6 Best Conjugated Linoleic Acid (CLA) Supplements – For Weight Loss, Bodybuilding & More

We’ve shortlisted products we think may be helpful for our readers. If you purchase any product through the links on our page, we may receive a small commission at no extra cost to you.

Looking for the best CLA supplements? We’ve got you covered.

Conjugated Linoleic Acid (CLA) is a type of omega-6 fatty acid. It naturally occurs in meat and dairy products, especially grass-fed animals. [1] Despite being trans fat, it is considered healthier as it occurs naturally in the foods we eat, unlike industrial trans fat. CLA supplements have been recognized as an important tool for weight loss and have been a favorite within the body-building community. 

Numerous studies have been done to know its health and wellness benefits. A review paper from 2015 states that CLA aids in breaking down body fats. It also promotes changes in lipid metabolism which can result in the modulation of the immune system, reduction of body fat, and reduced blood glucose. [2]

Another study showed that consuming 7.2g of CLA daily led to increased leg press gains, skin-fold corrected arm girth and overall body mass. It’s important to note that they accompanied it with a bodybuilding regimen. [3] However, some suggest that the way CLA increases lean muscle mass and decreases body fat mass needs to be studied more.

The amount of CLA you consume depends on your diet or the supplements you take. Most people consume CLA through their daily diet. The CLA in dietary supplements is not derived from food, but rather, is made chemically. 

If you’re interested in commencing a CLA supplement, we’ve got a list of some of the best CLA supplements on the market for bodybuilding, weight loss, and more!

---

Quick Summary

Best Value/Best Seller: BulkSupplements CLA Softgels

Best for Body Building: Sports Research CLA 1250

Best for Weight Loss: NatureWise CLA 1250

Best for Fat Loss: Life Extension Super CLA Blend with Sesame Lignans

---

Brand	CLA Content per Capsule	Price/Number of Capsules	Dosage Recommendation
Life Extension Super CLA Blend with Sesame Lignans	3,000 mg	~$27.00/120	Take 3 soft gel capsules daily with meals.
Clinical Effects CLA Softgels	1,000mg	~$30/60	Take 1 soft gel twice a day with a meal
NatureWise CLA 1250	1,000mg	~$13/90	Take 3 soft gels daily with meals
BulkSupplements CLA Softgels	1,000mg	~$12/100	Take 1 soft gel three times daily with meals
Solgar Tonalin CLA	1,014mg	~$20/60	Take 1 soft gel twice daily preferably with meals
Sports Research CLA 1250	1,187mg	~$26/180	Take 1 liquid soft gel 1-3 times daily 30 minutes before a meal

Best Conjugated Linoleic Acid (CLA) Supplements of 2023

CLA dietary supplements are not kept secret. They are widely available in the market with a lot of varieties. They are available in capsule (soft gels) and liquid forms. Trying to choose one can be quite a headache! But worry no more because we’ve compiled some of the best CLA supplements that might just be perfect to meet your needs.

Life Extension Super CLA Blend with Sesame Lignans

CLA CONTENT PER CAPSULE (mg)

3,000 mg (std. to 78% conjugated linoleic acid)

PRICE / NUMBER PER CAPSULE

$27.00/120 soft gels

DOSAGE RECOMMENDED BY BRAND

Adults: Take 3 soft gel capsules daily with meals. You can divide the doses or take them all at once.

This supplement is made by one of the most reliable brands in the industry, Life Extension, which boasts 98% positive reviews. The product has gone on extensive testing in the name of transparency. It’s a bit more pricey compared to competitors but it’s worth it considering the number of soft gels per container.

This product has an innovative capsule formula to support healthy weight management. Aside from the 3000mg CLA content, it also has sesame seed lignan extract to enhance the benefits. The extract aids in the fat breakdown and stimulates fatty acid oxidation which is also known as lipolysis. A lot of customers were happy with the results, noting that they started losing weight by consistently taking the capsules with their meals.

---

Clinical Effects CLA Softgels

CLA CONTENT PER CAPSULE (mg)

1,000mg (80% conjugated linoleic acid)

PRICE / NUMBER PER CAPSULE

$29.95/60

DOSAGE RECOMMENDED BY BRAND

Adults: Take 1 soft gel twice a day with a meal

The Clinical Effects CLA gets its CLA content from safflower oil, which is chemically altered to create the substance in high amounts. Nonetheless, Clinical Effects CLA has gotten some great reviews (over 700 positive reviews) regarding its effectiveness. 

The product is marketed as a supplement that promotes weight loss, supports heart health, and aids in reducing fat deposits. The benefits can be achieved without the use of stimulants such as caffeine. This weight loss supplement is made from 100% natural and clinically proven ingredients. Additionally, the product is made inside an FDA-licensed facility which means the company complies with regulations.

To ensure consumers get the best, this CLA supplement has been tested for ingredient accuracy and safety. It’s also made with plant-based ingredients.

---

NatureWise CLA 1250

CLA CONTENT PER CAPSULE (mg)

1,000mg (standardized to a high potency of 80%)

PRICE / NUMBER PER CAPSULE

$12.55/90 

DOSAGE RECOMMENDED BY BRAND

Adults: Take 3 soft gels daily with meals

Naturewise CLA 1250 is manufactured in a cGMP (Good Manufacturing Practices) certified facility which is audited by independent parties to ensure quality control. According to the company, this CLA supplement has extracts from premium-quality safflower oil. Furthermore, it is plant-based and the other ingredients are non-stimulating for safe continuous use. This supplement encourages energy production which is great for sustained physical activities. Moreover, it supports muscle growth and obstructs the breakdown of muscle mass after exercise. 

As for its effectiveness, there are some great reviews with proof of customers losing weight within a couple of months. They take the softgels along with their meals while also having an exercise regime or healthy diet. However, numerous customers have complained about numerous side effects such as stomach and back pains, headaches, and nausea. As for the price, it is quite reasonable considering that one container contains 90 capsules.

---

BulkSupplements CLA Softgels

CLA CONTENT PER CAPSULE (mg)

1,000mg (78% conjugated linoleic acid from safflower oil)

PRICE / NUMBER PER CAPSULE

$11.96/100

DOSAGE RECOMMENDED BY BRAND

Adults: Take 1 soft gel three times daily with meals

BulkSupplements is one of the most trusted brands in the industry and has produced over 500 types of health supplements for all types of purposes. The BulkSupplements CLA is the most affordable one on our list. The addition of vitamin E can reduce inflammation and keep your skin healthy. Moreover, this supplement can help your metabolism and burn fats. The CLA comes from safflower oil and contains no additives. Each batch is lab-tested quality, purity, and verification. 

Generally, it has garnered a lot of positive reviews for its effectiveness in helping consumers lose weight and in toning their bodies. On Amazon, the product has 8,392 reviews and has an average of 4.5 stars out of 5. The biggest complaint from the customers is that the capsules emit an unappetizing smell. Some side effects were reported but other than that, this has been received well.

---

Solgar Tonalin CLA

CLA CONTENT PER CAPSULE (mg)

1,014mg

PRICE / NUMBER PER CAPSULE

$19.69/60

DOSAGE RECOMMENDED BY BRAND

Adults: Take 1 soft gel twice daily preferably with meals

This specific supplement is made by Solgar, which has been around since 1947. They do in-house manufacturing and commit to the highest quality standards (USP Water Filtration, HEPA Air Filtration). This supplement contains Tonalin from safflower seed oil (1300mg) and each capsule contains 1,014 mg of CLA. The capsules are encased in an amber glass container that protects them from heat, moisture, and light. 

It has been well received according to the reviews online for its effectiveness. In conjunction with a healthy diet and an active lifestyle, customers say they’ve been able to lose weight by taking the supplement. Additionally, some have reported an increase in energy and reduced appetite.

---

Sports Research CLA 1250

CLA CONTENT PER CAPSULE (mg)

1,187mg

PRICE / NUMBER PER CAPSULE

$26.00/180

DOSAGE RECOMMENDED BY BRAND

Adults: Take 1 liquid soft gel 1-3 times daily 30 minutes before a meal

Sports Research CLA can be considered as one of the most efficient in the market. According to the company, each capsule contains 95% of pure CLA. It’s a great choice for those who want to build muscle mass quickly (bodybuilders) or want to shed body fats faster. 

If you just want to try this out, you can choose the 90 soft gels option instead of the 180. The company also offers a plant-based version for vegans or vegetarians with a lower CLA purity of 80%. Generally, the product is received well for its capsule size and effectiveness. In iHerb, it has a 4.6-star rating out of 5 from 1,088 reviews.

---

How To Choose the Best Conjugated Linoleic Acid Supplement

As mentioned, meat and dairy are sources of CLA but if your daily diet does not include these foods in bulk, you may need to take supplements. Let’s discuss the main factors when choosing the right dietary supplement for you. Remember, not all supplements are created the same.

Check for Additives and Fillers

While additives and fillers serve some purpose, they offer no nutritional value. Additionally, those ingredients can trigger allergic reactions so be cautious. If possible, opt for supplements with minimal or no additives and fillers at all.

CLA Supplement Dosage Recommendations

It’s extremely important to know the dosage you need before making a decision. CLA found in supplements are larger than what is found in meat and dairy. Large doses can increase the risks of side effects. According to animal and human studies, large doses might lead to insulin resistance and inflammation. [4] 

As you can consume it through your diet already, your supplemental dosage will depend on your needs. Studies suggest that the ideal daily dosage is between 3 grams and 6 grams.  The minimum dosage may increase depending on your weight or body composition. Consult your doctor or nutritionist to guide you when making a decision. 

Know the Ingredients/CLA Content

The supplements are not made of CLA found in foods. It is chemically extracted from different oils high in linoleic acid such as sunflower, soybean, and safflower oils. The supplements made from these oils have mixed isomers rather than natural CLA.

When choosing the perfect supplement for you, pay attention to the amount of CLA in the supplement. For instance, if the packaging says the supplements contain 1250g of ingredients, it is more than likely that 80% of it is active CLA. Taking a look at the CLA content per capsule will give you an idea of how many tablets you need to take daily.

Possible Side Effects of CLA Supplements

Just like other dietary supplements, CLA can cause some side effects. Large doses can cause diarrhea, nausea, and insulin resistance. [5] It can also affect those with diabetes because CLA can worsen how your body absorbs sugar. It can lower good cholesterol as well.

There are not a lot of studies regarding its safety, hence, doctors don’t recommend pregnant women and children to take CLA supplements. Also, before taking any forms of CLA supplements, it’s better to consult your doctor or other health practitioners. Be extra cautious especially if you’re taking other medications.

Frequently Asked Questions (FAQ):

Is CLA good for fat loss?

Yes, it can help you to lose fats. Supplements should be combined with healthy eating and exercise.

Can CLA make you gain weight?

So far, there is no evidence of this. Moreover, unless you stop taking the supplements or if you don’t accompany it with exercise and healthy eating.

Is CLA bad for you? 

Not necessarily. It depends on each customer. In addition, some reported side effects while others are completely fine after taking the supplements.

Can CLA work for belly fat? 

A study from the International Journal of Obesity discussed the possible connection of CLA and abdominal fat reduction in overweight men. [6] However, another study found that CLA did not reduce waist circumference. [7] In conclusion, it will depend on each individual using the supplements and their lifestyles.

When is the best time to take CLA?

The best time to take CLA supplements is with any of your main meals. People have noted that they experience the best results from CLA supplementation if it is taken with food. Hence, you can take your CLA supplements during or right before your meal.

Is CLA + carnitine good for you?

The effects of this combination will differ from person to person. L-carnitine may help to burn belly fat, support weight management, and enhance your exercise performance. Since L-carnitine has similar benefits to CLA, you may find a combination of the two in certain supplement brands. Theoretically, this combination should be more effective in helping you achieve a healthy weight and burn belly fat. But more research needs to be conducted to confirm this.

Bottomline: Best CLA Supplements

Conjugated Linoleic Acid is an omega-6 fatty acid found mainly in dairy and meat products. Weight loss and fat loss are among the many health benefits of CLA, making it an ideal ingredient in supplements. Choosing the right high-quality supplement can lead you to achieve your goals. Just don’t forget to accompany the supplements with the right diet and an active lifestyle.

Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional. We have assembled this article through in-depth research based on the information available at the date of publishing.  We may receive a small commission for purchases you make through our links, but this comes at NO extra cost to you. This commission allows us to continue doing what we love through Health Plugged, which is delivering evidence-based health information to our readers worldwide.

• Dhiman, T. R., Anand, G. R., Satter, L. D., & Pariza, M. W. (1999). Conjugated linoleic acid content of milk from cows fed different diets. Journal of dairy science, 82(10), 2146–2156. https://doi.org/10.3168/jds.S0022-0302(99)75458-5
• Lehnen, T. E., da Silva, M. R., Camacho, A., Marcadenti, A., & Lehnen, A. M. (2015). A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism. Journal of the International Society of Sports Nutrition, 12, 36. https://doi.org/10.1186/s12970-015-0097-4
• Adams, R. E., Hsueh, A., Alford, B., King, C., Mo, H., & Wildman, R. (2006). Conjugated linoleic Acid supplementation does not reduce visceral adipose tissue in middle-aged men engaged in a resistance-training program. Journal of the International Society of Sports Nutrition, 3(2), 28–36. https://doi.org/10.1186/1550-2783-3-2-28
• Risérus, U., Basu, S., Jovinge, S., Fredrikson, G. N., Arnlöv, J., & Vessby, B. (2002). Supplementation with conjugated linoleic acid causes isomer-dependent oxidative stress and elevated C-reactive protein: a potential link to fatty acid-induced insulin resistance. Circulation, 106(15), 1925–1929. https://doi.org/10.1161/01.cir.0000033589.15413.48
• Benjamin, S., Prakasan, P., Sreedharan, S., Wright, A. D., & Spener, F. (2015). Pros and cons of CLA consumption: an insight from clinical evidences. Nutrition & metabolism, 12, 4. https://doi.org/10.1186/1743-7075-12-4
• Risérus, U., Berglund, L., & Vessby, B. (2001). Conjugated linoleic acid (CLA) reduced abdominal adipose tissue in obese middle-aged men with signs of the metabolic syndrome: a randomised controlled trial. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 25(8), 1129–1135. https://doi.org/10.1038/sj.ijo.0801659
• Rahbar, A. R., Ostovar, A., Derakhshandeh-Rishehri, S. M., Janani, L., & Rahbar, A. (2017). Effect of Conjugated Linoleic Acid as a Supplement or Enrichment in Foods on Blood Glucose and Waist Circumference in Humans: A Metaanalysis. Endocrine, metabolic & immune disorders drug targets, 17(1), 5–18. https://doi.org/10.2174/1570161115999170207113803