24
Supplements and Functional Foods
Common Functional Foods
Mechanism of Action Effects Side Effects
Conjugated linoleic acid (CLA)
Natural trans- or
cis-fat (meats, milk,
cheeses, butter, white
mushrooms) may
reduce lipogenesis
and increase lipolysis,
thermogenesis, and
browning of white and
brown adipose tissue.
May promote
short-term, minimal
weight reduction,
with inconsistent
data supporting
sustained weight loss
or clinically relevant
long-term effects on
body composition.
Supplements may
cause nausea,
indigestion, diarrhea,
fatigue, fatty liver,
insulin resistance,
increased triglycerides,
reduced high density
lipoprotein cholesterol,
and increase in
inflammatory markers
and white blood cell
count.
Alpha Lipoic Acid (ALA)
Antioxidant, short
chain fatty acid found
in yeast, liver, kidney,
spinach, broccoli, and
potatoes that may
facilitate decreased
food intake.
A meta-analysis
suggests alpha-lipoic
acid may promote
mild weight loss.
Rash, nausea,
potentiation of
hypoglycemic
medications,
potentially resulting in
hypoglycemia.
Medium Chain Triglycerides (MCT)
Fatty acid chains
6–12 carbons long
(C6: caproic acid;
C8: caprylic acid;
C10: capric acid; C12:
lauric acid) may
increase anorexigenic
hormones and ketone
formation.
Mild weight loss
possibly due to
increased release of
anorexigenic leptin,
peptide YY, increased
satiety, effects on
microbiome, and
decreased hunger due
to ketone facilitation.
Nausea, vomiting,
and diarrhea.
May also increase
orexigenic hormones
associated with
weight gain (ghrelin
and neuropeptide Y),
which may counteract
and potentially
mitigate other weight
loss signaling.
(cont'd)
