If you spend any amount of time looking into health information online, you have likely heard it said that dark chocolate is healthier than milk or white chocolate. There are multiple reasons for this, ranging from the cocoa content itself being higher to the greater presence of antioxidants and the lower amount of sugar, but the bottom line is that this is broadly true. Consuming dark chocolate with a cocoa content of 70% or more which is low in added sugars, while still making sure to do so in moderation, means you will be receiving many of the same beneficial nutrients and compounds found in high flavanol cocoa.
From benefits to heart health such as improved blood flow and lowered blood pressure and cholesterol to the myriad positive effects that come with consuming any food rich in antioxidants, replacing sugary snacks in your diet with dark chocolate can be quite a wise decision. Today, however, we will be focusing on the links between dark chocolate and brain health, from benefits to short-term memory, blood flow, and overall cognitive performance. Read on for a deeper dive:
Table of contents
Dark Chocolate and Cognitive Function
By now, several studies have suggested a link between the nutrients naturally found in dark chocolate and improved cognitive function, at least in the short term. Recent research out of Japan shows the potential for dark chocolate intake to lead to more efficient brain activity during certain cognitively demanding tasks, and earlier similar studies appear to show the same. In addition, when consumed by otherwise healthy adults, added benefits such as reduced fatigue and nerve growth have been reported.
Another related link between dark chocolate and brain health comes with its potential effects on episodic memory. A 2020 study by Lamport et al. claims to find that, when compared with white chocolate, the flavonoids and flavanols present in dark chocolate have a short-term effect on this long-term form of memory. The same compounds that lend high flavanol cocoa its name and contribute to its most important health benefits appear to be found doing much of the same work in nutrient-rich dark chocolate as well.
Key Takeaways:
Dark chocolate may lead to more efficient brain activity during demanding tasks
Dark chocolate may lead to reduced fatigue and nerve growth
Dark chocolate may help improve episodic (long-term) memory
Flavanols: Dark Chocolate and Brain Health
In general, flavanols and their established effects are likely the best mechanism to look toward in order to understand why many of the same health benefits we have previously discussed also occur when consuming dark chocolate. For those not familiar, cocoa flavanols are naturally-occurring compounds with strong anti-oxidant and anti-inflammatory properties that lead to many of the cardiovascular and cognitive benefits of high flavanol cocoa. Flavanols may be the link between dark chocolate and brain health in areas such as blood flow and support of certain neural pathways.
A 2013 study on dark chocolate and brain health by Sokolov et al. looked into the effects of flavanols and found evidence of the compounds acting on regions of the brain linked to learning and memory. The researchers claim flavanols can exhibit protective and modulatory effects on the brain via improved blood flow as well as the promotion of blood vessel creation. While brain health is, of course, vital for people of all ages, this should be of particular note to those looking to reduce age-based cognitive decline as well as risk of conditions such as Alzheimer’s, dementia, and stroke.
Key Takeaways:
Flavanols may be how dark chocolate supports blood flow and neural pathways
Flavanols may act directly on regions of the brain linked to learning and memory
Flavanols may have neuroprotective effects and promote blood vessel creation
Dark Chocolate and Long-Term Effects
So far, we have mainly discussed studies dealing with short-term effects of consuming healthy amounts of dark chocolate on brain health. There are, however, potential longer-term effects and other related takeaways to look at here. One 2019 study, for instance, performed a longer thirty day trial and found that the positive effects on cognitive function still appeared across this time period. Both nerve growth and protective pathways in the brain, then, may still be supported long term via regular intake of nutrient-rich dark chocolate.
And while flavanols are still very important here, there is another compound to look toward in order to explain the links between dark chocolate and brain health. Theobromine, a mild stimulant found in cocoa, is potentially responsible for benefits ranging from improved blood flow (including to the brain) as well as sharper focus and sustained energy without the risk of a caffeine-style crash. Dark chocolate being a food rich in theobromine may be partially to blame for its potential neuroprotective effects and ability to slow age-based cognitive decline.
Key Takeaways:
Dark chocolate consumption may lead to certain long-term benefits to cognitive function
Theobromine in dark chocolate helps improve blood flow, focus, and energy
Theobromine may be responsible for neuroprotective and other cognitive health effects
Dark Chocolate for Brain Health
So what is the best chocolate for brain health? You're looking for Flavanol-Rich Cocoa, or what they call High Flavanol Cocoa. Now, the industry currently has several High Flavanol Cacao Powder options, but there are few brands with other formats. When people think of cocoa, they immediately think hot chocolate. But there are other Flavonoid rich cocoa options that offer versatility and a new experience than just powder to put into water.
Look for companies that monitor and publish the test results of their cocoa flavonoid content, along with transparency around cadmium in cocoa, and lead in cocoa. Out of all the reasons why cocoa has had trouble as a superfood in the past, it is because of heavy metal content. The brand you choose should provide you with results immediately upon request and test frequently.
Sources:
https://pubmed.ncbi.nlm.nih.gov/32075015/
https://pubmed.ncbi.nlm.nih.gov/38268830/
Phillip McCauley
Phillip McCauley is the owner of Natural Zing and Vital Purple at TheOrganicCacao.com.
Writer / Researcher: Trey Norbey
