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Also known as: Conjugated Linoleic Acid
Mixed evidence. Some studies show modest fat loss (1-2 lbs over several months), but results are inconsistent and effects are small.
Amount
3-4g daily
Timing
Split with meals
Notes
Effects take months to appear. Must be taken consistently. Look for at least 80% CLA content.
Track your CLA intake alongside your macros in FitCommit.
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May reduce fat storage enzyme activity
Some studies show slight improvement
Mild antioxidant activity
GI discomfort
Take with meals
Possible insulin resistance at high doses
Stay at 3-4g/day
Marginal benefit at best. Diet and training are 100x more important. Only consider after everything else is optimized.
No meaningful benefit during a bulk. Save your money.
$0.20-0.40
per day
Poor value
Available forms include Softgel capsules, Powder, CLA-enriched foods. Look for 80%+ CLA content. Tonalin and Clarinol are branded forms with more research.
Anyone expecting significant fat loss. People with insulin resistance. Budget-conscious buyers. CLA should also be avoided by pregnant or nursing women unless specifically recommended by a doctor.
CLA has an evidence rating of C (Mixed Evidence). Mixed evidence. Some studies show modest fat loss (1-2 lbs over several months), but results are inconsistent and effects are small.
The recommended dose is 3-4g daily. Effects take months to appear. Must be taken consistently. Look for at least 80% CLA content.
FitCommit calculates your exact macros and calorie targets from an AI body scan. Track food with camera scanning. Free 7-day trial.
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