Cocoa
Other names Cacao, Cocoa Powder, Cocoa Seed Extract, Dark Chocolate
Cocoa, which makes chocolate dark and tasty, is used by many people as a natural nootropic to improve focus, learning, and mood. But is it effective for any of these purposes? Read on to find out what the science says.
Benefits
Read about the effects of Cocoa in relation to the amount of evidence we've found
We analyzed data from 3 placebo-controlled studies on the effects of Cocoa in healthy humans and summarized the results here:
| Effect | Effect size | Evidence amount |
|---|---|---|
| Stress | Minute positive | Moderate |
| Memory | Minute positive | Relatively large |
| Focus | Minute positive | Relatively large |
Risks
The legality and side effects of Cocoa
You should always consider the risks of a nootropic before you use it.
Will cocoa in the evening impair sleep?
The theobromine in cocoa might increase sleep efficiency or impair sleep quality. The caffeine in cocoa might also impair sleep quality, but this is likely only a problem if you consume large amounts of cocoa. More research is needed before it can be known for sure, but it is likely best not to consume cocoa in the afternoon or evening.
Side effects
No negative side effects were seen in any of the studies that we reviewed.
Interactions
Supplements and drugs can interact with Cocoa to increase or decrease the positive or negative effects you experience. If you are already using any supplements or drugs, speak with your trusted medical professional before you experiment with Cocoa. To learn more about the potential interactions between Cocoa and other substances, use interaction-checker.
Legality
Is your country not included? Learn how to find out if Cocoa is legal in your country.
Legality Disclaimer
The contents herein are not legal advice or a substitute for legal counsel. information is not intended to create, and receipt of it does not constitute, an attorney-client relationship. While we have done our best to be as accurate as possible in the information we convey to you about the legality of nootropics, there is a risk for inaccuracies and errors. If you’re uncertain about the legality of any of your actions, contact a legal counsel or your local authorities governing the legality of various substances you may want to use/import/travel with.
How To Use
Dose, frequency and duration
It is usually safer and more effective to use nootropics as they have been used in studies on humans. In the only study that we’ve reviewed, Cocoa was used in the following ways:
FAQ
Frequently asked questions about Cocoa
How much should I consume of the different forms of cocoa products for maximum nootropic effects?
There are many ways to consume cocoa, including powder, seed extract, dark chocolate, and hot chocolate (which usually contains cocoa powder).
Based on the science we've reviewed, we suggest you start at the bottom range of these doses and slowly increase how much you use until you get maximum benefits and minimum negative side effects.
- Cocoa powder: 5-30g
- Cocoa seed extract: 2-5g
- Dark chocolate: 30-80g of 70%+ cocoa chocolate
- Look for 250-500mg flavanols or polyphenols in other cocoa supplements
What micronutrients are in cocoa?
Per 100g of cocoa powder, the following are the most relevant micronutrient amounts [10]:
- Calcium: 128mg
- Iron: 13.86mg
- Magnesium: 499mg
- Zinc: 6.81mg
- Copper: 3.788mg
- Thiamin (vitamin B1): 0.078mg
- Riboflavin (vitamin B2): 0.241mg
- Niacin (vitamin B3): 2.185mg
- Pantothenic acid (vitamin B5): 0.254mg
- Pyridoxine (vitamin B6): 0.118mg
- Choline: 12mg
This means that cocoa is a particularly good source of copper and magnesium.
Which are the active ingredients in cocoa?
Other than the micronutrients mentioned above, the following are some active ingredients that may have cognitive-enhancing effects:
Who should use Cocoa?
There’s a need for more high-quality scientific information about the safety and effectiveness of Cocoa. Specifically, there’s a great degree of individual variance in how people respond to nootropics in general and Cocoa in particular. This means that if you use Cocoa, you may not experience the same effects as those that were seen in scientific studies on it.
It is currently largely unknown what factors play a role in whether a nootropic will be effective for a person.
While we wait for science to explain who is likely to respond to which nootropics, patient self-experimentation with nootropics that have been found safe and effective in placebo-controlled studies in healthy humans is a proven strategy to feel and perform better with the help of nootropics.
Studies
Studies conducted on the effects of Cocoa in healthy humans
In the 3 studies that met our inclusion criteria, 118 participants received Cocoa. In total, we examined 7 studies on the effects Cocoa, which you can find summaries of below.
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
Cocoa enhanced cognitive performance
Study groups
Adults using 25 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
Cocoa enhanced subjective and objective cognitive performance in healthy young adults
Study groups
Adults using 3 Milligram
Summary
Cocoa enhanced cognitive performance and mood during the same day as it was used.
Summary
"This dietary intervention study provides evidence that regular CF consumption can reduce some measures of age-related cognitive dysfunction ..."
Summary
Consuming Cocoa high in flavanols prior to moderate exercise did not enhance cognitive performance
Summary
Consuming Cocoa high in flavanols prior to moderate exercise enhanced cognitive performance more than moderate exercise with Cocoa high in flavanols. This suggests that using doses that are higher than those usually used for flavor may help enhance cognitive performance.
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
Cocoa had a small positive effect on moodstates but no effect on cognitive performance in healthy adults
Study groups
Adults using 500 Milligram
Adults using 250 Milligram
Last updated Saturday, June 10, 2023