Are CLA Supplements Worth It? The Truth About This Popular Omega-6 Fatty Acid

# Are CLA Supplements Worth It? The Truth About This Popular Omega-6 Fatty Acid

In the endless search for a shortcut to fat loss, the supplement aisle can feel like a treasure trove of promises. Bottles with bold claims line the shelves, and among the most popular is CLA, or Conjugated Linoleic Acid. It’s touted as a fat-burning, muscle-building powerhouse. But with so much conflicting information out there, a crucial question remains: **are CLA supplements worth it?**

The short answer is likely no for most people. While the science isn’t entirely black and white, the potential benefits are often exaggerated and overshadowed by the cost and potential side effects. This article will break down the truth about CLA, separating the marketing hype from the scientific reality to help you decide if it deserves a place in your routine.

## What Exactly is CLA?

Before we dive into its effectiveness, let’s clarify what CLA is. Conjugated Linoleic Acid is a naturally occurring type of polyunsaturated omega-6 fatty acid. In simpler terms, it’s a type of fat. You can find it naturally in the meat and dairy products of ruminant animals like cows, goats, and sheep.

However, there’s a critical difference between the CLA you get from your food and the CLA you get in a pill.

* **Natural CLA:** The primary form found in grass-fed beef and dairy is called *cis-9, trans-11*. This is the type that has been part of the human diet for centuries.
* **Supplemental CLA:** The CLA sold in supplements is derived from chemically altered vegetable oils, usually safflower or sunflower oil. These supplements contain a mix of different CLA forms (isomers), primarily *cis-9, trans-11* and *trans-10, cis-12*.

This difference is important because these two main forms of CLA act very differently in the body, and the *trans-10, cis-12* isomer is linked to both the potential fat-loss effects and most of the negative side effects.

## The Promised Benefits of CLA: What Does the Hype Say?

Walk into any health store, and you’ll see CLA marketed with some impressive claims. The supplement industry promotes it as a multi-pronged tool for improving body composition.

### Fat Loss and Weight Management

This is the number one reason people buy CLA. The theory is that it helps the body burn existing fat for energy, inhibits the production of new fat cells, and increases metabolic rate. In a perfect world, this would mean losing fat without drastically changing your diet or exercise routine.

### Building Lean Muscle Mass

The second major claim is that CLA helps increase or preserve lean muscle mass. This is particularly appealing for those on a calorie-restricted diet, as muscle loss is a common side effect of losing weight. The idea is that CLA helps you lose fat while holding onto your metabolically active muscle tissue.

## The Science vs. The Hype: What Does Research Actually Show?

This is where the marketing claims begin to crumble. While initial studies on animals showed very promising results, the research on humans tells a much different, and far less impressive, story.

### The Evidence for Fat Loss: Mixed and Modest at Best

When scientists put CLA to the test in human clinical trials, the dramatic fat-burning effects seen in mice simply didn’t translate.

A major review of 18 high-quality human studies, published in the *American Journal of Clinical Nutrition*, came to a clear conclusion. It found that a daily dose of 3.2 grams of CLA produced a very small amount of fat loss—about 0.11 pounds per week, or less than half a pound a month—compared to a placebo.

For most people, losing an extra pound every two to three months is simply not a significant enough result to justify the cost and potential risks of a daily supplement. The truth is, the effect is so small that you might not even notice it. The question of whether **CLA supplements are worth it** for this tiny benefit becomes easy to answer.

### Impact on Muscle Mass

What about building or preserving muscle? Here, too, the evidence is weak and inconsistent. Some studies show a very slight benefit in preserving lean body mass during weight loss, while others show no effect at all. It is certainly not a powerful anabolic or muscle-building agent like creatine or sufficient protein intake. You’ll get far more muscle-preserving benefits from consistent strength training and eating enough protein than you ever will from a CLA pill.

## Are There Any Downsides? Potential Side Effects and Risks

A supplement isn’t worth taking if its risks outweigh its meager benefits. Unfortunately, the high doses of the specific CLA isomers found in supplements are associated with several health concerns that you don’t get from eating grass-fed beef.

### Common Digestive Issues

The most frequently reported side effects are digestive. Many users experience nausea, stomach pain, diarrhea, and fatigue, especially when first starting the supplement. While not dangerous, these symptoms can be unpleasant enough to make the supplement not worth taking.

### More Serious Health Concerns

More troubling are the potential metabolic effects of long-term, high-dose CLA supplementation. Remember the *trans-10, cis-12* isomer we talked about? Research has linked it to several serious issues:

* **Increased Inflammation:** Some studies show that CLA supplements can increase inflammatory markers in the body, which is linked to a host of chronic diseases.
* **Insulin Resistance:** A major concern is that CLA can reduce insulin sensitivity, which is a step toward developing metabolic syndrome and type 2 diabetes.
* **Fat Accumulation in the Liver:** Perhaps the most serious risk is the potential for CLA to cause fat to build up in the liver, a condition known as hepatic steatosis or fatty liver disease.

These risks are associated with the high, concentrated doses found in supplements, not the small amounts of natural CLA found in food.

## Natural Food Sources of CLA vs. Supplements

If you’re interested in the potential benefits of CLA, the best way to get it is through your diet. The amount and type of CLA in food don’t carry the same risks as processed supplements.

The best sources are meat and dairy from 100% grass-fed animals. When cows eat grass instead of grain, the CLA content in their milk and meat can be 300-500% higher.

Excellent food sources include:

* Grass-fed beef
* Full-fat dairy like butter, cheese, and whole milk from grass-fed cows
* Lamb

Getting CLA from whole foods also provides a host of other essential nutrients, like high-quality protein, vitamins, and other healthy fats, without the risk of side effects.

## The Final Verdict: Are CLA Supplements Worth It?

After weighing the evidence, the verdict is clear. **For the vast majority of people, CLA supplements are not worth the money or the potential health risks.**

The promised fat loss is clinically insignificant—so small you’re unlikely to notice it. The muscle-building claims are not well-supported by human research. And these underwhelming results come with a list of potential side effects ranging from digestive upset to serious metabolic issues like insulin resistance and fatty liver.

Instead of spending your money on a pill with a poor track record, invest in the fundamentals that are proven to work:

* **A Sustainable Calorie Deficit:** The cornerstone of fat loss.
* **Sufficient Protein Intake:** To preserve muscle mass while dieting.
* **Consistent Strength Training:** To build and maintain muscle.
* **Regular Physical Activity:** To increase energy expenditure and improve overall health.
* **Quality Sleep:** Crucial for hormone regulation and recovery.

These methods are not as flashy as a “fat-burning” pill, but they are safe, effective, and guaranteed to deliver far better results than any CLA supplement ever will.