What is the recommended dose of Conjugated Linoleic Acid?

- **Look for:** Mixed isomer CLA (both c9,t11 and t10,c12), minimum 3,000mg per day, derived from safflower oil, third-party tested - **Avoid:** Single-isomer (t10,c12 only) products — highest meta...

Is Conjugated Linoleic Acid safe to take daily?

Conjugated Linoleic Acid is rated "Generally Safe" based on clinical evidence. Always consult your healthcare provider before starting any supplement.

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Ingredient Research

Graded against 173,636 supplements + 177 published clinical interactions, sourced from PubMed, FDA CAERS, openFDA, NIH DSLD

Conjugated Linoleic Acid

MODERATE EVIDENCESupplementLast updated

AVELOR SUMMARY

CLA is a group of fatty acids from ruminant meat and dairy that gained popularity as a "fat burner." Our research shows the fat loss effect is real but very small — a meta-analysis of 18 RCTs found CLA produced only 0.05 kg/week additional fat loss vs placebo (about 1.1 lbs over 6 months). More concerning, CLA increases markers of insulin resistance, inflammation (CRP), and may promote fatty liver. The risk-benefit ratio does not favor supplementation for most people.

WHAT IT DOES

CLA works primarily through the t10,c12 isomer, which reduces lipoprotein lipase activity (less fat storage), increases carnitine palmitoyltransferase (more fat burning), and promotes adipocyte apoptosis (fat cell death). The problem is this same isomer also increases insulin resistance by promoting fatty acid flux to the liver and reducing adiponectin — an insulin-sensitizing hormone. So CLA burns a tiny amount of fat while simultaneously making your metabolism less healthy. In animals (especially mice), the fat loss is dramatic; in humans, it's disappointing.

OPTIMAL DOSAGE

Look for: Mixed isomer CLA (both c9,t11 and t10,c12), minimum 3,000mg per day, derived from safflower oil, third-party tested
Avoid: Single-isomer (t10,c12 only) products — highest metabolic risk; proprietary blends hiding CLA dose
Minimum effective dose: 3,200mg/day
Third-party tested brands: NOW Foods, Nature's Way (Tonalin CLA — most studied brand)

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SAFETY PROFILE

Critical Interactions (Do Not Combine Without Medical Supervision)

No critical interactions identified.

Moderate Interactions (Monitor Closely)

Theoretical/Low-Risk Interactions

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Independently graded against 173,636 indexed supplements with 177 published clinical interactions, sourced from PubMed, FDA CAERS, openFDA, and NIH DSLD | Last updated:

Not medical advice. Based on published clinical research and systematic reviews.

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