In 30 seconds
- You can take them together and they do not overlap: CLA with meals and L-carnitine before training.
- In the meta-analyses, CLA was linked to about 0.09 kg less fat per week and L-carnitine to 1.33 kg more weight loss, compared with placebo.
- First come a deficit to lose 0.5-1% of your body weight per week, protein, strength training and sleep: supplements are the last piece.
CLA and L-carnitine are a common pair when someone starts a fat-loss phase. Here is how to fit them into your day and what the studies say about each one. What each one does, with its studies, is in what CLA is good for and what L-carnitine is good for.
Two different supplements
One with meals and the other before training
How to fit them into your day
They are taken at different times, so combining them is simple:
| When | CLA | L-carnitine |
|---|---|---|
| Breakfast | 1 softgel | — |
| Lunch | 1 softgel | — |
| 30 minutes before training | — | 20 ml |
| Dinner | 1 softgel | — |
| Daily total | 2,400 mg of CLA | 1,500 mg + 1,500 mg of tartrate |
On days when you do not train, take the L-carnitine with a meal.
- CLA, with meals: one softgel with each main meal.
- L-carnitine, before training: 20 ml, straight from the bottle, 30 minutes beforehand.
Neither contains caffeine or other stimulants, so you can train at any time of day without it affecting your sleep. That is why many people choose them over caffeine-based fat burners; we compare them in fat burners: which ones work.
What the studies say
CLA and L-carnitine: the figures from the meta-analyses
What the studies say
This is what the studies say about each one:
- CLA: the most cited meta-analysis found more fat loss than with placebo: about 0.09 kg per week with 3.2 g a day 1.
- L-carnitine: a meta-analysis of 9 trials found 1.33 kg more weight loss than with placebo 2.
- Both: they are used together because they complement each other across the day: CLA with meals and L-carnitine before training.
You will find the detail in CLA: what the studies say and L-carnitine: what the studies say.
Fat-loss foundations
What comes before any supplement
What really does the work
Supplements are the last piece of a fat-loss phase. These come first 4:
- A moderate deficit, to lose 0.5-1% of your body weight per week.
- A high protein intake, about 1.8-2.5 g per kilo of body weight.
- Strength training, to keep your muscle.
- Good sleep, which influences whether you lose fat or muscle.
We explain it step by step in the fat-loss guide.
Precautions
EFSA has established the safety of CLA at doses of 3-3.5 g a day for up to 6 months 3. If you are pregnant or breastfeeding, have type 2 diabetes, take medication or have a medical condition, check with your doctor before starting either of them.
Frequently asked questions
Can you take CLA and L-carnitine together?
Yes, and they are easy to combine because you take them at different times. The usual approach is to spread the CLA across your three main meals and take the L-carnitine 30 minutes before training.
Which is better, CLA or L-carnitine?
They are different things: CLA is a fatty acid you take with meals, and L-carnitine is a compound your body makes, taken before training. That is why they complement each other: one with meals and the other before your workout.
How long should you take them for?
Usually for the duration of your fat-loss phase. For CLA, EFSA considers 3-3.5 g a day safe for 6 months; if you want to continue for longer, check with your doctor.
Sources
- Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007;85(5):1203-1211. View publication
- Pooyandjoo M, Nouhi M, Shab-Bidar S, Djafarian K, Olyaeemanesh A. The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2016;17(10):970-976. View publication
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Statement on the safety of the «conjugated linoleic acid (CLA)-rich oils» Clarinol® and Tonalin® TG 80 as novel food ingredients. EFSA Journal. 2012;10(5):2700. View publication
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product. A varied and balanced diet and a healthy lifestyle are important.
