Conjugated Linolenic Acid

Fatty-acidBest with a meal

What is it

Conjugated linolenic acid (CLnA) refers to a group of isomers of alpha-linolenic acid with conjugated double bonds, including punicic acid (from pomegranate seed oil) and eleostearic acid (from tung oil, bitter melon seeds). Distinct from conjugated linoleic acid (CLA).

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Inflammation / metabolic markers

Mixed Evidence

Mostly preclinical evidence; human trials small and inconclusive.

Body composition

Mixed Evidence

Marketing claims outpace human evidence.

How it works

CLnAs have been investigated for similar reasons as CLA: potential effects on body composition, inflammation, and cardiometabolic health. Punicic acid is the most studied CLnA in humans, primarily from pomegranate seed oil supplements. Preclinical studies show effects on insulin sensitivity, inflammation, and fat metabolism, though human clinical evidence remains limited. The conjugated double-bond structure makes CLnAs more reactive and unstable than typical fatty acids. Their biological effects may relate to their oxidation products and conversion to conjugated linoleic acid analogs in the body.

Dosage

Pomegranate seed oil (containing ~70% punicic acid): typical doses 250-1,000 mg/day. No established RDA.

When and how to take it

Take with meals containing fat to enhance absorption.

1 commercial form

Compare the main delivery options and what they’re best suited for.

Pomegranate seed oil

Available as capsules and oil.

Main source of punicic acid.

Safety

Limited human safety data. Pomegranate seed oil appears well tolerated in available studies. Long-term effects unclear.

Who should be cautious

Insufficient safety data in pregnancy, breastfeeding, and children. Caution with bleeding disorders.

Interactions

Limited interaction data. Theoretical effects on lipid metabolism and platelet function.

Food sources

Pomegranate seeds

Amount
1/2 cup
%DV
—

Bitter melon seeds

Amount
Variable
%DV
—

Frequently asked questions

Is CLnA the same as CLA?⌄

No. CLA (conjugated linoleic acid) is from omega-6; CLnA (conjugated linolenic acid) is from omega-3. They have different sources and likely different effects.

Should I take pomegranate seed oil?⌄

Evidence is preliminary. Whole pomegranate fruit provides better-supported polyphenols. Seed oil is a niche supplement with modest research.

References

Conjugated Linolenic Acid on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Conjugated Linolenic Acid (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.