CLA (Conjugated Linoleic Acid): Grass-Fed Sources & Body Composition Research

Conjugated linoleic acid (CLA) is a naturally occurring trans fat (yes, a "healthy" trans fat) found primarily in the meat and dairy of ruminant animals (cattle, sheep, goats). It's a group of isomers of linoleic acid, with the c9,t11 isomer being the most abundant in food and the t10,c12 isomer being the one most studied for body composition effects.

Body Composition Research

Animal studies showed dramatic body fat reduction with CLA supplementation, generating enormous commercial interest. Human studies have been far less impressive, showing modest reductions in body fat (typically 0.5-1 kg over 6-12 months) with doses of 3-4 g/day. Some studies have also noted increases in lean mass.

Grass-Fed vs. Conventional

Grass-fed ruminant products contain 2-3 times more CLA than grain-fed equivalents. This is one of the most consistent nutritional differences between grass-fed and conventional animal products. Dairy fat (butter, cheese, cream) from grass-fed animals is a particularly rich source.