How to get CLA naturally through diet and mindful food choices

November 21, 2025 •

3 min read

According to numerous studies, natural conjugated linoleic acid (CLA) is formed in the digestive systems of ruminant animals like cows, goats, and sheep, and is then stored in their fat and milk. To get CLA naturally, you must incorporate a diet rich in certain high-fat, animal-based foods, especially those sourced from grass-fed livestock.

Quick Summary

Focus on consuming high-fat dairy and grass-fed ruminant meats to increase your natural intake of this beneficial fatty acid. The content of this naturally occurring trans fat is significantly higher in products from pasture-raised animals compared to grain-fed versions.

Key Points

Source Matters: Choose grass-fed and pasture-raised ruminant products, as they contain significantly higher levels of natural CLA than grain-fed alternatives.
Rich Dairy Sources: Excellent dairy sources of CLA include high-fat items like grass-fed butter, cheese (Blue, Brie, Swiss), and whole-milk yogurt.
Top Meat Contenders: Lamb is one of the highest natural sources of CLA, followed closely by fatty cuts of grass-fed beef.
Enhance During Cooking: Cooking can increase the concentration of CLA in meat, particularly when using methods that raise the internal temperature and cause moisture loss.
Consider Non-Animal Sources: For vegans and vegetarians, small amounts of CLA can be obtained by consuming plant-based linoleic acid from sources like safflower and sunflower oils, which the body can convert.
Avoid Supplements: Many CLA supplements contain altered isomers and high doses that can cause adverse effects; the natural form from food is the safest way to reap its benefits.
Check Seasonal Differences: The CLA content in dairy can vary with the seasons, with higher levels often found during peak grazing periods.

The Importance of Grass-Fed Ruminant Products

Conjugated Linoleic Acid, or CLA, is a naturally occurring trans fatty acid with potential health benefits, including supporting heart health and immune function. Unlike industrial trans fats, natural CLA from whole food sources is considered healthy and safe for consumption. Ruminant animals, such as cattle, goats, and sheep, produce CLA during digestion, and it is subsequently stored in their milk and muscle tissue.

To significantly increase your intake of natural CLA, the source and feeding of these animals are paramount. Research shows that grass-fed animals, particularly those finished on pasture, produce milk and meat with much higher concentrations of CLA—often three to five times more—than their grain-fed counterparts. This is because a diverse, grass-rich diet supports the microbial activity in the animal's gut that synthesizes CLA.

Dairy Products Rich in Natural CLA

Butter: Grass-fed butter, in particular, is one of the richest sources of natural CLA. Some varieties can contain up to 12 mg of CLA per gram of fat.
Cheese: Fatty, ripened cheeses made from the milk of pasture-raised animals offer substantial amounts of CLA. Blue, Brie, Edam, and Swiss cheeses often contain higher concentrations than other varieties.
Yogurt and Fermented Milk: Fermented dairy products can have higher CLA levels than unfermented milk, with plain, full-fat yogurt from grass-fed cows being a good source. Fermentation by certain probiotic bacteria can also increase CLA content.
Whole Milk: Full-fat milk from grass-fed cows is a reliable dietary source, though processing and homogenization can affect the final CLA concentration.

Meat Products High in Natural CLA

Lamb: Considered one of the best food sources for CLA, lamb typically provides more than other meats. The fattiest cuts of pasture-raised lamb offer the highest concentrations.
Beef: Fatty cuts of beef from grass-fed cattle are a key source of CLA. Cooking methods with higher internal temperatures can further increase the total CLA content in beef due to moisture loss.
Other Ruminants: Meat from other grazing animals like goat and bison also contains notable levels of CLA.

Can you increase natural CLA intake as a vegetarian or vegan?

While the highest concentrations of naturally occurring CLA are in ruminant products, some plant-based foods contain the precursor omega-6 fatty acid, linoleic acid, which the body can convert to CLA, albeit in smaller amounts. Safflower and sunflower oils are sources of linoleic acid, and some studies suggest small amounts of CLA can be found in pomegranate seed oil and mushrooms. Vegetarians can focus on dairy from pasture-raised animals, while vegans must rely on these plant-based precursors.

Optimizing CLA Intake: Grass-Fed vs. Grain-Fed

The difference in CLA content between grass-fed and grain-fed animal products is substantial and highlights the importance of sourcing your food wisely. The table below illustrates the key distinctions and their impact on natural CLA intake.


Feature	Grass-Fed Ruminant Products	Grain-Fed Ruminant Products
CLA Content	Significantly higher (3-5x more) due to a forage-rich diet.	Substantially lower due to a grain-heavy diet.
Omega-6:Omega-3 Ratio	Healthier balance, with a lower ratio (closer to 1:1).	Unhealthy, higher ratio (up to 7:1 or more).
Fat Profile	Generally leaner, but with a more favorable fatty acid composition.	Higher in total fat and often contains a less desirable fatty acid profile.
Nutrients	Higher levels of antioxidants like Vitamin E, beta-carotene, and other phytochemicals.	Lower levels of beneficial antioxidants.
Flavor	Often described as more robust, earthy, and complex.	Milder and sweeter, reflecting the animal's simpler grain diet.

Conclusion: Prioritize Natural Sources for Maximum Benefit

While supplements are available, relying on natural, food-based sources is the most recommended way to get CLA. The CLA from food comes with a host of other beneficial nutrients and in a balance that research suggests is safer and more effective. By making a conscious effort to consume grass-fed beef, lamb, and high-fat dairy products like butter and cheese, you can maximize your natural CLA intake. Choosing organic and pasture-raised options not only benefits your health but also supports more sustainable farming practices. To get the most out of your diet, prioritize whole foods from healthy, well-fed ruminant animals rather than processed supplements.

For more information on the health benefits of choosing grass-fed animal products, explore this resource from The Conscious Farmer.

Frequently Asked Questions

Natural CLA is produced by ruminant animals and found in meat and dairy, containing a high percentage of the beneficial cis-9, trans-11 isomer. In contrast, most CLA supplements are made by chemically altering plant-based oils, which creates a different balance of isomers and does not provide the same health effects as natural sources.

Yes, grass-fed beef consistently contains significantly higher levels of CLA compared to grain-fed beef. A diet of fresh pasture forages supports the microbial process in the animal's gut that synthesizes this beneficial fatty acid.

Dairy products with high fat content from grass-fed animals generally have the most CLA. Top sources include butter, certain aged cheeses like Blue and Swiss, and full-fat yogurt.

Yes, natural CLA consumed as part of a balanced diet from sources like meat and dairy is widely considered safe. The potential risks associated with large, isolated doses found in supplements do not apply to the smaller, balanced amounts from whole foods.

Cooking, particularly with methods that involve high temperatures, can increase the total concentration of CLA in some meats, such as ground beef. However, research indicates that the beneficial isomeric profile of CLA is stable during thermal processing.

While the best sources are animal-based, vegetarians can consume dairy products from grass-fed animals. Vegans can get the precursor linoleic acid from some plant oils like safflower and sunflower oil, which the body can convert to CLA in small amounts.

While it is possible to increase your CLA intake through diet, the average intake from food is typically much lower than the high doses used in supplement studies. Focusing on high-CLA sources like grass-fed butter, lamb, and cheese is key to maximizing dietary intake.