Supplement
CLA
SaveConjugated linoleic acid, a group of fatty acid isomers found in dairy and meat, studied for body composition effects. Results are modest and inconsistent.
Quick verdict
Statistically significant but clinically small fat-loss effect in meta-analyses (~0.05 kg/week). Not worth the cost for most people.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Meta-analyses show ~0.05 kg/week fat loss vs placebo. The trans-10, cis-12 isomer is the active form. Concerns about insulin resistance, liver fat, and inflammatory markers in some studies.
Benefits
- Statistically significant fat-mass reduction in meta-analyses
- May preserve lean mass during caloric restriction
- Well-studied fatty acid isomer
Dosage notes
3–4 g/day of a CLA mixture (50:50 isomer blend). Take with meals.
Side effects
- GI upset
- Possible insulin sensitivity impairment
- Liver fat accumulation risk
Who should be cautious
The trans-10, cis-12 isomer may worsen insulin sensitivity and increase liver fat in some individuals. Lipid profile changes are possible.
What this page cannot tell you
Effect sizes are trivial for practical purposes. The metabolic side-effect profile raises questions about risk-benefit balance.
Leaderboard scores
- Weight loss30
- Muscle20
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