Also known as: CLA, Tonalin
CLA is a group of naturally occurring trans fats found in ruminant meat and dairy. It has been studied for body composition improvement, particularly reducing body fat while preserving lean mass.
Conjugated linoleic acid (CLA) refers to a family of at least 28 isomers of linoleic acid found naturally in the meat and dairy products of ruminant animals. The two most biologically active isomers are cis-9, trans-11 (c9,t11) and trans-10, cis-12 (t10,c12). The c9,t11 isomer is the predominant form in food and is associated with anti-cancer properties, while t10,c12 is primarily responsible for body composition effects. Meta-analyses suggest CLA supplementation produces modest but significant reductions in body fat mass. CLA supplements typically provide a 50:50 mixture of both isomers and are derived from safflower oil.
A meta-analysis of 18 trials found CLA supplementation reduced body fat mass by an average of 0.05 kg per week compared to placebo.
Some studies suggest CLA helps maintain lean body mass during caloric restriction, though results are inconsistent.
Split into 3 doses with meals
Most studies use 3.200 mg daily. Effects are modest and require at least 12 weeks of consistent use.
Standardized isomer ratio for body composition
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