What is it?

High flavonoid cocoa is derived from cocoa beans that are processed to retain high levels of flavonoids, which are natural compounds known for their antioxidant properties. Flavonoid-rich cocoa is consumed for its potential health benefits, particularly in cardiovascular health, brain function, and overall well-being.

How does it work for medicinal purposes?

High flavonoid cocoa works through its potent antioxidant activity, which helps reduce oxidative stress and inflammation in the body. Flavonoids, particularly epicatechin and catechin, improve endothelial function, enhance blood flow, and support heart health. They also have neuroprotective effects that can improve cognitive function and mood.

What are the active ingredients that are important for its medicinal properties?

The primary active ingredients in high flavonoid cocoa include:

• Flavonoids: Particularly epicatechin, catechin, and procyanidins, which provide antioxidant and anti-inflammatory benefits.
• Theobromine: A mild stimulant that can improve mood and alertness.
• Phenylethylamine: A compound that can enhance mood and cognitive function.
• Magnesium: An essential mineral that supports muscle and nerve function.

What forms does it come in?

• Cocoa powder
• Dark chocolate (high cocoa content, typically 70% or higher)
• Cocoa nibs
• Cocoa supplements (capsules or tablets)

What if I have an imbalance or deficiency?

There is no specific deficiency associated with flavonoids, but insufficient intake of antioxidant-rich foods can lead to increased oxidative stress and inflammation, potentially contributing to chronic diseases. Consuming high flavonoid cocoa can help improve antioxidant status and support overall health.

When was it first used for medicinal purposes?

Cocoa has been used for its health benefits since ancient times by the Mayans and Aztecs. It was introduced to Europe in the 16th century, where it became popular not only as a beverage but also for its medicinal properties.

What does High flavonoid cocoa help with?

High flavonoid cocoa is cocoa that keeps its flavanols, the plant compounds found in the bean. Cacao has been grown and drunk in Mesoamerica for more than 3,000 years, by the Olmec, Maya and Aztec peoples. Modern study began in the late 1990s, after reports on the heart health of Panama's Kuna people.

• High blood pressure
  Strong evidence — many randomised human trials, pooled in reviews. In randomised trials, people who took cocoa flavanols had lower blood pressure readings. The drop was biggest in people whose pressure was already high. In these trials, blood vessels relaxed and widened, which researchers tie to the fall in pressure.
  Evidence grade A · Traditional tier T1
• Poor circulation and stiff arteries
  Strong evidence — many short randomised trials using a blood flow test. Trials measured how well arteries widen, using a test called flow-mediated dilation. Arteries widened more after cocoa flavanols, often within a few hours. Researchers link this to more nitric oxide in vessel walls, a signal that tells vessels to relax.
  Evidence grade A · Traditional tier T1
• Heart disease risk and cholesterol
  Good evidence — large long-term randomised supplement trials, plus shorter marker trials. In large long-term trials, flavanol supplements were linked to fewer heart events. Shorter trials found better blood pressure, less artery stiffness and less platelet stickiness at the same time. Total cholesterol moved little, but LDL resisted oxidation more, and HDL rose slightly in some trials.
  Evidence grade B · Traditional tier T1
• Brain fog, memory and focus
  Good evidence — randomised trials in older adults, some with brain imaging. In randomised trials, cocoa flavanols raised blood flow to brain areas used for memory and attention. Imaging pointed to the dentate gyrus, a part of the hippocampus. Older adults scored better on memory tests and worked faster on some thinking tasks.
  Evidence grade B · Traditional tier T1
• Dry skin and sun sensitivity
  Good evidence — small, well-controlled trials with daily dosing. In controlled trials, daily flavanols improved skin moisture, skin thickness and blood flow to the skin. Some of these trials found skin reddened a little less under UV light. The shift was modest, and no trial tested it in place of sunscreen.
  Evidence grade B · Traditional tier T1
• Blood sugar swings and insulin resistance
  Early evidence — small, short and mixed human trials. Small trials reported steadier blood sugar after meals and a better insulin response. The compound studied most here is epicatechin, one of the cocoa flavanols. Most of this work was short, was done in people with prediabetes or metabolic syndrome, and results did not always agree.
  Evidence grade C · Traditional tier T1
• Inflammation in the body
  Early evidence — small human studies of blood markers only. Some studies reported lower CRP and IL-6, two blood markers of inflammation, with regular high-flavanol cocoa. In lab work, procyanidins and epicatechin quieted several inflammatory signals. Whether people feel any difference from this has not been tested.
  Evidence grade C · Traditional tier T1
• Exercise stamina and sore muscles
  Early evidence — small trials in active people, with mixed results. A few small trials found faster muscle recovery and better endurance when cocoa flavanols were taken regularly around training. Lab and animal work points to effects on mitochondria, the energy parts of cells, and on oxygen delivery to muscle. Trials in people do not all agree.
  Evidence grade C · Traditional tier T1
• Low mood and daily stress
  Early evidence — small human studies using mood and stress scores. In small studies, people who had cocoa regularly reported better mood scores and less stress. Cocoa holds compounds that lab work links to serotonin and endorphin activity, two signals tied to mood. It has not been tested as a treatment for clinical depression.
  Evidence grade C · Traditional tier T1

What High flavonoid cocoa has not been shown to do

• It has not been shown to treat clinical depression, and it is not a stand-in for that care.
• It has not been shown to move total cholesterol numbers much, even though it changed how LDL behaved.
• It has not been shown to work in place of sunscreen; the UV effect in trials was small.
• It has not been tested as a replacement for blood pressure medicine.
• It has not been shown to treat or reverse diabetes; the blood sugar work was short and mostly in prediabetes.
• The trials used high-flavanol cocoa, not ordinary sweet chocolate, so the same results are not on file for candy.

How to read this:

Each use above carries its own grade, because the studies behind them differ. A means many randomised human trials agree. B means at least one good human trial. C means small, early or mixed human studies. D means weak or conflicting human evidence, and insufficient means no human study at all. This page reports what studies found. It is not medical advice, and it is not a promise of results for you. Talk with your doctor before adding cocoa flavanols, above all if you take heart or blood pressure medicine.

What can High flavonoid cocoa help prevent?

• Cardiovascular events (heart attack and stroke): supported by the large COSMOS-Heart trial
• Age-related cognitive decline: supported by the COSMOS-Mind trial
• Progression of arterial stiffness with aging
• Oxidative damage to LDL cholesterol

Which foods are rich in it?

Foods rich in high flavonoid cocoa include:

1. Dark Chocolate (70% cocoa or higher)
2. Cocoa Powder (unsweetened)
3. Cocoa Nibs
4. Cocoa Supplements
5. High Flavonoid Hot Cocoa Beverages
6. Baking Chocolate (unsweetened or minimally processed)

What are possible side effects?

High flavonoid cocoa is generally well-tolerated, but possible side effects include:

• Common (10-30%)
• Gastrointestinal issues (e.g., nausea, bloating)
• Headache (due to caffeine content)
• Less Common (1-10%)
• Increased heart rate
• Allergic reactions (e.g., rash, itching)
• Rare (<1%)
• Anxiety or jitteriness (especially in sensitive individuals or with excessive consumption)
• Weight gain (if consumed in large quantities with added sugar and fat)

What’s the recommended daily dose?

The recommended daily dose of high flavonoid cocoa varies, but a common recommendation is 20-30 grams of dark chocolate with at least 70% cocoa content or 1-2 tablespoons of cocoa powder. It is important to choose products with minimal added sugar and fat to maximize health benefits.

How many days does it take to work?

Some benefits, such as improved mood and reduced stress, may be noticeable within a few hours of consumption. Long-term benefits for cardiovascular health and cognitive function may take several weeks to months of regular use to become apparent.

What time of day is best to take it?

High flavonoid cocoa can be consumed at any time of day. However, consuming it earlier in the day may be beneficial to avoid potential sleep disturbances due to its caffeine content.

Is it best to take it with or without food?

High flavonoid cocoa can be taken with or without food. Consuming it with meals can help minimize any potential gastrointestinal discomfort and enhance the absorption of its beneficial compounds.