Conjugated linoleic acid (CLA) is a naturally occurring omega-6 fatty acid. It is popular for its role in fat reduction and body composition improvement. Found in meat and dairy, CLA supplements are often marketed as fat burners. Let’s learn how it supports weight loss and the scientific reasonings behind its role. 

What is CLA?

Conjugated linoleic acid (CLA) is a group of fatty acid isomers naturally found in meat and dairy products, particularly from grass-fed animals. Unlike typical omega-6 fatty acids, CLA is considered unique due to its potential health benefits, mainly in areas related to metabolism, fat storage, and body composition. Structurally, CLA differs from other omega-6 fats due to the presence of conjugated double bonds. They generally influence metabolic processes in distinct ways. 

CLA primarily works by altering the way the body stores and uses fat. Research suggests that CLA reduces the activity of an enzyme called lipoprotein lipase (LPL), which is responsible for facilitating fat storage in adipose tissue. By inhibiting this enzyme, CLA decreases the body’s ability to accumulate fat. Simultaneously, CLA is thought to enhance the activity of carnitine palmitoyltransferase (CPT). CPT is an enzyme that supports the transport of fatty acids into the mitochondria, where they are burned for energy. 

Scientific Evidence Behind CLA and Fat Loss

The link between CLA and fat loss has been explained in numerous studies over the past two decades. While animal research has often demonstrated strong fat-reducing effects, findings in human trials have been more varied and context-dependent. 

• Body Fat Reduction in Clinical Studies: Some clinical trials showed a modest reduction in body fat when CLA is consumed consistently for 6 to 12 weeks. A meta-analysis published in The American Journal of Clinical Nutrition found that CLA supplementation produced a small but statistically significant reduction in body fat among overweight adults. Furthermore, the average fat loss reported was around 0.1 to 0.2 kg per week, depending on dose and duration. 

• Isomer-Specific Effects: CLA is not a single compound, but it is a group of isomers. Two of the most studied are cis-9, trans-11, trans-10, and cis-12, which have different effects on fat metabolism. However, this isomer is most likely to cause adverse effects such as insulin resistance in some individuals, especially in high doses. 

CLA’s Effect on Body Composition

CLA is studied not only for fat loss but also for its influence on body composition. It is to observe the ratio of fat mass to lean mass. While fat reduction is the primary focus, change in lean muscle preservation and redistribution of fat stores are equally relevant to understanding CLA’s real metabolic impact. 

• Reduction in Fat Mass, Especially Abdominal Fat: Some clinical studies suggest that CLA supplementation may reduce fat in the abdominal area. Visceral fat, which is stored around internal organs, is linked to metabolic disorders. Therefore, CLA helps reduce this high-risk fat through enhanced lipolysis and inhibited fat storage. 

• Muscle Mass Retention During Weight Loss: Unlike many weight loss methods that result in muscle loss along with fat, CLA has shown in several trials to help preserve lean body mass. It may be due to CLA’s ability to modulate energy partitioning. Thus, it encourages the body to burn fat for fuel while maintaining protein synthesis for muscle. 

Best Dosage and Timing for CLA Supplementation

Determining the optimal dosage and timing of CLA supplementation is essential for achieving its benefits in fat loss and body composition without triggering any side effects. 

1. Effective Daily Dosage Range

The most commonly studied and recommended daily dosage of CLA for fat loss and body composition improvement ranges between 3 and 6 grams per day. 

• 3.2 grams daily has consistently shown modest fat loss effects in human trials. 

• Doses above 6 grams per day have not demonstrated any greater benefits and may increase the risk of side effects such as digestive discomfort or insulin sensitivity issues. 

2. Split Doses for Better Absorption

Dividing the daily dose into two to three smaller servings (e.g., 1g with breakfast, lunch, and dinner) improves absorption and reduces gastrointestinal side effects. CLA is fat-soluble, so it’s best absorbed when taken with meals containing some dietary fat. 

Final Thoughts

CLA offers potential benefits in reducing body fat and supporting lean muscle retention, especially when used consistently with a balanced diet and exercise. As one of the popular weight loss supplements for men and women, CLA may aid metabolic health, though individual results may vary based on dosage, duration, and lifestyle factors.