While you may associate cocoa with high-sugar, fat-containing treats, this ancient superfood is gaining new recognition in modern science for its health benefits.
Concentrated cocoa extract supplements offer a potent dose of beneficial compounds without the added layer of sugar or fat.
Cocoa extract is rich in polyphenols, particularly flavanols and flavonoids, and the scientific evidence supporting its health benefits is growing. From supporting metabolic function to other health benefits, this plant compound may be more than just a sweet treat.
In this article, we'll break down what you need to know about cacao and the science-backed benefits it may have when taken as a supplement.
What is Cocoa?
Cacao, or cocoa, are seeds from a cacao tree, native to tropical regions of Central and South America. Its seeds are harvested, dried, and fermented into foods and supplements like cocoa butter, chocolate, and cacao extract [1].
Cacao is rich in polyphenols, particularly flavonoids and flavanols. The main flavanols found in cacao, epicatechin, catechin, and procyanidins, have properties that confer many health benefits:
- Flavanols are antioxidants: These flavanols help fight cell damage and reduce inflammation.
- They get metabolized in the gut: Cocoa gets metabolized in the gut, which is connected to many processes throughout the body, from immune to cognitive health.
- They increase nitric oxide bioavailability: Cacao may increase nitric oxide availability, which expands blood vessels, allowing nutrient-rich blood to flow smoothly through them.
Supplemental forms of cacao, like cacao extract, are a concentrated source of this plant compound without the added sugar and fat found in many other cocoa-containing products like chocolate.
These extracts can also contain other components of cacao beans known to contribute to health, like Theobromine. This alkaloid is extracted from cacao bean husks and is used to create caffeine and pharmaceuticals, in addition to being a component of foods and supplements [2].
Emerging research suggests cacao may help support heart health and metabolism, among many other health benefits.
Let's dive into the research on 8 of cacao extract's health benefits and why this plant compound is so advantageous for overall health.
1. Cocoa Led to Better Blood Flow
Having good blood flow means oxygen and nutrients are able to reach tissues and organs efficiently while removing metabolic waste products. It’s often referred to as having good circulation, which is essential for heart health, energy levels, brain health, athletic performance, and cellular function.
Dark chocolate is a rich source of cacao, a flavonoid commonly associated with improving heart health. A meta-analysis of 19 clinical trials with 454 participants showed an association between cocoa intake from dark chocolate and improved flow-mediated dilation (FMD) by 2% compared to a placebo group [3].
FMD, a measure of blood flow, is often used to provide insights into how the heart is functioning. Better blood flow typically means the heart is functioning well and is pumping blood to the rest of the body.
Researchers hypothesize that the heart health benefits of cacao may be due to its ability to increase nitric oxide availability. Nitric oxide helps to expand blood vessels, allowing blood to flow smoothly through them [4].
2. Cocoa May Lower Blood Pressure
Maintaining healthy blood pressure reduces strain on the heart and lowers the risk of heart disease and stroke. High blood pressure is often called the "silent killer" as it can damage blood vessels and organs without clear symptoms or warning signs.
A study in adults with high blood pressure at baseline took 862 mg of cocoa flavonoid capsules for eight days. In this short period of time, participants' blood pressure lowered by 1.7 mm Hg, and other markers, such as wave velocity, also improved [5].
After taking cocoa flavonoids, participants had acute (quick) blood pressure effects, a reduction of around 55 mmHg. Researchers hypothesize that these quick effects are due to how gut bacteria metabolize flavonoids. Good gut bacteria may metabolize polyphenols into bioactive compounds for health effects (like reduced blood pressure) [5, 6].
Similar effects have also been shown in patients consuming dark chocolate [4].
3. Cocoa May Improve Insulin Sensitivity and Metabolism
When cells are insulin-sensitive, they efficiently use glucose from the bloodstream. Better insulin sensitivity is associated with a reduced risk of type 2 diabetes and metabolic syndrome, which develop from insulin resistance. Cells that respond properly to insulin can maintain stable blood sugar levels and support energy metabolism.
While chocolate is often thought of as a high-sugar, high-fat treat, researchers wanted to know if it could actually help blood sugar levels. The results were promising: After consuming high-polyphenol dark chocolate for 15 days, adult study participants improved insulin sensitivity and reduced insulin resistance. This means that their cells were better able to respond to insulin, supporting blood sugar [4].
Animal models have yielded similar results. A study conducted in rats found that daily intake of cocoa extract was safe and sufficient and was associated with metabolic benefits. Rats who were supplemented with cocoa saw less fat accumulation, smaller fat cell size, and improved insulin sensitivity [7].
More research on humans is needed to better understand cocoa’s potential for improving type 2 diabetes risk.
4. Better Cholesterol Levels Were Observed in Those Taking Cocoa
Cacao-containing foods and supplements have shown their ability to improve measures of heart health, like blood flow and blood pressure. Cholesterol levels are also tightly related to heart health, with lower cholesterol levels being associated with a lower risk of developing heart disease [8].
So, researchers wanted to understand if cacao was also associated with improved cholesterol levels. A meta-analysis of 10 clinical trials and 320 participants looked at the impact of consuming dark chocolate for periods of time ranging from 2-12 weeks. They found that consuming dark chocolate was associated with decreased LDL cholesterol and total cholesterol levels, which are favorable heart health outcomes [9].
5. Cocoa Helps Support Mood
As we’ve seen so far, cocoa has health benefits that show up on lab tests and at your doctor’s visits. However, research also shows that taking cocoa may have effects that you’ll notice and feel.
A 30-day study investigated the impact of dark chocolate on cognition and mood in middle-aged healthy participants. They found that those taking 500mg of cacao daily (the high-dose group) self-reported feeling calmer and more content than at baseline [10].
Researchers from another study hypothesize that the mood benefits associated with cacao are due to its impact on cerebral blood flow (blood flow from the brain’s arteries to its tissue) [11].
A positive mood is fundamental to our overall well-being, affecting everything from personal relationships to work performance. Mood regulation can impact stress levels, sleep quality, and decision-making abilities, making it important to prioritize.
6. Cocoa May Help Reduce Stress
Not only can cacao improve mood, but studies show it can also help reduce stress in both men and women.
A study of 60 healthy women aged 40-60 looked at the impact of drinking a cacao extract beverage (240mg) daily for eight weeks. Researchers found that the women taking cacao reported improvements in negative mood (including depression, fatigue, and anger) compared to the control group. They also showed positive mood factors, including having more vigor [12].
A crossover study of healthy young men investigated the impact of drinking a cocoa beverage with either high or low-flavanol cocoa powder before undergoing a mental stress test. Those who consumed the high-flavanol drink showed improved vascular function (which is the system responsible for regulating blood flow and blood pressure). These improvements were seen for up to 90 minutes after the stress test, showing that cocoa may have immediate and ongoing effects [13].
Chronic stress not only takes a toll on your immediate health but also affects your ability to regulate your mood and get a good night's rest. It can also lead to health challenges like cardiovascular issues and a weakened immune system. Prioritizing anti-stress measures is crucial for maintaining short and long-term physical and mental health.
These results suggest that cocoa flavanols may be a useful ingredient in supporting a positive mood in both men and women.
7. Cocoa Led to More Physical Activity and Improved Recovery
Physical activity is well known to improve health, from metabolic and heart health to mood. Remaining physically active can be challenging for many reasons, including if you're sore from yesterday's workout or if you have a condition that restricts movement. Researchers wanted to know if cocoa could help.
A systematic review showed that cocoa flavanol intake helped to reduce exercise-induced inflammation after supplementing for 2 weeks and 3 months, showing both short and long-term effects [14].
Inflammation is a normal response to exercise, and returning to baseline levels quickly indicates better exercise recovery. Proper recovery helps to reduce injury risk and allows you to get stronger during your next workout.
Cocoa was also able to help increase physical activity in a group that typically has trouble getting enough physical activity. Those with peripheral artery disease (PAD), a condition that impedes blood flow to the lower extremities, can typically only walk shorter distances than those without the condition. Researchers wanted to know if the blood-flow benefits of cacao could help.
In a double-blind, randomized clinical trial, 44 adults with PAD drank a cocoa beverage daily for six months and then went out for walks. Those who drank cocoa improved walking distance by nearly 43 meters right after consumption and 18 meters 24 hours later. According to muscle biopsies, these participants also showed better mitochondrial function, blood flow, and capillary density [15].
8. Skin Aging and Elasticity Improved in Those Taking Cocoa
Speaking of benefits you can see and feel; cocoa supplementation may also help to protect the appearance of aging skin.
A 24-week, randomized, double-blind, placebo-controlled study evaluated the effects of a daily 320mg cocoa flavanol supplement on skin aging (particularly skin that appeared sun damaged). These women were ages 43-86 and had moderately sun-aged skin at baseline with visible wrinkles [16].
After 24 weeks, the appearance of skin roughness was significantly lower in the cocoa supplement group compared to placebo. Skin elasticity also improved in those taking the cocoa supplement compared to placebo after both 12 and 24 weeks.
Skin health is more than just cosmetic — it serves as our first line of defense against environmental factors. Maintaining skin elasticity helps prevent premature aging and supports the skin's protective barrier function, which cocoa flavanols may help keep.
Key Takeaways
- Cocoa extract is rich in polyphenols, particularly flavanols and flavonoids, which act as powerful antioxidants.
- Clinical studies show that cocoa extract can improve blood flow and reduce blood pressure, potentially through increased availability of nitric oxide.
- Research indicates positive effects on insulin sensitivity and metabolism, potentially helping control blood sugar.
- Studies demonstrate improved LDL and total cholesterol levels with regular cocoa consumption.
- Cocoa supplementation has been linked to improved mood and reduced stress levels in both men and women.
- Evidence suggests cocoa extract may enhance exercise recovery.
- Trials show benefits for skin health, including improved elasticity and reduced appearance of skin aging.
References:
- https://pubmed.ncbi.nlm.nih.gov/23642199/
- https://www.ncbi.nlm.nih.gov/books/NBK507032
- https://link.springer.com/article/10.1007/s13668-013-0058-y
- https://pubmed.ncbi.nlm.nih.gov/18716168/
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.886597/full
- https://pubmed.ncbi.nlm.nih.gov/30746536/
- https://pubmed.ncbi.nlm.nih.gov/31317981/
- https://pubmed.ncbi.nlm.nih.gov/11684527/
- https://pubmed.ncbi.nlm.nih.gov/21559039/
- https://pubmed.ncbi.nlm.nih.gov/23364814/
- https://journals.lww.com/cardiovascularpharm/fulltext/2006/06001/the_effect_of_flavanol_rich_cocoa_on_the_fmri.18.aspx
- https://pubmed.ncbi.nlm.nih.gov/37686875/
- https://www.mdpi.com/2072-6643/13/4/1103
- https://pubmed.ncbi.nlm.nih.gov/29299877/
- https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.119.315600
- https://pubmed.ncbi.nlm.nih.gov/26581682/
