Conjugated linoleic acid (CLA) A

«Conjugated linoleic acid (CLA)» — evidence level A. Dosage: Usually 3–4 g per day of the isomer mixture. In a meta-analysis at a median dose of 3.2 g/day, fat loss relative to placebo was 0.09 ± 0.08 kg per week, that is about 0.4 kg per month and about 1 kg over 12 weeks. The effect is approximately linear up to 6 months, after which it plateaus. Source: PMID 17490954, permanent link to the source in the list below.

A mixture of positional and geometric isomers of linoleic acid. The trans-10,cis-12 isomer reduces fat accumulation in animal models via PPAR-dependent mechanisms, but in humans the effect is small, and the same isomer is linked to increased liver fat and worsened insulin sensitivity.

Mixtures of the c9,t11 and t10,c12 isomers, as well as triglyceride forms. The ratio of isomers in supplements is not standardized, and the result depends on it.

• Meta-analysis of 18 RCTs: at 3.2 g/day, on average 0.09 kg of fat mass per week — about 1 kg over 12 weeks
• The effect is statistically significant, but comparable to the measurement error of body composition and not visible to the eye
• A shift in mass toward muscle has not been shown: lean mass does not increase

• The trans-10,cis-12 isomer increased liver fat and worsened insulin sensitivity in some studies
• GI upset, diarrhea and changes in the lipid profile are possible
• The effect plateaus after 6 months, so long-term intake makes no sense

• Caution in type 2 diabetes and metabolic syndrome because of a possible effect on insulin sensitivity
• The combination with other fat-burning agents has not been studied

• Under 18 years: Not recommended: there are no safety or benefit data.
• Pregnancy and lactation: Contraindicated in pregnancy and lactation: the effect on lipid metabolism and development has not been studied.
• type 2 diabetes mellitus
• nonalcoholic fatty liver disease
• hyperlipidemia
• use of lipid-lowering drugs

• Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans · Whigham LD, Watras AC, Schoeller DA · The American journal of clinical nutrition, 2007 · PMID 17490954
• Current Evidence to Propose Different Food Supplements for Weight Loss: A Comprehensive Review · Watanabe M, Risi R, Masi D · Nutrients, 2020 · PMID 32962190

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