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5-10 grams (1-2 tsp) is a very safe amount, as theobromine(caffeine) is actually lower in cacao than one thinks. If you are on a low oxalate diet, it is best to consult a physician about your cacao powder usage.
If you're objective is to absorb the flavanols effectively, you are best off eating a high fat cacao product in water- like a smoothie or hot chocolate. Some flavanols are better absorbed through fats, and other through water
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