In 30 seconds
- Take the dose on the label.
- With meals: it is a fatty acid, and spreading it out helps you remember it.
- EFSA considers 3-3.5 g a day safe for 6 months. Beyond that, check with your doctor.
- It is not recommended during pregnancy or breastfeeding, and if you have diabetes, check first.
If you have just bought CLA, or are thinking about it, these are the questions we hear most often: how many softgels, at what time, for how long and with what precautions. If you first want to know what it does and what the studies measured, see what CLA is good for.
Your daily dose
What is in your 3 softgels a day
How much to take
The dose is the one on your product's label, and it is best to stay within it.
For reference: the most cited meta-analysis adjusted its results to a dose of 3.2 g of CLA a day 1, and EFSA assessed safety at 3-3.5 g a day 3.
When to take it
With meals. CLA is a fatty acid: the usual approach is one softgel with water at each of the three main meals:
| When | What to take |
|---|---|
| Breakfast | 1 softgel with a glass of water |
| Lunch | 1 softgel with a glass of water |
| Dinner | 1 softgel with a glass of water |
| Total | 3 softgels: 2,400 mg of CLA |
Spreading it out like this has another advantage: you link it to something you already do every day, so you do not forget it. If you miss a softgel one day, do not take two at the next meal; simply carry on as normal.
How long in a row
EFSA assessed 6 months of use
For how long
The European Food Safety Authority considers 3-3.5 g of CLA a day safe for 6 months. Its safety assessment covers that period and does not extend to people with type 2 diabetes 3.
The practical approach is to take it during your fat-loss phase, which rarely lasts more than a few months. If you want to continue for more than 6 months, check with your doctor.
What to expect
The meta-analyses find fat loss compared with placebo of about 0.09 kg per week, measured over weeks and months 1 2. We go into detail in CLA: what the studies say.
What makes the difference in a fat-loss phase is the deficit, protein, strength training and rest. You will find it step by step in our fat-loss guide.
Side effects and precautions
- Digestive: in the longer trials, constipation, diarrhoea and loose stools were described 2.
- Pregnancy and breastfeeding: not recommended unless a professional advises it.
- Diabetes, medication or illnesses: check with your doctor first. EFSA has not established its safety in people with type 2 diabetes 3.
CLA and L-carnitine
Each one at its own time
What to combine it with
A common pairing is CLA with L-carnitine: CLA with meals and L-carnitine before training. We explain how to organise them in CLA and L-carnitine together. Neither contains stimulants; if you want to compare them with the caffeine-based ones, you will find it in fat burners: which ones work.
Frequently asked questions
How many CLA softgels should you take a day?
As many as your product's label says. Stay within the recommended dose.
Should CLA be taken on an empty stomach or with food?
With food. It is a fatty acid: the usual approach is one softgel with water at each of the three main meals.
How long can you take CLA for?
The European Food Safety Authority considers 3-3.5 g a day safe for 6 months; its safety assessment covers that period. If you want to take it for longer, check with your doctor.
When do you notice the effects of CLA?
Studies measure the changes over weeks and months, not days: in the meta-analyses, about 0.09 kg less fat per week compared with placebo. Take it consistently, alongside your diet and your training.
Which foods contain CLA?
Milk, cheese, butter and meat from ruminants, such as beef or lamb, but in small amounts. Supplements obtain it from plant oils, such as safflower oil.
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
- Onakpoya IJ, Posadzki PP, Watson LK, Davies LA, Ernst E. The efficacy of long-term conjugated linoleic acid (CLA) supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials. Eur J Nutr. 2012;51(2):127-134. 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
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.
