February 1 is National Dark Chocolate Day, and it’s perfectly acceptable to indulge in a few hearty bites. Studies consistently demonstrate the health benefits of this age-old treat, making it vastly superior to its milk chocolate sibling.
We can thank the ancient Meso-Americans for chocolate in all its forms (even white, which is made with cocoa butter). Native civilizations, chiefly Aztec, Olmec, and Maya, discovered the cacao bean from the Theobroma cacao tree. They were the first to ferment, roast, and grind the bean, creating a powder or paste to make a chocolate beverage. These cultures held cacao and chocolate in such high esteem that it was even used as currency.
Cacao beans are harvested, dried, and let to ferment. They are then roasted to enhance flavor, after which the nibs are extracted from the bean’s shell. The nibs are ground to create cocoa, from which chocolate is made. The higher the percentage of cacao, the darker the chocolate. Milk chocolate typically contains 30 to 50 percent, while dark chocolate can range up to 100 percent.
Dark chocolate (cocoa) is rich in vitamins, minerals, and antioxidants such as procyanidins and flavanols, as well as theobromine, a bitter alkaloid that acts as a mild stimulant and vasodilator.
How Dark Chocolate Supports Heart Health
Research has primarily focused on the link between flavanols and cardiovascular support. Authors of one study demonstrating that dark chocolate intake reduced systolic blood pressure explained: “Several human dietary intervention trials with flavanol-containing cocoa products have demonstrated improvements in endothelial and platelet function, as well as blood pressure. These studies provide direct evidence for the potential cardiovascular benefits of flavanol-containing foods and help to substantiate the epidemiological data.”
A meta-analysis concluded that daily consumption of flavanol-rich cocoa was associated with reductions in mean systolic pressure (-4.5mm Hg) and diastolic (-2.5mm Hg;) blood pressure. The researchers noted that a 3-mm Hg decrease in systolic blood pressure may reduce the risk of cardiovascular disease and all-cause mortality.
Consuming dark chocolate may benefit older adults (50-plus) more than younger individuals. One studyfound that consuming dark chocolate for seven days had a greater impact on endothelial function in older adults compared to younger adults. The authors previously showed that flavanol-rich cocoa acts through a nitric oxide-dependent mechanism to improve peripheral vasodilation and endothelial function.
According to another study, dark chocolate may reverse endothelial dysfunction in a sustained and dose-dependent manner. Acute, single-dose consumption of a cocoa beverage containing up to 918 mg of flavanols resulted in a dose-dependent increase in flow-mediated dilation and nitrite levels, with maximum flow-mediated dilation occurring two hours post-consumption.
These findings are supported by a meta-analysis of systematic reviews examining the effect of cocoa flavanols anddark chocolate on cardiovascular health. While the authors did not find strong evidence for blood pressure reduction, they did observe strong evidence of an association with increased flow-mediated dilation.
How Dark Chocolate Supports Brain Health
A scrumptious bite or two of dark chocolate each day may also support cognition, even in individuals who are mentally stressed. Chocolate beverages, in particular, may help, according to research. In one clinical study, 30 healthy adults consumed drinks containing 520 mg or 994 mg of cocoa flavanols as well as a flavanol-free control, with a three-day washout between each. After consumption, participants completed repeated 10-minute cycles of two serial subtraction tasks (Serial Threes and Serial Sevens), a Rapid Visual Information Processing (RVIP) task, and a self-reported mental fatigue scale.
The researchers found that both 520 mg and 994 mg doses significantly improved performance on the Sethe rial Three task. However, while the 994 mg dose significantly accelerated RVIP responses, participants made more errors during Serial Sevens. Reductions in self-reported mental fatigue were observed only with the 520 mg dose. The authors stated: “This is the first report of acute cognitive improvements following cocoa flavanols consumption in healthy adults. While the mechanisms underlying these effects are unknown, they may be related to known effects of cocoa flavanols on endothelial function and blood flow.”
A similar study found that young healthy adults who supplemented with 250 mg cocoa flavanols experienced significantly improved self-reported mental fatigue and enhanced performance on the Serial Sevens task after consumption.
There is another benefit of dark chocolate:85% cocoa (but not 70%) has been found to improve mood via favorably altering the gut microbiota after 3 weeks. The researchers found that those in the 85% dark chocolate group showed significantly reduced negative affect, as measured by the Positive and Negative Affect Schedule. This mood improvement is believed to result from dark chocolate’s prebiotic properties, as evidenced by structural changes in intestinal bacteria diversity.
Adding Supplements for Enhanced Wellness
For many people, dark chocolate can be bitter. However, thanks to chocolate manufacturers offering bars with varying cocoa percentages, consumers can gradually increase the cocoa content in their chocolate over time.
Regardless of cocoa preference, certain supplements can further support overall health and wellness and integrate well with cocoa flavanols.
C-Fence™ – The Immune Fortifier: A single small dose provides up to 24 hours of vitamin C readily available in the body to help support immune function, as well as skin, brain, and cardiovascular health.
TurmXTRA™ – The Inflammation Fighter: A tiny but mighty 250 mg dose is as effective as three 500 mg doses of the standard turmeric ingredients. Human clinical studies demonstrate improved joint mobility and reduced muscle soreness.
Prolanza™ – The Serenity Provider: This unique root-only ashwagandha is the only one standardized to contain 20 withanolides, with bioavailability approximately 12 times higher than a competitor . It has been shown to reduce perceived stress levels, improve sleep quality,y and enhance overall mental well-being.
Melotime™ – The Slumber Extender: This sustained-release melatonin supports healthy sleep for up to eight hours. Research demonstrates a five-times longer half-life and a 45% slower Tmax, allowing for prolonged melatonin availability throughout the night.
CaffXtend™ – The All-Day Energizer: A once-daily dose of all-natural caffeine supports healthy energy production and focus for up to 12 hours. Studies also show benefits, including higher scores for overall mood and alertness, without jitters or crashes.
Conclusion
Whether enjoyed as a bar, bite, or beverage, dark chocolate can be more of a simple indulgence, or it can be a delicious way to boost overall wellness.
Reviewed by Sneha Sawant Desai, PhD
