Conjugated linoleic acid (CLA) is a fatty acid found in meat and dairy. Supplement labels promise help with body composition. Reducing fat and keeping lean mass. But the data behind those claims is weak and inconsistent. Any benefit is likely small.
Doses run from 1 to 3 grams a day, split into two or three servings and taken with meals to improve absorption. Capsules and powders are the most common forms. Mild stomach upset shows up for some users. Higher intakes can make side effects more likely.
A few trials also point to unfavorable shifts in blood lipids and inflammatory markers, so anyone with heart or vascular issues should be cautious.