SAFE

CLA (Conjugated Linoleic Acid)

Conjugated linoleic acid (c9,t11 and t10,c12 isomers)
Possibly Safe V4 Verified Omega Fatty Acids
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Upper Safe Limit
No UL established; 3.4g/day in trials
PubChem CID
About

CLA is a group of linoleic acid isomers found in dairy and meat from ruminant animals. Evidence for body composition improvement (modest fat reduction, lean mass preservation). Strongest evidence in overweight individuals combined with exercise.

How it works (mechanism of action)

t10,c12 isomer reduces fat mass via PPARgamma inhibition in adipocytes and increased beta-oxidation. c9,t11 isomer has anticarcinogenic properties. Combined effect on body composition distinct from weight loss.

📊 Effectiveness
Weight management
Evidence Grade B · 18 studies · n=2,200
Possibly Effective

Evidence grades: A=Strong RCT evidence · B=Good clinical trials · C=Limited trials · D=Preliminary/traditional

👥 Safety by Population
PopulationSafety RatingMax Safe Dose
GeneralPossibly safeNot established
PregnancyPossibly safeNot established
ElderlyPossibly safeNot established
🚫 Contraindications & Warnings

May worsen insulin resistance in some individuals (t10,c12 isomer). May raise LDL cholesterol. Mild GI side effects common. Not recommended in pregnancy. Synthetic CLA (Clarinol, Tonalin) differs from natural CLA in ruminant fat.

🇪🇺 EU Health Claims Status
Art.13(1)
✓ Authorised
The claim may be used only for a food which provides at least 1,5 g of linoleic acid (LA) per 100 g and per 100 kcal. _x000D_ Information shall be given to the consumer that the beneficial effect is obtained with a daily intake of 10 g of LA.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
The claim may be used only for food which is high in unsaturated fatty acids, as referred to in the claim HIGH UNSATURATED FAT as listed in the Annex to Regulation (EC) No 1924/2006.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
🏷️ Other Names
Conjugated linoleic acid (c9,t11 and t10,c12 isomers)
Updated: 2026-03-30
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