Important: This page is for informational purposes only, based on published peer-reviewed research and official UK dietary guidelines (NHS, EFSA, SACN). It does not constitute medical advice. Always consult your GP or pharmacist before starting, stopping, or combining supplements.
CLA — Forms, Dosage & Interactions
Also known as: conjugated linoleic acid, tonalin, clarinol
Overview
Conjugated linoleic acid (CLA) is a group of naturally occurring geometric and positional isomers of linoleic acid, an omega-6 polyunsaturated fatty acid. It is found predominantly in the meat and dairy products of ruminant animals — cattle, sheep, and goats — where gut bacteria convert dietary linoleic acid into CLA through a process called biohydrogenation. The primary dietary isomer is cis-9, trans-11 CLA (rumenic acid), which accounts for 75–90% of naturally occurring CLA in food. Commercial supplements, however, deliver a roughly equal blend of c9,t11 and t10,c12 isomers derived from safflower oil through chemical isomerisation. People supplement CLA primarily for body composition — research suggests it may produce modest reductions in body fat mass whilst preserving lean muscle. A 2007 meta-analysis of 18 randomised controlled trials (Whigham et al., American Journal of Clinical Nutrition) found that 3.2 g/day of CLA produced a statistically significant reduction in fat mass of approximately 0.09 kg per week compared to placebo. There is also emerging research into CLA's effects on metabolic health and immune function, though these areas require further investigation. The overall evidence is rated moderate. Individual responses may vary considerably.
UK Dosage Guidelines
| Guideline | Value | Source |
|---|---|---|
|
Reference Nutrient Intake (RNI)
The amount sufficient for most people |
No established RDA | NHS / SACN |
Forms Comparison
CLA is available in several supplemental forms. Bioavailability and suitability vary.
| Form Name | Bioavailability | Notes |
|---|---|---|
| Tonalin CLA | high | Patented 80% CLA from safflower oil, used in most studies |
| Clarinol CLA | high | Patented form, similar composition to Tonalin |
When to Take CLA
Recommended Time
🕑 Any — can be taken at this time
Additional Notes
Take with meals. Most studies use 3,000-6,000 mg/day split across meals.
With or Without Food
Research suggests taking CLA with food for better absorption.
Known Interactions
1 known interaction with other supplements.
CLA (conjugated linoleic acid) and omega-3 are both fatty acids that may support body composition. Research suggests they may have complementary effects on fat metabolism.
Action: Both can be taken with a meal containing fat. They are sometimes combined in body composition support formulas.
Read full analysis →Top CLA Products on AIScored
La Roche-Posay Effaclar Purifying Foaming Gel Cleanser For Oily, Breakout-Prone Skin 200ml
La Roche-Posay Effaclar Duo+M Anti-Breakout Corrective Gel Moisturiser For Oily, Blemish-Prone Skin 40ml
Lily's Kitchen Natural Adult Wet Dog Food Tins Classic Dinners Variety Pack 6 x 400g & Natural Adult Wet Dog Food Tins Grain-Free Recipe Variety Pack 6 x 400g
Harringtons Complete Wet Tray Grain Free Hypoallergenic Adult Dog Food Classics Bumper Pack 16x400g - Turkey, Lamb, Beef & Salmon - Made with All Natural Ingredients (Packaging may vary)
Brickell Men's Clarifying Gel Face Wash for Men, Natural and Organic Rich Foaming Daily Facial Cleanser Formulated With Geranium, Coconut and Aloe, 237 mL, Scented
Check interactions with your other supplements
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Frequently Asked Questions
Studies suggest a minimum of 3.2 g per day is required for meaningful effects on body fat. A meta-analysis by Whigham et al. (2007, American Journal of Clinical Nutrition) found this dose produced approximately 0.09 kg of fat loss per week versus placebo. Effects appear to plateau after roughly six months. Doses below 3 g/day are less well-studied and may not replicate trial results.
Short-term use at typical doses (3–4 g/day) appears generally safe in healthy adults. However, some research indicates the t10,c12 isomer may adversely affect insulin sensitivity and lipid profiles in certain individuals. A study by Risérus and colleagues noted impaired insulin sensitivity in abdominally obese men. Those with metabolic risk factors, liver conditions, or cardiovascular concerns should consult a GP before supplementing. Individual responses may vary.
Both Tonalin and Clarinol are patented CLA ingredients standardised to approximately 80% CLA from safflower oil, delivering a roughly equal blend of c9,t11 and t10,c12 isomers. Tonalin was used in many of the pivotal clinical trials, including the Gaullier et al. (2004) one-year RCT. Clarinol has a comparable composition and its own clinical backing. Both offer greater consistency than unbranded CLA concentrates, making them preferable when replicating study conditions.