Learn all about Cacao
What is Cacao?
Support mood & heart health with antioxidant-rich cacao. Contains flavanols for healthy blood flow & brain function. Taste the benefits!
Benefits of Cacao
"Cacao's heart benefits, like improved blood vessel function ('endothelial function'), are quite strong and can be seen quickly. But choose wisely: high-quality dark chocolate or raw cacao is very different from processed candy. Processing, especially alkalizing, slashes the key antioxidants ('flavanols'). For health, pick minimally processed forms with low sugar."
- Dr. Catherine Kwik-Uribe, Director of Scientific and Regulatory Affairs at Mars Edge and researcher in cocoa flavanol bioactives (source)
How to use Cacao
Dosage
For heart benefits, studies use 200-900mg of cacao flavanols (antioxidants) daily. This is about 2-3 tbsp raw cacao powder or 30-60g very dark chocolate (70%+ cacao).
Timing
Any time is fine. For brain benefits, morning might be best. Avoid evening if sensitive to caffeine.
Notes
Raw cacao powder has far more flavanols than processed cocoa. 'Alkalized' or 'Dutch-processed' cocoa has much less antioxidant power. Drinking with milk might slightly reduce antioxidant absorption.
Who should take Cacao?
- Adults wanting to support heart health, especially those with risk factors
- People seeking support for brain function and brain protection ('neuroprotection'), particularly as they age
- Those needing dietary sources of minerals like magnesium, iron, and zinc (found in cacao)
- People looking for plant-based antioxidants ('polyphenols')
How does Cacao work?
Cacao's benefits come mainly from its flavanol antioxidants (like epicatechin). These help blood vessels relax and widen ('vasodilation') by boosting a substance called nitric oxide, improving blood flow to the heart and brain. Flavanols also make blood platelets less sticky, possibly lowering clot risk, and help control inflammation pathways. For the brain and mood: better blood flow delivers more oxygen; flavonoids cross the protective 'blood-brain barrier' reaching learning/memory areas; some compounds might slightly increase mood chemicals (like serotonin/dopamine) by affecting enzymes ('MAO inhibition'). Cacao also contains small amounts of mild stimulants (theobromine, caffeine) and other compounds linked to mood like PEA and anandamide, though likely not enough for major effects on their own.
Frequently asked questions
Natural sources of Cacao
Cacao comes from the beans of Theobroma cacao trees. Processing matters: Raw cacao nibs (crushed, fermented, dried beans) keep the most benefits. Raw cacao powder (cold-pressed beans, fat removed) also preserves most antioxidants. Cocoa powder is usually roasted (damaging some antioxidants) and often 'alkalized' or 'Dutch-processed' (washing with alkali) which greatly reduces antioxidants but makes it taste milder and mix easier. Dark chocolate (70%+) has more benefits than milk chocolate. Most commercial chocolate has added sugar and milk, reducing the overall health impact.
Potential side effects & risks
Warnings
Most chocolate bars have lots of sugar/fat/calories. Moderate intake if sensitive to caffeine. May worsen acid reflux (GERD) symptoms. Avoid if allergic to chocolate. Keep ALL cacao products away from pets (dogs/cats) – theobromine is toxic to them.
Side effects
Usually safe. Can cause sleep issues, anxiety, or fast heartbeat if sensitive to caffeine. High doses might cause stomach upset. Can trigger migraines in some people. Contains small amounts of oxalates (a concern for some kidney stone formers).
Interactions
The caffeine/theobromine may interact with stimulants or certain antidepressants. May affect how the body processes some drugs ('cytochrome P450 enzymes'). Theoretically could interact with MAO inhibitor drugs. May slightly increase effects of blood thinners due to making platelets less sticky. Check with your doctor if on medication.