Overhyped. Maybe 1-2 lbs over 6 months. Not worth the stomach issues.
CLA is a naturally occurring fatty acid found primarily in meat and dairy products from grass-fed ruminant animals. It's a type of omega-6 fatty acid with a unique molecular structure that sets it apart from regular linoleic acid.
The supplement industry heavily markets CLA as a "fat-burning" compound, claiming it can help reduce body fat while preserving muscle mass. These claims stem from animal studies showing impressive results in rats and mice.
The reality? Human studies tell a very different story. While CLA does have some biological activity in the human body, the fat loss effects are minimal at best—we're talking maybe 1-2 pounds over 6 months of consistent use.
CLA claims to support fat loss through several mechanisms:
CLA supposedly works by interfering with the enzyme lipoprotein lipase (LPL), which plays a role in storing fat in cells. By blocking this enzyme, CLA theoretically reduces fat storage and increases fat breakdown.
Some research suggests CLA may slightly increase metabolic rate and energy expenditure, leading to more calories burned throughout the day.
CLA is marketed as having muscle-preserving properties during caloric restriction, which could theoretically help maintain metabolic rate during dieting.
These mechanisms work beautifully in rodent studies. In humans? The effects are dramatically smaller. What causes dramatic fat loss in rats causes maybe 1-2 pounds over months in humans—if anything at all.
Bottom Line: The fat loss from CLA is so minimal that you'd lose more weight by simply eating one less cookie per day. And that's without the potential side effects and monthly supplement costs.
| Purpose | Dosage | Timing |
|---|---|---|
| Fat Loss (Research Dose) | 3-6g daily | Split into 2-3 doses with meals |
| Maintenance | 3g daily | With largest meals of the day |
| Athletic Performance | Not recommended | Insufficient evidence |
Note: Most studies use 3-6g daily. The Nutricost product provides 800mg per softgel, so you'd need 4-8 softgels daily to match research dosages. At that rate, you're looking at monthly costs that far outweigh the minimal benefits.
Let's break down the real cost of CLA supplementation:
For losing 1-2 pounds over 6 months, you're spending about $63 ($10.50 × 6). You could achieve better results by investing that money in better quality food, a food scale, or even a single session with a nutritionist.
MAYBE—If You're Already Optimizing Everything Else
CLA is the definition of "overhyped." The supplement industry took promising rat studies and ran wild with marketing claims that don't hold up in human trials.
Here's the truth: Yes, CLA might help you lose 1-2 pounds over 6 months. But that's equivalent to cutting 50 calories per day from your diet—literally one Oreo cookie. You'd get better results by eating one less snack per day or walking an extra 10 minutes.
When might CLA be worth it? Only if you've already optimized everything else—nutrition, training, sleep, stress management, and basic supplementation (caffeine, protein, creatine). If you're at that level and looking to squeeze out every possible 1% advantage, sure, give it a shot. But most people aren't at that level.
The bigger problem: CLA commonly causes digestive issues that make the minimal fat loss completely not worth it. Stomach pain and diarrhea aren't fun, especially for a supplement that might help you lose half a pound.
Skip CLA unless you're an advanced athlete or bodybuilder who's already optimized everything else. Spend your money on quality food, better sleep tools, or proven supplements like caffeine and protein powder. The fat loss from CLA is so minimal it's essentially negligible for most people.
If you still want to try it because you're optimizing every detail, Nutricost offers good value. But don't expect miracles—expect mild digestive discomfort and maybe a pound or two of fat loss if you're lucky.
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