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Conjugated Linoleic Acid (CLA) Dosage Guide

Evidence:Moderate
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

3.2-3.4 g CLA daily, divided with meals

Maximum dose: 6.4 g/day has been used safely in trials; higher doses offer no additional benefit

Dosage Recommendations

General recommendation: 3.2-3.4 g CLA daily, divided with meals

Timing: Divide into 3 doses with main meals • Take with food for best absorption.

Dosage by Condition

Fat loss
3.2-6.4 g daily with mealsModerate
Body composition
3.4 g daily for 3-12 monthsModerate

Upper limit: 6.4 g/day has been used safely in trials; higher doses offer no additional benefit

Timing & Absorption

Divide into 3 doses with main meals

Best taken with food for optimal absorption.

Full Conjugated Linoleic Acid (CLA) Guide

References

  1. Meta-analysisWhigham LD, Watras AC, Schoeller DA (2007). Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. American Journal of Clinical Nutrition. DOI PubMed
  2. RCTGaullier JM, Halse J, Hoye K, et al. (2004). Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. American Journal of Clinical Nutrition. DOI PubMed
  3. Purba RAP, Paengkoum P, Paengkoum S (2020). The links between supplementary tannin levels and conjugated linoleic acid (CLA) formation in ruminants: A systematic review and meta-analysis.. PloS one. DOI PubMed
  4. Derakhshande-Rishehri SM, Mansourian M, Kelishadi R, Heidari-Beni M (2015). Association of foods enriched in conjugated linoleic acid (CLA) and CLA supplements with lipid profile in human studies: a systematic review and meta-analysis.. Public health nutrition. DOI PubMed
  5. Meta-analysisOnakpoya IJ, Posadzki PP, Watson LK, Davies LA, et al. (2012). The efficacy of long-term conjugated linoleic acid (CLA) supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials.. European journal of nutrition. DOI PubMed
  6. Jamka M, Popek J, Bukowska-Posadzy A, Mądry E, et al. (2024). Psychological determinants of the effectiveness of conjugated linoleic acid supplementation in overweight and obese women-a randomized controlled trial.. Frontiers in nutrition. DOI PubMed
  7. Meta-analysisLiang CW, Cheng HY, Lee YH, Liou TH, et al. (2023). Effects of conjugated linoleic acid and exercise on body composition and obesity: a systematic review and meta-analysis.. Nutrition reviews. DOI PubMed
Show 5 more references
  1. Meta-analysisRastgoo S, Shimi G, Shiraseb F, Karbasi A, et al. (2023). The effects of conjugated linoleic acid supplementation on inflammatory cytokines and adipokines in adults: A GRADE-assessed systematic review and dose-response meta-analysis.. Frontiers in immunology. DOI PubMed
  2. He Y, Xu K, Li Y, Chang H, et al. (2022). Metabolomic Changes Upon Conjugated Linoleic Acid Supplementation and Predictions of Body Composition Responsiveness.. The Journal of clinical endocrinology and metabolism. DOI PubMed
  3. Asbaghi O, Ashtary-Larky D, Naseri K, Saadati S, et al. (2022). The effects of conjugated linoleic acid supplementation on lipid profile in adults: A systematic review and dose-response meta-analysis.. Frontiers in nutrition. DOI PubMed
  4. Suksatan W, Putera HD, Abdulkadhim AH, Hammid AT, et al. (2022). The effect of conjugated linoleic acid supplementation on oxidative stress markers: A systematic review and meta-analysis of randomized controlled trials.. Clinical nutrition ESPEN. DOI PubMed
  5. Haghighat N, Shimi G, Shiraseb F, Karbasi A, et al. (2022). The effects of conjugated linoleic acid supplementation on liver function enzymes and malondialdehyde in adults: A GRADE-assessed systematic review and dose-response meta-analysis.. Pharmacological research. DOI PubMed