These natural compounds benefit brain and heart function, and promote whole-body wellness.
In a world where health trends come and go, certain indulgences like red wine, coffee, and dark chocolate have consistently captured attention for their potential health benefits. Amid the perennial buzz, a new contender has hit the wellness scene: cocoa flavanols.
Often taken as a daily supplement or added into morning smoothies via powder form, these bioactive compounds are derived from the ancient cocoa plant and are gaining recognition for their potential to enhance brain and heart health. They’re plant-based nutrients naturally found in cocoa (which are distinct to the cocoa plant) and have rich, science-backed health benefits that can help optimize your brain and heart health.
We asked Mark Hyman, MD, bestselling author of Young Forever: The Secrets to Living Your Longest, Healthiest Life, for his take on the latest research around cocoa flavanols, ways to ensure you’re adding the right amount into your diet, and why it’s crucial to know about the quality of your supplements.
Katie Couric Media: What are the key health benefits of incorporating cocoa flavanol supplements into daily dietary routines?
Dr. Mark Hyman: High-quality, pure cocoa extract or powder is a rockstar ingredient to include in your diet, and it’s also an enjoyable one for most people. It’s packed with cocoa flavanols that can increase the body’s natural pool of nitric oxide, a supermolecule that boosts vascular health by supporting optimal blood flow and endothelial function, especially benefiting the heart and brain. Overall, they can be a tool in improving cardiovascular health and improving cognitive performance.
How do cocoa flavanol supplements contribute to cognitive function and brain health?
When cocoa flavanols kickstart the production of nitric oxide, that molecule relaxes blood vessels and improves circulation. This not only supports your heart but also gives your brain cells a boost of oxygen and nutrients, which is foundational for keeping your cognitive function sharp. Plus, studies even suggest that cocoa flavanols can help fight age-related memory decline.
How do cocoa flavanols promote heart health?
Scientific evidence shows that these compounds help improve endothelial function, which means they keep your blood vessels strong and functioning the way they’re meant to, and they can help retain healthy blood pressure. They’ve also been shown to help retain healthy cholesterol levels and boost circulation — all of which contribute to a healthy heart.
What’s the recommended amount for optimal health benefits?
While individual needs can fluctuate, the Academy of Nutrition and Dietetics recommends a daily intake of around 400 to 600 milligrams of flavanols to benefit cardiometabolic health. But it’s important to note that recommended amounts may differ based on factors such as age, weight, and overall health status. I always recommend consulting with a doctor or nutritionist who can provide personalized guidance to ensure you’re receiving the right amount to support your specific health goals.
Are there any potential risks or side effects associated with long-term consumption of cocoa extract supplements?
It’s crucial to be mindful of quality and sourcing, especially in light of recent news about heavy metals like cadmium in chocolate. Heavy metals can accumulate in cocoa beans during the growing and manufacturing processes and pose health risks if consumed in excess. However, reputable manufacturers prioritize rigorous testing and quality control measures to ensure their products meet safety standards. That’s one of the reasons I like CocoaVia’s cocoa flavanol products — they prioritize quality standards and have been recognized as a top choice for cocoa products by ConsumerLab.com. Each of their products undergo testing to guarantee purity, potency, and safety, so you know you’re getting the highest quality cocoa flavanols in the right amount.
What are some ways to incorporate more cocoa flavanols into your diet?
You can add pure cocoa extract or powder to your morning smoothies or yogurt for a rich chocolate flavor. You can also mix it with coconut milk and chia seeds for a satisfying start to your next day or a healthy dessert. But one of the easiest ways to guarantee you’re getting the right amount is by taking it in a daily supplement form.
The information provided on this site isn’t intended as medical advice, and shouldn’t replace professional medical treatment. Consult your doctor with any serious health concerns.
