Cocoa blend (Dutch cocoa, organic cocoa)
Also known as: Theobroma cacao, Dutch cocoa, organic cocoa, cocoa blend
Overview
Cocoa, derived from the seeds of *Theobroma cacao*, is a dietary supplement and food ingredient valued for its flavanol content. These flavanols, including epicatechin and catechin, are believed to contribute to various health benefits, particularly for cardiovascular and cognitive function. Cocoa is available in various forms, including cocoa powder, extracts, and chocolate products. Research on cocoa is moderately mature, with numerous studies exploring its effects. However, the quality of evidence varies due to differences in flavanol content and study designs. Cocoa is generally considered safe when consumed in moderation and is widely used in both food and supplement industries.
Benefits
Cocoa flavanol supplementation may improve cardiovascular health by enhancing blood flow and lowering blood pressure, although effects are generally modest and more pronounced in short-term studies. A systematic review and meta-analysis found that cocoa flavanol intake can consistently affect biomarkers of lipid metabolism and insulin resistance. Some studies suggest potential benefits for cognitive function, though evidence is less robust. Benefits may be more substantial for individuals with existing cardiovascular comorbidities. Effects are typically small to moderate, with significant variability depending on the study population and design. Short-term benefits are more consistently reported than long-term effects.
How it works
Cocoa's flavanols are thought to improve cardiovascular health by increasing nitric oxide production, which enhances blood vessel function and lowers blood pressure. These flavanols interact with the cardiovascular system by improving blood flow and potentially influencing metabolic pathways related to insulin sensitivity. The primary molecular target is nitric oxide synthase, which plays a crucial role in endothelial function. The bioavailability of flavanols can vary based on the form of cocoa consumed and individual factors like gut health.
Side effects
Cocoa is generally considered safe when consumed in moderation. Common side effects include nausea, especially if not taken with food. Uncommon side effects include gastrointestinal discomfort. Rare side effects include allergic reactions. Cocoa may interact with medications that affect blood pressure or blood clotting. High doses may be contraindicated in individuals with certain cardiovascular conditions or those taking certain medications. Pregnant or breastfeeding women should consult a healthcare provider before using cocoa supplements. It is important to monitor for potential interactions and adverse effects, especially at higher doses.
Dosage
The minimum effective dose is typically around 200-500 mg of flavanols per day. Studies often use doses between 200-1000 mg of flavanols daily. The maximum safe dose is not well established, but high doses may increase side effects. It is best taken with food to reduce nausea. Cocoa extract supplements may offer more consistent flavanol content compared to food sources. Absorption may be influenced by the presence of other nutrients or gut health. There are no specifically identified required cofactors.
FAQs
How should I take cocoa supplements to minimize side effects?
Cocoa supplements should be taken with food to minimize side effects such as nausea. Consult a healthcare provider if you have cardiovascular conditions or are taking medications.
Is cocoa supplementation safe?
Cocoa supplementation is generally safe, but high doses or interactions with medications should be monitored. Pregnant or breastfeeding women should consult a healthcare provider before use.
When is the best time to take cocoa supplements?
Cocoa supplements are best taken with meals to improve absorption and reduce the risk of gastrointestinal discomfort.
What are the expected benefits of taking cocoa supplements?
Potential benefits include improvements in cardiovascular health and possibly cognitive function, though results can vary depending on individual factors and the specific product.
Are all cocoa products equally beneficial?
No, there are misconceptions about the consistency of health benefits across different cocoa products. Flavanol content can vary significantly, so it's important to choose products with standardized flavanol levels.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9170467/ – The COSMOS study, a randomized controlled trial, tested the effects of cocoa extract supplementation on cardiovascular health in a large older population. The study found that the intervention was well-tolerated but did not provide significant cardiovascular benefits over a long term. This suggests that while cocoa is safe, its long-term cardiovascular benefits may be limited.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5086796/ – A meta-analysis examined the impact of cocoa flavanol intake on biomarkers of lipid metabolism and insulin resistance. The study found that cocoa flavanol intake consistently affects these biomarkers, suggesting potential benefits for cardiometabolic health. This indicates that cocoa flavanols may play a role in improving metabolic health.
- https://academic.oup.com/jbmr/advance-article/doi/10.1093/jbmr/zjaf030/8020503?searchresult=1 – A study investigated the association between cocoa extract supplementation and reduced fracture risk in older adults. The research found no association between cocoa extract supplementation and reduced fracture risk, despite some observational evidence suggesting a potential link between flavanol intake and bone health. This suggests that cocoa extract may not be effective in reducing fracture risk in older adults.
- https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.12767 – This research explores the potential cognitive benefits of cocoa flavanols, suggesting they may improve cognitive function. However, the evidence is less robust compared to cardiovascular benefits, indicating a need for further research in this area.
- https://diabetesjournals.org/care/article/46/12/2278/153696/Cocoa-Extract-Supplementation-and-Risk-of-Type-2 – This study examines the relationship between cocoa extract supplementation and the risk of type 2 diabetes. The findings suggest potential benefits for insulin resistance, highlighting cocoa's role in metabolic health.
Recommended Articles
Best Antioxidant Ingredients Explained
Vitamins C and E, selenium, and beta-carotene are key effective ingredients in antioxidant supplements, offering varied health benefits.
Top Bioavailable Protein Powders: A Buyer’s Guide
Bioavailability in protein powders is key for muscle synthesis, with whey protein leading at a 70-80% rate.
Boost Vitamin D: Foods, Supplements & Benefits
Increase vitamin D through fatty fish, fortified foods, supplements, and understanding its health benefits and recommended intake.
Best Ingredients for Hormonal Balance
Foods rich in phytoestrogens, certain nutrients, and dietary strategies can significantly improve hormonal balance.