| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Adiponectin No effect | NoneNo effect | 59 people | ||||
| Body Fat | Improves (the measure goes down) | 7 studies | 259 people | |||
| Weight | Improves (the measure goes down) | 6 studies | 97 people | |||
| Low-density lipoprotein (LDL) No effect | 5 studies | |||||
| Muscle Mass | Improves (the measure goes up) | 5 studies | 269 people | |||
| Appetite | Changes; see studies | 1 study | 62 people | |||
| Blood glucose | ||||||
| Insulin | Changes; see studies | 62 people | ||||
| Metabolic Rate | Improves (the measure goes up) | 116 people |
Supplement
Conjugated linoleic acid, or CLA, is a family of fatty acids in meat and dairy that appear to influence how fat cells store and release fat. People mostly look at it for weight management, but trials found no clear difference in body fat or in adiponectin, a hormone from fat tissue. The evidence is very limited, and the studies were small, with only 76 people across seven body fat studies.
Sources: PMID 19535429; PMID 16522907
- Updated
- How we grade
- 45 studies cited
- Best evidence
- Grade D
- Conditions studied
- 21
- Outcomes
- 189
- Graded outcomes
- 00021
Evidence by condition
- Strong
- Moderate
- Limited
- Very limited
Muscle Size Strength
Muscle Size & Strength
- Body Fat: improves
- Muscle Mass: improves
- Weight: changes; see studies
Coronary Artery Disease (CAD)
- High-density lipoprotein (HDL)
- Weight: improves
- Low-density lipoprotein (LDL)
Type 2 Diabetes
- Blood glucose: worsens
- Body Fat: improves
- High-density lipoprotein (HDL): improves
Metabolic Health
- Appetite
- Adiponectin
- Body Fat: improves
Weight Loss & Maintenance
- Appetite
- Body Fat: improves
- Weight: improves
General Cardiovascular Health
- Appetite
- Body Fat: improves
- Weight: improves
Immune Health
- C-Reactive Protein (CRP)
- Inflammation
- Interleukin 2: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) No effect | NoneNo effect | 1 study | 63 people | |||
Studies that measured c-reactive protein (crp) | ||||||
| Inflammation No effect | 1 study | 61 people | ||||
Studies that measured inflammation | ||||||
| Interleukin 2 | Improves (the measure goes up) | 1 study | 10 people | |||
Studies that measured interleukin 2 | ||||||
| Cell Adhesion Factors | Improves (the measure goes down) | 53 people | ||||
| Crohn's Disease Symptoms | Improves (the measure goes down) | 10 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 10 people | ||||
| TNF-Alpha | ||||||
Crohn's Disease
- C-Reactive Protein (CRP)
- Interleukin 2: improves
- Crohn's Disease Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) No effect | NoneNo effect | 1 study | 10 people | |||
Studies that measured c-reactive protein (crp) | ||||||
| Interleukin 2 | Improves (the measure goes up) | 1 study | 10 people | |||
Studies that measured interleukin 2 | ||||||
| Crohn's Disease Symptoms | Improves (the measure goes down) | 10 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 10 people | ||||
| Subjective Well-Being | Improves (the measure goes up) | 10 people | ||||
| TNF-Alpha | Improves (the measure goes down) | 10 people | ||||
Overweight
- Adiponectin
- Body Fat: improves
- Weight: improves
Obesity
- Adiponectin
- Body Fat: improves
- Weight: improves
High Cholesterol
- Adiponectin
- Body Fat: improves
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Adiponectin No effect | NoneNo effect | 27 people | ||||
| Body Fat | Improves (the measure goes down) | 7 studies | 27 people | |||
| Weight | Improves (the measure goes down) | 6 studies | 163 people | |||
| Muscle Mass | Improves (the measure goes up) | 5 studies | 27 people | |||
| High-density lipoprotein (HDL) No effect | 2 studies | |||||
| Liver Enzymes | Changes; see studies | 2 studies | 50 people | |||
| Glycemic Control No effect | 1 study | |||||
| HbA1c No effect | 1 study | |||||
| Low-density lipoprotein (LDL) No effect | 1 study | |||||
| Triglycerides No effect | 1 study | |||||
| Blood glucose | ||||||
| C-Reactive Protein (CRP) | ||||||
| Inflammation | ||||||
| Insulin | Changes; see studies | 35 people | ||||
| LDL Oxidation | Improves (the measure goes down) | 27 people | ||||
| TNF-Alpha |
Body Composition
- Adiponectin
- Body Fat: improves
- Weight: improves
General Athletic Performance
- Blood glucose
- Body Fat: improves
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose No effect | NoneNo effect | 44 people | ||||
| Body Fat | Improves (the measure goes down) | 7 studies | 155 people | |||
| Weight | Improves (the measure goes down) | 6 studies | 111 people | |||
| High-density lipoprotein (HDL) No effect | 5 studies | |||||
| Low-density lipoprotein (LDL) No effect | 5 studies | |||||
| Muscle Mass | Improves (the measure goes up) | 5 studies | 76 people | |||
| Glycemic Control | Improves (the measure goes up) | 4 studies | 35 people | |||
| Blood Pressure No effect | 2 studies | 35 people | ||||
| Triglycerides No effect | 2 studies | |||||
| HbA1c | Improves (the measure goes down) | 1 study | 35 people |
Menopause
- Blood glucose
- High-density lipoprotein (HDL): improves
- Glycemic Control: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose No effect | NoneNo effect | 35 people | ||||
| High-density lipoprotein (HDL) | Improves (the measure goes up) | 6 studies | 110 people | |||
| Glycemic Control | Improves (the measure goes up) | 4 studies | 35 people | |||
| HbA1c | Improves (the measure goes down) | 1 study | 35 people | |||
| C-Reactive Protein (CRP) | ||||||
| Cell Adhesion Factors | Improves (the measure goes down) | 75 people | ||||
| Insulin | Changes; see studies | 35 people | ||||
| Low-density lipoprotein (LDL) | ||||||
| Triglycerides | Improves (the measure goes down) | 75 people |
General Liver Health
- Kidney Function
- Liver Enzymes: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Kidney Function No effect | NoneNo effect | 20 people | ||||
| Liver Enzymes | Changes; see studies | 2 studies | 140 people |
Aerobic Exercise Performance
- Blood glucose
- Body Fat: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose No effect | NoneNo effect | 44 people | ||||
| Body Fat | Improves (the measure goes down) | 7 studies | 44 people |
Bone Health
- Blood glucose
- Body Fat: improves
- Insulin: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose No effect | NoneNo effect | 53 people | ||||
| Body Fat | Improves (the measure goes down) | 7 studies | 53 people | |||
| Insulin | Changes; see studies | 53 people |
Kidney Health
- Kidney Function
- Liver Enzymes: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Kidney Function No effect | NoneNo effect | 20 people | ||||
| Liver Enzymes | Changes; see studies | 2 studies | 20 people |
Asthma
- Asthma Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Asthma Symptoms | Improves (the measure goes down) | 1 study | 6 people |
Key findings
- Body Fat
- High-density lipoprotein (HDL)
- Blood glucoseWorsens (the measure goes up)
Shop Conjugated Linoleic Acid
Conjugated Linoleic Acid products we can link to. The evidence above is limited, so read it before you buy.
- Grade D
Links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Fullscript asks for a free account before it shows its catalog and prices. Full disclosure
Studies cited
45 studies from PubMed
- Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans
- Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population
- Effect of a conjugated linoleic acid and omega-3 fatty acid mixture on body composition and adiponectin
- Conjugated linoleic acid reduces body fat mass in overweight and obese humans
- Dietary supplementation with cis-9,trans-11 conjugated linoleic acid and aortic stiffness in overweight and obese adults
- Effect of Conjugated Linoleic Acid Associated With Aerobic Exercise on Body Fat and Lipid Profile in Obese Women: A Randomized, Double-Blinded, and Placebo-Controlled Trial
- Effects of cis-9,trans-11 conjugated linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and proinflammatory markers in obese men
- CLA does not impair endothelial function and decreases body weight as compared with safflower oil in overweight and obese male subjects
- Safety profile of conjugated linoleic acid in a 12-month trial in obese humans
- The effect of 6 months supplementation with conjugated linoleic acid on insulin resistance in overweight and obese
- Eight weeks of conjugated linoleic acid supplementation has no effect on antioxidant status in healthy overweight/obese Korean individuals
- Conjugated linoleic acid supplementation, insulin sensitivity, and lipoprotein metabolism in patients with type 2 diabetes mellitus
- Conjugated linoleic acid versus high-oleic acid sunflower oil: effects on energy metabolism, glucose tolerance, blood lipids, appetite and body composition in regularly exercising individuals
- A diet rich in conjugated linoleic acid and butter increases lipid peroxidation but does not affect atherosclerotic, inflammatory, or diabetic risk markers in healthy young men
- Effects of dairy products naturally enriched with cis-9,trans-11 conjugated linoleic acid on the blood lipid profile in healthy middle-aged men
- Milk enriched with conjugated linoleic acid fails to alter blood lipids or body composition in moderately overweight, borderline hyperlipidemic individuals
- The effect of conjugated linoleic acid, a natural trans fat from milk and meat, on human blood pressure: results from a randomized crossover feeding study
- Diets rich in conjugated linoleic acid and vaccenic acid have no effect on blood pressure and isobaric arterial elasticity in healthy young men
- Isomer-specific effects of conjugated linoleic acid on lipid peroxidation in humans: regulation by alpha-tocopherol and cyclo-oxygenase-2 inhibitor
- Conjugated linoleic acid supplementation for 8 weeks does not affect body composition, lipid profile, or safety biomarkers in overweight, hyperlipidemic men
- Effect of a high intake of conjugated linoleic acid on lipoprotein levels in healthy human subjects
- Conjugated linoleic acid increases skeletal muscle ceramide content and decreases insulin sensitivity in overweight, non-diabetic humans
- Chromium picolinate and conjugated linoleic acid do not synergistically influence diet- and exercise-induced changes in body composition and health indexes in overweight women
- Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep
- The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects
- Conjugated linoleic acid improves insulin sensitivity in young, sedentary humans
- Daily intake of conjugated linoleic acid-enriched yoghurts: effects on energy metabolism and adipose tissue gene expression in healthy subjects
- Cumulative effects of conjugated linoleic acid and exercise on endurance development, body composition, serum leptin and insulin levels
- An oil mixture with trans-10, cis-12 conjugated linoleic acid increases markers of inflammation and in vivo lipid peroxidation compared with cis-9, trans-11 conjugated linoleic acid in postmenopausal women
- The change in conjugated linoleic acid concentration in blood of Japanese fed a conjugated linoleic acid diet
- Dietary supplementation with 11trans- and 12trans-18:1 and oxidative stress in humans
- A high intake of conjugated linoleic acid does not affect liver and kidney function tests in healthy human subjects
- Safety of dietary conjugated linoleic acid (CLA) in a 12-weeks trial in healthy overweight Japanese male volunteers
- Effect of conjugated linoleic acid supplementation after weight loss on appetite and food intake in overweight subjects
- Conjugated linoleic acid supplementation for 1 y does not prevent weight or body fat regain
- The effects of conjugated linoleic acid supplementation during resistance training
- Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans
- Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans
- The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain
- Effect of conjugated linoleic acid on body fat accretion in overweight or obese children
- Conjugated linoleic acid modulates immune responses in patients with mild to moderately active Crohn's disease
- Conjugated linoleic acid increased C-reactive protein in human subjects
- A high intake of trans fatty acids has little effect on markers of inflammation and oxidative stress in humans
- Effects of milk supplementation with conjugated linoleic acid (isomers cis-9, trans-11 and trans-10, cis-12) on body composition and metabolic syndrome components
- Conjugated linoleic acid's lack of attenuation of hyperpnea-induced bronchoconstriction in asthmatic individuals in the short term