Weak evidence · Fat loss
CLA
Sold for fat loss
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
At 3.2 g per day, a meta-analysis of randomised studies found a modest fat loss of about 0.09 kg per week, which levelled off after about six months. A later review found about 1.3 kg less fat, but concluded that this is not convincingly clinically relevant in the long term.
- Dosage
- Not recommended
- Timing
- —
- Approx. price
- €15–30 per month
Watch out
The trans-10,cis-12 isomer appears to affect blood lipids unfavourably; the effect on insulin sensitivity is unclear. There are also reports of liver inflammation.
Frequently asked questions about supplements
Does CLA really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does CLA cost?
€15–30 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Whigham LD et al. (2007). Efficacy of free fatty acid conjugated linoleic acid supplementation on body composition: a meta-analysis. Am J Clin Nutr 85(5):1203-1211. (meta-analysis)
- Onakpoya IJ et al. (2012). The efficacy of long-term conjugated linoleic acid supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials. Eur J Nutr 51:127-134. (meta-analysis)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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