antioxidant
Cocoa Flavanols
What it’s good for
Cocoa Flavanols for High Blood Pressure
Solid1 study · 1 supporting · 0 against
Helps blood vessels relax and open, which eases the pressure inside them.
Dose: 200–900 mg
Tested as: cocoa flavanols in dark chocolate or a cocoa beverage, 30-1218 mg/day (average ~670 mg), for 2-18 weeks; NOT total cocoa or chocolate mass — most chocolate products contain far below the effective dose
Cocoa Flavanols for Chronic Inflammation
Mixed2 studies · 1 supporting · 1 against
Proposed to lower the low-grade inflammation of ageing, through effects on blood vessels.
Dose: 500 mg
Tested as: cocoa extract capsules, 500 mg flavanols/day (including 80 mg (-)-epicatechin), for up to 2 years
Cocoa Flavanols for Muscle Soreness
No Benefit2 studies · 0 supporting · 2 against
How it was tested: Neither dose changed anything after a muscle-damaging session.
Its antioxidants were expected to blunt the damage a hard session does.
Dose: 830–1245 mg
Tested as: cocoa flavanol beverages/capsules, 830-1245 mg acutely post-exercise, or added to a cocoa recovery beverage over several days
Cocoa Flavanols for Brain Fog
No Benefit1 study · 0 supporting · 1 against
How it was tested: Three years of daily cocoa extract produced no improvement in overall thinking.
More blood flow to the brain would be expected to support attention. That is the theory.
Dose: 500 mg
Tested as: cocoa extract capsules, 500 mg flavanols/day, for 3 years
Cocoa Flavanols for Poor Memory
No Benefit1 study · 0 supporting · 1 against
How it was tested: Three years of daily cocoa extract produced no improvement in overall thinking.
Meant to improve blood flow in the brain and protect nerve cells.
Dose: 500 mg
Tested as: cocoa extract capsules, 500 mg flavanols/day (including 80 mg (-)-epicatechin), for 3 years
Cocoa Flavanols for Low Stamina
Not verified1 study · 0 supporting · 0 against
Why it gets suggested: Meant to improve blood flow to working muscle, so you last longer.
Dose: 1000 mg
Tested as: 500 mg cocoa flavanol capsules twice daily (1000 mg/day total) for 30 days
Why we could not verify it: We read the research behind this and none of it concluded that it works for this. That is a finding about the papers, not a verdict that it does nothing.