Also known as: Cocoa extract, Epicatechin-rich cocoa, Theobroma cacao, Cacao polyphenols
BotanicalStrong evidence
The polyphenols in cocoa, and one of very few botanical ingredients with an authorised health claim behind them. Blood vessel function is the well-supported effect, and 200 mg daily is the figure that matters.
Typical dose
200.0–900.0 mg per day
Daily; vascular effects appear within hours of a dose
What it is
Cocoa flavanols are the polyphenols found in the cocoa bean, principally epicatechin and catechin alongside larger molecules called procyanidins.
Ordinary chocolate is a poor source. The Dutching process that makes cocoa powder darker and milder destroys most of the flavanol content, and standard milk chocolate contains very little. Even most dark chocolate is unreliable, since flavanol content is rarely declared.
Supplements use extracts standardised to flavanol content, which is the only way to know what you are getting. This is separate from theobromine, the stimulant alkaloid in cocoa, and from the isolated epicatechin sold for muscle purposes.
How it works
Cocoa flavanols increase nitric oxide availability in the endothelium, the lining of blood vessels, improving the ability of vessels to widen in response to demand.
That vasodilation underlies both the blood pressure findings and the cognitive research, since better cerebral blood flow is the proposed route to the effects on attention and processing speed.
Epicatechin is the flavanol most closely associated with the effect, and blood levels of its metabolites correlate with the degree of vascular response.
What the evidence shows
The vascular evidence is unusually good for a botanical, resting on a substantial number of controlled trials and meta-analyses reporting improved flow-mediated dilation and modest reductions in blood pressure.
It is one of the small number of ingredients where the evidence was considered sufficient for a health claim to be formally authorised, at 200 mg of cocoa flavanols daily.
Cognitive research is also reasonably encouraging, with trials reporting improvements in attention and processing speed, particularly under demanding conditions and in older adults. Exercise findings are more mixed.
Dosing
200 mg of cocoa flavanols daily is the authorised figure and the sensible baseline. Cognitive trials have often used higher amounts, up to 900 mg.
Dose against declared flavanol content rather than extract weight. A cocoa extract without a flavanol figure on the label is not comparable to anything in the research.
Effects on blood vessel function appear within hours of a single dose and are maintained with daily intake. If you would rather get it from food, high-flavanol cocoa powder that has not been Dutch-processed is the option, and the label should say so.
At a glance
Common forms
Standardised cocoa flavanol extract, High-flavanol cocoa powder, Non-alkalised cacao, Within cardiovascular and nootropic formulas
Half-life / duration
Flavanol metabolites peak within 2 hours; vascular effect lasts several hours
Timing
Daily; vascular effects appear within hours of a dose
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Cocoa flavanols are well tolerated with extensive dietary exposure. Digestive upset is occasional and mild.
Cocoa extracts contain theobromine and a small amount of caffeine, which is worth knowing if you are sensitive or taking them late in the day.
Cocoa can accumulate cadmium from soil, so third-party testing is worth looking for. Keep cocoa products away from dogs and cats, since theobromine is dangerous to them.
Who should avoid it
Keep away from pets — theobromine in cocoa is dangerous to dogs and cats. Look for third-party heavy metal testing, since cocoa can accumulate cadmium. Contains some theobromine and caffeine. Take care if your blood pressure is being managed. Speak to your doctor before use if you take regular medication.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
