Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid, known as CLA, is a group of isomers of linoleic acid found naturally primarily in ruminant meat and dairy products. It is one of the best-known ingredients in supplements designed for weight management, muscle definition, and body composition. CLA is studied in particular for its interaction with the processes that regulate lipid metabolism and the accumulation of body fat. In supplements, it is generally present in concentrated form, often derived from vegetable oils such as safflower oil.

Because of these characteristics, CLA is particularly valued during periods of controlled dieting and muscle definition. It can easily be incorporated into the daily routine of those who follow a balanced diet and engage in regular physical activity. The effects observed in human studies regarding fat mass reduction are generally modest; therefore, CLA should be considered a supplement to—and not a substitute for—diet and exercise. 

What is Conjugated Linoleic Acid (CLA)?

CLA, an acronym for Conjugated Linoleic Acid - Conjugated Linoleic Acid, identifies a group of forms of linoleic acid characterized by a particular arrangement of double bonds in their structure.

It is naturally present mainly in foods from ruminants, such as beef, milk and dairy products. In dietary supplements it is instead used in concentrated form, making it possible to take standardized amounts simply and conveniently.

The most studied isomers are cis-9, trans-11 and trans-10, cis-12, which have different biological characteristics. The latter in particular has been extensively studied in relation to adipose tissue metabolism. 

Thanks to this profile, CLA has become a very popular ingredient in formulas dedicated to definition, weight control and body composition, especially among those who combine supplementation, a controlled diet and regular physical activity.

What are the benefits of taking CLA?

CLA is particularly well known in supplementation dedicated to definition because it has been studied in relation to fat metabolism and fat mass.

Research has analyzed several possible mechanisms, including fatty acid metabolism, lipolysis and the processes that regulate lipid accumulation in adipose tissue. In human studies, reductions in fat mass and weight compared with placebo have been observed in some cases.

This makes CLA particularly interesting as a complement to an already properly structured strategy, based on a balanced diet, calorie control and training.

It may be a suitable choice for:

  • those going through a definition phase
  • those who want to pay greater attention to body composition
  • those following a controlled diet aimed at weight management
  • bodybuilders and active people during cutting periods
  • those looking for a supplement free of stimulants such as caffeine

The practical advantage of CLA is precisely that it can be easily incorporated into the daily routine without necessarily resorting to stimulant ingredients.

How and when to take CLA

CLA supplements should be used following the daily amount indicated on the package, since the concentration and actual percentage of CLA may vary between different products.

In human studies, amounts in the range of a few grams per day have frequently been used, but this does not mean that there is a universal dose suitable for every formulation. The most appropriate choice is always to follow the directions for the specific supplement. 

CLA is generally taken during meals and the daily dose can be divided between two or more times of the day. Breakfast, lunch and dinner can therefore be practical opportunities to include it in your diet.

It is not necessary to take it immediately before training: CLA is not a pre-workout and is not used to obtain an acute stimulant effect. It is more suitable as regular supplementation to be combined over time with diet and physical activity.

Conjugated Linoleic Acid, known as CLA, is a group of linoleic acid isomers naturally present mainly in ruminant meat and dairy products. It is one of the best-known ingredients in supplements dedicated to weight control, definition and body composition. CLA is studied in particular for its interaction with the processes that regulate lipid metabolism and body fat accumulation. In supplements it is generally present in concentrated form, often obtained from vegetable oils such as safflower oil.

Because of these characteristics CLA is particularly appreciated during periods of controlled dieting and muscle definition. It can be easily incorporated into the daily routine of those who follow a balanced diet and regularly engage in physical activity. The effects observed in human studies on the reduction of fat mass are generally modest, so CLA should be considered a support and not a substitute for diet and training. 

FREQUENTLY ASKED QUESTIONS ABOUT CLA

What is CLA used for?

CLA is mainly used in supplements dedicated to weight control, definition and body composition. It has been studied for its interaction with various processes involved in lipid and adipose tissue metabolism. For this reason it is particularly popular among those who follow a controlled eating plan and want to complement diet and training with a specific non-stimulant supplement.

Does CLA help you lose weight?

CLA is not a product capable of causing significant weight loss on its own. Available studies show that it can produce, in some people, a modest reduction in weight or fat mass compared with placebo. Its use therefore makes more sense as part of a program that includes a calorie deficit, proper nutrition and regular physical activity. 

When should you take CLA, before or after meals?

CLA is commonly taken with meals and, when multiple capsules per day are recommended, the amount can be distributed throughout the day. It is not necessary, however, to link its intake to the time of training. It is always advisable to follow the directions for use shown on the label of the specific product.

How much CLA should you take per day?

Clinical studies have used different amounts, often in the range of a few grams per day. However, the concentration of CLA actually present can vary greatly from one product to another. For this reason it is preferable to refer to the dose recommended by the chosen supplement rather than independently using amounts taken from other products or studies. 

Does CLA have contraindications?

CLA is generally well tolerated at the amounts commonly studied, but in some people it can cause gastrointestinal disturbances such as nausea, heaviness, diarrhea or digestive difficulties. Some studies have also raised concerns about the effects of specific isomers on glucose and lipid metabolism, especially in people with particular metabolic conditions. In the presence of diabetes, metabolic syndrome, medical conditions, pregnancy, breastfeeding or drug therapies it is therefore advisable to consult a doctor before taking it.