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CLA (conjugated linoleic acid) is a type of fat found mainly in dairy products and beef, sold as softgels and powders for people working on body composition. This collection includes CLA from Beast Labs Nutrition, Condemned Labz and Nutrex Research, plus BPI Sports CLA + Carnitine powder. CLA is not a stimulant, so it is often chosen by people who avoid caffeine-based fat burners.

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CLA: buying guide

What the evidence says

Keep expectations realistic. The US National Institutes of Health Office of Dietary Supplements says CLA may help you lose a very small amount of weight and body fat. It seems to be safe at up to 6 g a day for a year, and side effects can include upset stomach, constipation, diarrhoea and indigestion. More broadly, the NIH notes there is little scientific evidence that weight-loss supplements work, and that most studies are small and short. Weight management depends on your overall diet and activity.

CLA and carnitine

Some products pair CLA with carnitine. Your body makes carnitine, which helps cells break down fats, and it is also found in meat, fish and dairy. The NIH says carnitine might help with a small amount of weight loss; side effects can include nausea, diarrhoea and a fishy body odour. Read more in our L-carnitine guide.

How to compare CLA products

  • CLA per serve. Many softgels contain 1,000 mg; check how many make a serve and your daily total.
  • Softgels or powder. Powders can be mixed into a shake, softgels are easy to dose.
  • Combination formulas. Check whether the product adds carnitine, caffeine or other ingredients, and avoid doubling up with another fat burner.
  • Serves per container. Compare cost per serve.

How to use and safety

Follow the label dose. Supplements can have side effects and interact with medicines, so talk to your doctor first if you have a medical condition, take regular medication, or are pregnant or breastfeeding.

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Sources: NIH ODS: Dietary supplements for weight loss; Better Health Channel: Weight loss, a healthy approach.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

CLA: questions and answers

Does CLA burn fat?
Only a little, if at all. The US National Institutes of Health says CLA may help you lose a very small amount of weight and body fat, and notes that most weight-loss supplement studies are small and short. Your eating, training and sleep will make a much bigger difference. Treat CLA as an optional extra, not the main plan.
How much CLA is safe to take?
Follow the label. The US National Institutes of Health says CLA seems to be safe at doses of up to 6 g a day for one year. Side effects can include upset stomach, constipation, diarrhoea and indigestion. If you have a medical condition, take regular medication or are pregnant, check with your doctor before starting.
Is CLA a stimulant?
No. CLA is a type of fat found mainly in dairy products and beef, not a stimulant like caffeine. That makes it a common choice for people who avoid stimulant fat burners. Some combination products add other ingredients, though, so read the full label to check for caffeine or green tea extract before you buy.
Can I take CLA with a fat burner or pre-workout?
Check the labels first. Many fat burners already contain several ingredients, and the US National Institutes of Health notes ingredients can work differently when mixed and can interact with medicines. Avoid doubling up on the same ingredient, and add up any caffeine across all products so you stay within the dose on each label.
Where can I buy CLA supplements in Australia?
Supps247 sells CLA supplements online with delivery Australia-wide, usually in 2 to 8 business days, and shipping is free on orders of $99.99 or more. You can pay with Afterpay or Klarna, and many of our 18 stores offer click and collect. The range includes softgels from Nutrex Research, Condemned Labz and AllMax, plus Beast Labs Nutrition CLA. Stock differs between stores, so check the product page or call before visiting. Use our store finder to find your nearest store.
How do I choose the best CLA supplement?
Compare how much actual CLA you get. AllMax CLA lists 950 mg of CLA in each 1,000 mg softgel, while Condemned Labz CLA 1000 mg and Nutrex Lipo-6 CLA use oil providing 80% CLA. Beast Labs Nutrition CLA lists 2,000 mg of CLA powder plus white kidney bean extract per serve. Keep expectations low: a meta-analysis reported by the NIH found 2.4 to 6 g a day for 6 to 12 months lowered body fat by about 1.3 kg on average. The Condemned Labz and Nutrex softgels contain gelatin.
Does CLA have long-term side effects?
The NIH says few safety concerns have been reported at 2.4 to 6 g a day for up to 12 months, and the usual side effects are gut related, such as stomach pain, constipation and diarrhoea. Some CLA isomers might lower HDL cholesterol and raise lipoprotein(a), and one isomer has been reported to increase insulin resistance in men with obesity and metabolic syndrome. CLA has also been linked to hepatitis in three case reports, although the cause was not established. If you have diabetes, heart disease or liver problems, check with your doctor before using it.
Is CLA suitable for women?
CLA is not specific to men or women, and results in women are mixed. The NIH describes a 16-week trial in postmenopausal women with obesity and type 2 diabetes where 6.4 g a day of CLA oil reduced body fat compared with safflower oil, but an 8-week trial in 28 young women found 3.2 g a day with aerobic exercise did not reduce body fat compared with placebo. The NIH also notes CLA might lower the fat content of breastmilk, so check with your doctor before using it if you are pregnant or breastfeeding.

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