27
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 increased
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 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.
Resveratrol
Resveratrol was
originally discovered in
the roots of the white
hellebore, but it is
mostly recognized as
the natural phenol and
phytoalexin (i.e., natural
anti-fungus agent)
present in red wine.
A meta-analysis
suggests that
resveratrol intake may
mildly reduce body
weight, body fat, body
mass index, and waist
circumference.
The adverse effect
profile of resveratrol
is challenging due to
contradictory data
and hormesis effects
(i.e., biphasic low dose
effects opposite of
high dose effects).
(cont'd)
