The Best Conjugated Linoleic Acid Supplements of 2024

The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here.

Whether you’re looking to burn fat, enhance muscle sculpting or boost your weight loss, you may be considering adding a conjugated linoleic acid (CLA) supplement to your diet. But you’re probably also wondering whether a CLA supplement is right for your goals, what benefits it offers to your body and how to choose the right supplement. CLA is a simpler formula than what you may find in the top fat burners for women and men, and is a great option to add to any other muscle growth supplements you may be taking already. We’ve broken all of that down for you in this guide, including our picks for the best CLA supplements in 2024.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for Best CLA Supplements in 2024:

• Best CLA Supplement Overall: GNC Total Lean CLA
• Best CLA and Carnitine Supplement: BPI Sports CLA + Carnitine
• Best CLA Supplement for Bodybuilding: SportsResearch CLA
• Best Stimulant-Free CLA Supplement: Evlution Nutrition CLA 1000
• Best Vegan/Gluten Free CLA Supplement: Naturewise CLA

Best CLA Supplement Overall: GNC Total Lean CLA

Key features and specs:

• CLA per serving: 2,000 milligrams
• Certifications: Gluten-free, stimulant-free
• Subscription: Monthly, 10% savings, or save 10% with in-store pickup
• Best for: Gluten-free athletes, athletes who want to minimize dairy and beef intake, athletes looking to avoid stimulants
• Price per serving: $1.10

Founded in 1935 with a single Pittsburgh storefront, GNC has since become a leader in the nutritional science industry. GNC places a heavy emphasis on quality, safety and efficacy, and the company’s Truth in Labeling Policy includes all of the information needed to make a well-informed decision, including supplement facts, evidence-based claims about ingredients, allergen warnings and more.

GNC Total Lean CLA is a stimulant-free, gluten-free supplement marketed to help fuel metabolism, improve body composition and improve muscle tone when combined with diet and exercise. It contains four grams of CLA sourced from safflower oil. Each serving contains 2,000 milligrams of CLA, and GNC instructs athletes to take two servings per day.

GNC Total Lean is our top pick for the best CLA supplement because of its simple formula. Each serving contains just 25 calories but delivers 2,000 milligrams of CLA. It also does that without gluten or stimulants, making this supplement a suitable choice for many athletes, including those with dietary restrictions. 

Several customers commented that they have seen no or minimal results, while others described noticeable results while taking this supplement, including increased fat burn and weight loss.

What we like:

• No caffeine or stimulants
• Just 25 calories per serving
• Gluten-free

What to consider:

• Must take twice a day

Best CLA and Carnitine Supplement: BPI Sports CLA + Carnitine

Key features and specs:

• CLA per serving: 2.5 grams of omega-6 fatty acid and CLA matrix
• Certifications: Stimulant-free
• Subscription: N/A
• Best for: Athletes who prefer powdered supplements, athletes looking for great tasting supplements
• Price per serving: $0.55

Based in Hollywood, Florida, BPI Sports is a developer, formulator and marketer of sports nutrition supplements. BPI sports has earned a strong reputation for its quality, great tasting products.

BPI Sports CLA + Carnitine is one such supplement. Ingredients include vitamin D3, carnitine, CLA from safflower oil powder, coconut oil powder and avocado oil powder. Each serving is 10 calories and contains one gram of total fat, as well as 250 milligrams of vitamin D3. Each serving also contains 2.5 grams of omega-6 fatty acids and CLA.

This supplement is free of stimulants, making it ideal for athletes who want to avoid the jitters. It’s available in four fun flavors: Fruit Punch, Snow Cone, Rainbow Ice and Watermelon Freeze. Since it’s powdered and designed to be mixed with water, you can also easily take it along with you when you head to the gym as part of your preworkout routine.

According to the supplement’s instructions, you should mix one scoop of powder with six to eight ounces of water. BPI Sports recommends that you take the supplement twice a day, in the morning and evening.

What we like:

• Stimulant-free
• Available in four flavors
• 30-day money-back guarantee

What to consider:

• Designed to be mixed with water
• Instructions state to take twice a day
• Label doesn't say exactly how many grams of CLA the supplement actually has 

Best CLA Supplement for Bodybuilding: Sports Research CLA

Key features and specs:

• CLA per serving: 1,187 milligrams
• Certifications: Gluten-free, non-GMO, soy-free, ability to use Track Your Lot feature to verify third-party testing and certificate analysis
• Subscription: 15% savings, delivery every 30, 60 or 90 days
• Best for: Bodybuilders looking for a low-calorie supplement, busy athletes who want a supplement you can take just once per day, athletes with soy or gluten intolerances
• Price per serving: $0.20 for 90 count, $0.14 for 180 count

Sports Research has been manufacturing research-backed vitamins, supplements and performance essentials for more than 40 years. All of the company’s products are made in cGMP-compliant United States facilities. You can also use Sports Research’s Track Your Lot feature to view the certificate analysis and third-party testing for each product that you buy.

The Sports Research CLA is a non-stimulating supplement that contains safflower seed oil and CLA in a softgel. There are no fillers, and the supplement is free of gluten, soy and GMO. Every serving contains 1,187 milligrams of CLA.

This supplement is our top pick for bodybuilders because of its ease of use and quality. Since it’s designed to be taken just once per day, it’s ideal for busy athletes. It’s also a great choice for athletes looking to maximize their body condition while minimizing calorie intake, since each serving has just 15 calories and 1.5 grams of fat.

While reviews are largely positive, several reviewers noted that they saw no weight loss or fat reduction, and some noted that the softgels were large and difficult to swallow. Amazon customer Joanne Melendez noted that she has seen multiple changes in her body while using this supplement. “I have noticed a decrease in body fat, an increase in lean muscle mass and improved exercise performance,” she writes. Gary C. has also seen a gradual reduction in body fat: “CLA isn’t speedy—you need to use it consistently and regularly. For me it works—after a couple months of steady use, along with my regular workouts and a good diet, I’m happy to say that I have indeed burned off a bit of unwanted fat around my abs,” he says.

What we like:

• Simple to take just once per day
• Free of gluten, soy and GMOs
• Option to view third-party testing and certificate analysis

What to consider:

• Some reviewers found the softgels to be too large

Best Stimulant-Free CLA Supplement: Evlution Nutrition CLA 1000

Key features and specs:

• CLA per serving: 1,000 milligrams
• Certifications: Non-GMO, non-stimulant
• Subscription: Monthly, 10% savings
• Best for: Athletes who want to avoid caffeine, athletes looking for a low-calorie supplement, those looking to achieve a healthy weight
• Price per serving: $0.14 for 90 count, $0.10 for 180 count

Evlution Nutrition is based in Sunrise, Florida and designs and distributes products for nutrition, health and sport, including supplements and branded workout gear. Evlution Nutrition CLA 1000 is a stimulant-free supplement that contains a CLA blend with safflower oil. Each serving delivers 1,000 milligrams of CLA, and the only other ingredients are gelatin, glycerin and purified water. Each serving is just 10 calories, with one gram of total fat.

This supplement is our top pick for the best stimulant-free CLA supplement. Its minimal ingredients contain no fillers or GMO ingredients. The rapid-release softgels are convenient, and the lack of stimulants helps you to avoid jitters or caffeine crashes. According to the directions, you should take one softgel with morning, noon and evening meals.

Amazon reviews for this CLA supplement are largely positive, though a few buyers did note that they saw no results. Verified purchaser Olivia Chrisman found the supplement effective when paired with diet and exercise, writing, “Actually works IF you use it to supplement a fat loss diet! It isn’t a magic pill, but when used along with a fat loss protocol … it will for sure help aid your body to burn off fat!”

What we like:

• Contains no stimulants
• Low calorie
• Convenient softgel

What to consider:

• Designed to be taken three times per day

Best Vegan + Gluten-Free CLA Supplement: NatureWise CLA 1250

Key features and specs:

• CLA per serving: 1,000 milligrams
• Certifications: Non-stimulating, gluten-free, non-GMO
• Subscription: Monthly, 5%
• Best for: Vegetarians, those looking to achieve a lean body mass, athletes with food allergies or sensitivities
• Price per serving: $0.14 for 90 count, $0.12 for 180 count

Founded in 2012 in Ashland, Oregon, NatureWise is a healthy lifestyle brand that has undergone rapid growth. This supplement company is committed to using clean, natural ingredients, and creates organic supplements to help you live your best life.

The NatureWise CLA 1250 is a plant-based, gluten-free, non-stimulating supplement. It contains CLA derived from safflower seed oil in a softgel. The directions for a standard serving instruct adults to take one softgel three times per day with meals, but also specify that adults can take up to three softgels three times daily with meals. Each single-softgel serving delivers 1,000 milligrams of CLA.

We chose NatureWise CLA as the best vegan and gluten-free CLA supplement because of its limited ingredients. Not only is this supplement gluten-free, but it also contains no wheat, gluten, dairy, soy, eggs, tree nuts, peanuts, fish and shellfish or other ingredients that are common allergens. As a result, it’s a practical choice for those with food sensitivities or allergies.

Customer reviews of these CLA softgels are overwhelmingly positive. Many reviewers describe the softgels as being easy to swallow, and several note weight and fat loss after using the product for at least a month.

What we like:

• Multiple dosage options
• Free of allergens like eggs, tree nuts and fish
• Affordable price

What to consider:

• Minimal autoship discount

What Is Conjugated Linoleic Acid?

According to the Memorial Sloan Kettering Cancer Center, Conjugated Linoleic Acid (CLA) is a polyunsaturated fatty acid. It’s naturally found in the milk and meat of ruminants, like cows, goats and sheep.

Amy Myers, M.D., explains that CLA is technically a trans fat. “Industrial trans fats are different from natural trans fats because they are artificial and can be damaging to your health,” she says. “Natural trans fats such as CLA (conjugated linoleic acid) are essential to your body and have numerous benefits.”

The Penn State Extension explains that dairy products, like butter, mozzarella cheese and cottage cheese contain some of the highest concentrations of CLA. Fresh ground beef also contains high amounts of CLA, while other meats and animal products, like fish and pork, contain only minimal amounts.

While you can consume small amounts of CLA naturally by eating the foods referenced above, CLA has also become a popular supplement because of its potential health benefits.

Related Post: Fatty15 Fatty Acid Supplement Review

Conjugated Linoleic Acid Benefits

CLA, both in its natural form and through supplementation, may have many benefits for humans.

Enhanced immune response

CLA may support the immune system. A 2005 study found that dietary CLA supplementation beneficially affected immune system function in healthy study participants. The supplementation appeared to support a healthy inflammatory response. A 2003 study on males receiving the hepatitis B vaccine found that nearly twice as many participants who received CLA established protective hepatitis B antibody levels compared to participants receiving a placebo.

Improved heart health

Supporting your heart health may also be one of the benefits of CLA. Limited research has been done on CLA’s effect on heart health so far, but a 2018 British Regional Heart Study found that CLA may offer cardiovascular benefits. The study found that high CLA (as a percentage of a participant’s total fatty acids) was associated with reduced heart failure. Those results were found in older men who had a higher dairy fat intake, which is a major dietary source of CLA.

Better blood glucose regulation

In some cases, there’s evidence that CLA may help to regulate blood glucose levels. However, there’s contrasting information surrounding these potential blood glucose regulation benefits. According to a 2015 comprehensive review of CLA studies, animal studies indicated that CLA can delay the onset of diabetes. Some studies have shown no changes in glucose or insulin with CLA supplementation.

A 2004 study investigated the use of CLA supplementation and its effect on glucose and insulin metabolism in participants with type 2 diabetes, finding that CLA supplementation increased fasting glucose concentrations and reduced insulin sensitivity. The results indicate that CLA has potentially adverse effects when used by people with type 2 diabetes.

Cancer prevention

It’s also possible that CLA may help to prevent cancer, though these effects have not yet been widely studied in humans. A 1987 study found that mice treated with CLA had a lower tumor incidence than control mice.

What Does CLA Do To Your Body?

Scientists are still working to understand how CLA works within the human body, but a few theories have scientific backing so far. In addition to the benefits highlighted above, a 2009 study found evidence that suggests CLA may help to reduce fat mass and increase insulin sensitivity. Another 2009 study’s findings indicate that CLA might help to prevent your body from storing extra fat. And a 2008 study suggests that CLA may boost your metabolism by increasing your energy use, boosting fat burning and weight loss.

Keep in mind that research on CLA is still in its early phases. In fact, a 2015 review of CLA studies noted that in many instances, the results are inconsistent, and more studies need to be performed focusing on CLA’s effects on humans, rather than on its effects on animals.

Does CLA really help with fat loss?

Study results conflict regarding CLA’s help with fat loss. A 2007 analysis of 18 CLA studies published in The American Journal of Clinical Nutrition found that study participants taking CLA experienced only minor body fat loss compared to participants who were taking a placebo. Additionally, a 2007 review published in Public Health Nutrition found that study participants who had taken CLA experienced no body weight change when compared with participants who took a placebo.

But other studies tell a different story. A 2019 review published in Dietary Bioactives and Human Health found that CLA did result in weight loss in both animals and humans. A 2019 summary of a randomized controlled trial published in Archives of Iranian Medicine found that study participants who took CLA for three months experienced a significant reduction in body fat, which suggests that CLA could help with weight loss in humans.

The Office of Dietary Supplements states that CLA “may help you lose a very small amount of weight and body fat.”

Conjugated Linoleic Acid Dosage

According to the Office of Dietary Supplements (ODS), CLA “seems to be safe at up to six grams a day for one year.” The ODS notes that CLA can cause an upset stomach, constipation, diarrhea, loose stools and indigestion.

How to Choose the Best CLA Supplement for You

To maximize your success with a CLA supplement, it’s important to choose the supplement that’s the best fit for you. Considering these factors can help you to narrow down your options..

Form

CLA supplements are available in multiple forms, including softgels and powdered supplements. You may have a preference for the type of supplement that works best for you, whether that’s taking softgels with meals or opting for a powder can be easily mixed into your favorite protein powder or electrolyte beverage. 

Stimulants

Some supplement manufacturers combine CLA with stimulants like caffeine. If you find that stimulants give you jitters or that you experience a crash as they wear off, you may want to look for a CLA supplement that’s caffeine-free. If you already take a supplement for energy, opting for a caffeine-free CLA supplement is a good idea. 

Dosage

Think about how often you’ll be able to take a CLA supplement. Some supplements are designed to be taken just once a day, while others are formulated to be taken two or three times per day with meals. Look for a supplement that’s a good fit with your lifestyle.

Consider the amount of CLA per dose, too. Many supplements contain between 1,000 and 2,000 milligrams of CLA per dose. As you choose from different supplements, think about how many doses you would take per day and the amount of CLA per dose to determine how much CLA you would get per day by using the supplement.

Our Methodology: How We Chose the Best CLA Supplements

When ranking the best CLA supplements, we chose products that were made by highly rated or trusted brands. We looked for supplements with decent amounts of CLA present, as well as minimal additives or unnecessary ingredients.

CLA Supplement FAQs

Are all CLA supplements the same?

CLA supplements vary in dosage, as well as in terms of other ingredients like caffeine or stimulants. The supplements are available in powder and softgel form, and dosage recommendations vary, too. Don’t forget to consider other variables like whether a supplement contains gluten, GMO ingredients or potential allergens.

When should I take CLA for the best results?

Most CLA manufacturers recommend that you take CLA supplements with meals. Dosage instructions vary from taking the supplement once per day to taking it three times a day.

Does CLA work without exercise?

CLA has many benefits, including lowering your risk of heart disease and stroke, and you don’t need to pair CLA with exercise to enjoy these benefits. If you are using CLA for fat and weight loss, a 2015 review of CLA studies found that pairing CLA with exercise reduced body fat in study participants who exercised.

Does CLA turn fat into muscle?

CLA may help with fat burning. According to a 2008 study, CLA may boost your metabolism, helping you to burn fat. A 2009 study found that CLA may also help to prevent your body from storing extra fat. 

Takeaway: Are CLA Supplements Worth It?

According to research, CLA may help with fat burning, weight loss and wellness especially when you incorporate it as part of a healthy diet and exercise plan. Many CLA supplements make it easy to incorporate CLA into your diet. When choosing a supplement, consider factors like the amount of CLA each dose contains, whether the supplement contains stimulants or other ingredients and how often you’ll need to take the supplement. We’ve outlined all of that information above, helping you to choose the best CLA supplement for your needs.

Prices are accurate and items in stock as of publish time.