CLA Supplements: Fat-Loss Claims, Possible Benefits and Important Limitations
CLA stands for conjugated linoleic acid, a group of fatty-acid isomers found naturally in foods such as dairy and beef. CLA supplements are commonly marketed for reducing body fat.
Does CLA help with fat loss?
The effect appears to be small. The NIH notes that CLA may produce a very small reduction in body weight or body fat in some studies. This is very different from the dramatic claims sometimes used in supplement marketing.
What matters more than CLA?
- A sustainable calorie deficit if fat loss is the goal.
- Sufficient protein intake.
- Resistance training to help preserve lean mass.
- Sleep and consistent daily activity.
How is CLA commonly used?
Products vary in concentration and isomer composition. Follow the product label rather than assuming all CLA supplements provide the same amount of active CLA.
Possible side effects
Digestive complaints such as stomach upset, constipation, diarrhea, loose stools and indigestion can occur.
Bottom line
CLA is not a powerful fat burner. At best, evidence suggests a small effect in some people. It should never be the foundation of a weight-loss plan.
Sources & further reading
Educational information only; not a substitute for medical advice.