CLA (Conjugated Linoleic Acid)
Known For -
Fat Metabolism, Body Composition
Power Rating*
What It Is:
A naturally occurring fatty acid found in meat and dairy, often promoted as a fat-loss supplement. It comes in several isomers (mainly c9,t11 and t10,c12) that may slightly influence metabolism.
What It’s Used For:
Claimed to support fat metabolism and body recomposition
May help reduce body fat while maintaining lean mass (mainly in overweight individuals)
Typical Dose:
3–6 g daily, split across 2–3 meals
Side Effects:
Possible mild stomach discomfort or reflux
High doses may negatively affect insulin sensitivity or blood lipids in some users
Why It’s Rated 1/5:
Scientific evidence for CLA’s fat-loss effect is weak and inconsistent. Any benefit is small and unreliable — better results come from proper diet, protein intake, and exercise.