- DHA
- Electrolyte Blend
- EPA
- Fish Oil (EPA/DHA)
- Folate (5-MTHF)
- Ginger
- Iron Fumarate
- Iron Sulfate
- Joint Mobility Formula
- Keratin
- Krill Oil
- L-Carnitine
- L-Citrulline
- Lactase
- Lactobacillus acidophilus
- Lactobacillus rhamnosus
- Lipase
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Oxide
- Marine Collagen
- Melatonin
- Modafinil
- Olive Oil Extract
- Omega-3 + Curcumin + Vitamin D Triple Anti-Inflammatory Formula
- Papain
- Protease
- Saccharomyces boulardii
- Turmeric
- Vitamin B12 (Cyanocobalamin)
- Vitamin B12 (Methylcobalamin)
- Vitamin C (Ascorbic Acid)
- Vitamin C (Sodium Ascorbate)
- Vitamin D3
- Whey Protein
- Zinc Gluconate
Nothing found
78
out of 100
Works better together
Compatible. Timing differs, so follow each supplement's own window.
What it does
mechanism and evidence for each claimEnhanced fat metabolism and oxidation
Increases fat burning and fatty acid oxidation for energy
Lean muscle mass preservation
Helps maintain muscle mass during weight loss
Metabolic rate enhancement
Boosts metabolic rate and energy expenditure
Anti-inflammatory and antioxidant effects
Provides anti-inflammatory and antioxidant protection
Others take these for the same thing
Same goal, different mechanism — check any of them against this one
Ashwagandha
Stress management & energy
300-600mg
A
75%
Vitamin B12 (Cyanocobalamin)
Energy & nerve support
250-1000 mcg
A
70%
Coenzyme Q10 (CoQ10)
Heart health & cellular energy
100-200mg
A
10%
Phosphorus
Bone health & energy metabolism
700-1250mg
A
80%
Vitamin B3 (Niacinamide)
Energy & skin health (no flush)
100-1000 mg
A
88%
Berberine for Advanced Glucose Control and Metabolic Support
Blood sugar control & metabolic support
1500mg daily (500mg x3)
A
60%
Every pair we checked
12 combinations scored by the engine
CLA (Conjugated Linoleic Acid) + DHA
High omega-6 intake reduces DHA effectiveness
Needs attention
58
CLA (Conjugated Linoleic Acid) + Omega-3 + Curcumin + Vitamin D Triple Anti-Inflammatory Formula
High omega-6 intake counteracts omega-3 benefits
Needs attention
66
CLA (Conjugated Linoleic Acid) + Caffeine
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Creatine Monohydrate
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Vitamin D3
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Calcium Carbonate
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Whey Protein
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Lactase
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Bovine Collagen
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Turmeric
No documented interaction either way
No known interaction
70
CLA (Conjugated Linoleic Acid) + Green Tea Extract (EGCG)
Synergistic fat burning and metabolic enhancement
Works better together
75
CLA (Conjugated Linoleic Acid) + L-Carnitine
Enhanced fat metabolism and oxidation benefits
Works better together
78
Dosage
Daily3-6g
Body fat reduction3-6g daily
Muscle preservation3-6g daily
Metabolic support3-6g daily
Anti inflammatory1-3g daily
When to expect it
First Effects4-8 weeks for initial body composition and metabolic changes
Peak Benefits12-16 weeks for sustained fat loss and body composition benefits
Deficiency DevelopmentNot essential but beneficial for body composition
Toxicity OnsetRare with normal supplementation doses
How to measure it
MarkerBody composition analysis, insulin sensitivity markers, inflammatory markers
OptimalImproved body composition, maintained insulin sensitivity
Deficient belowPoor body composition, high inflammatory markers
FrequencyEvery 3-6 months for body composition and metabolic monitoring
What people actually reported to the FDA
CAERS, 200 reports naming it as the suspectMost reported effects
Named as the suspect
200 reports
of 200 that mention it at all
Serious outcome
77%
hospitalisation, emergency room or worse
Other Serious or Important Medical Event134
Visited Emergency Room56
Hospitalization56
Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →
What actually reaches you
The label counts the carrier, your body does not
Absorption
Very high 80 of 100 · best absorbed form of this compound
Delivered daily
3600 mg
Cost per 100 mg delivered
$0.04 comparative — uses the absorption score, not a measured percentage
Works better with
+
L Carnitine
Enhanced fat metabolism and oxidation benefits
Both support fatty acid oxidation through complementary pathways · level B
+
Green Tea Extract
Synergistic fat burning and metabolic enhancement
Multiple pathways for enhanced fat oxidation and thermogenesis · level C
+
Omega 3 Fatty Acids
Enhanced anti-inflammatory and metabolic benefits
Balanced fatty acid profile for optimal metabolic health · level BWhat not to take with CLA (Conjugated Linoleic Acid)
!
High Carbohydrate Diet
High carb intake may reduce CLA fat burning effectiveness
Glucose availability reduces fatty acid oxidation · moderate significance
!
Trans Fats
Trans fats may counteract CLA's metabolic benefits
Harmful trans fats oppose beneficial fatty acid effects · moderate significanceMedication interactions
Discuss these with a pharmacist before combiningMay affect blood sugar and insulin sensitivity
What to do: Monitor blood glucose if diabetic
May have mild effects on blood clotting
What to do: Monitor if on anticoagulants
Available forms
Mixed CLA Isomers (80% Active Isomers): Body composition benefits, Fat loss support, Muscle preservation, Natural compound
Food sources
Grass-fed beef
2-9mg per gram of fat · 90
Grass-fed dairy products
3-7mg per gram of fat · 85
Lamb
4-19mg per gram of fat · 90
CLA supplements
800-1000mg per capsule · 80
Too little
- No specific CLA deficiency as it's not essential:
- Missing body composition optimization benefits
- Suboptimal fat metabolism and burning
- Reduced muscle preservation during weight loss
- Lower metabolic rate enhancement potential
- Missing anti-inflammatory benefits
Too much
- Generally safe with some considerations:
- Gastrointestinal upset with high doses
- Potential insulin resistance with specific isomers
- Individual sensitivity variations
- Generally well tolerated by most people
Who benefits most
body-fat-reduction
Fat loss and body composition improvement for weight management
3-6g daily divided with meals
lean-muscle-preservation
Muscle preservation during weight loss and cutting phases
3-6g daily
metabolic-enhancement
Metabolic rate boost and fat burning enhancement
3-6g daily
athletic-body-composition
Body composition optimization for athletes and fitness enthusiasts
3-6g daily
anti-inflammatory-support
Anti-inflammatory and antioxidant health benefits
1-3g dailyWhere to buy it
Look for CLA (Conjugated Linoleic Acid) at 3-6g per serving. The form that matters here is Mixed CLA Isomers (80% Active Isomers).
Find on Amazon
Affiliate link — we may earn a commission at no cost to you.
What else affects it
Beyond other supplements
!
High carbohydrate diet
High carb intake may reduce CLA fat burning effectiveness
Glucose availability reduces fatty acid oxidation
!
Trans fats
Trans fats may counteract CLA's metabolic benefits
Harmful trans fats oppose beneficial fatty acid effectsHow it works
- Inhibits lipoprotein lipase reducing fat storage in adipose tissue
- Activates hormone-sensitive lipase increasing fat breakdown and release
- Enhances carnitine palmitoyltransferase activity improving fat oxidation
- Increases energy expenditure through enhanced thermogenesis
- Supports protein synthesis while reducing protein breakdown
- Modulates inflammatory pathways and reduces oxidative stress
Key findings
what the evidence supports- Moderate evidence for body composition and fat loss benefits
- Mixed results with individual variation in response
- Good safety profile with proper dosing
- Most effective when combined with exercise and proper diet
Sources: NIH Examine.com · data reviewed 2026-08-02
Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →
Common questions
What are the benefits of CLA (Conjugated Linoleic Acid)?
Documented effects: Body fat reduction and composition improvement; Enhanced fat metabolism and oxidation; Lean muscle mass preservation; Metabolic rate enhancement. Reduces body fat percentage while preserving lean muscle mass
How much CLA (Conjugated Linoleic Acid) should you take per day?
The common daily range is 3-6g. By goal — body fat reduction: 3-6g daily; muscle preservation: 3-6g daily; metabolic support: 3-6g daily; anti inflammatory: 1-3g daily.
When is the best time to take CLA (Conjugated Linoleic Acid)?
With meals. First effects are typically reported within 4-8 weeks for initial body composition and metabolic changes.
What are the side effects of CLA (Conjugated Linoleic Acid)?
At excessive doses: Generally safe with some considerations:, Gastrointestinal upset with high doses, Potential insulin resistance with specific isomers, Individual sensitivity variations, Generally well tolerated by most people. Safety rating at normal doses is 7 out of 10.
What should you not take with CLA (Conjugated Linoleic Acid)?
Separate it from High Carbohydrate Diet, Trans Fats by two to four hours. High carb intake may reduce CLA fat burning effectiveness
Does CLA (Conjugated Linoleic Acid) interact with medications?
Documented interactions with diabetes-medications, blood-thinning-medications. Discuss these with a pharmacist before combining.
How do you know if you need CLA (Conjugated Linoleic Acid)?
The marker is Body composition analysis, insulin sensitivity markers, inflammatory markers, optimal range Improved body composition, maintained insulin sensitivity. Common deficiency signs: No specific CLA deficiency as it's not essential:, Missing body composition optimization benefits, Suboptimal fat metabolism and burning, Reduced muscle preservation during weight loss.