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Theobroma cacao (seed powder)

Cocoa (powder and flavanols)

Flavanol-rich cocoa lowers blood pressure by a small amount (about 2 mmHg, moderate-quality evidence in a Cochrane review), but the largest trial, COSMOS, found that a cocoa extract did not significantly cut total cardiovascular events, only cardiovascular deaths. Cocoa did not improve cognition in the big trial either, and ordinary cocoa powder contains lead and cadmium as well as caffeine. Most trials used flavanol-rich cocoa or extracts, so they do not show what a spoonful of supermarket cocoa powder does.

Updated
30 September 2026
A bowl of cocoa powder beside cocoa beans and a mug of hot cocoa
At a glance
Last reviewed 30 September 2026
Evidence
Moderate
Best for
Small blood pressure drop
Typical form & use
Flavanol-rich cocoa, ~670 mg flavanols
Onset
2 weeks
Safety
Contains lead, cadmium and caffeine. No interactions in our data.
Check with your medications →

What it's used for

Evidence is rated per use. The same ingredient can be strong for one thing and traditional for another.

UseEvidenceWhat the research shows
Lowering blood pressureModerateThe Cochrane review of 35 trials (1,804 mostly healthy adults, 2 to 18 weeks) found flavanol-rich cocoa lowered systolic and diastolic pressure by 1.8 mmHg each (95% CI -3.1 to -0.4 and -2.6 to -0.9), with 4 mmHg systolic in people with hypertension; the authors graded the evidence moderate and noted some reporting bias (a smaller effect when industry-employed authors were excluded). Trials gave 30 to 1,218 mg of flavanols a day (average 670 mg). A 2026 meta-analysis of 25 trials found a similar 2.7 mmHg systolic fall with moderate certainty; its authors work for a cocoa food company.1,2
Preventing heart attacks, strokes and cardiovascular deathLimitedCOSMOS randomised 21,442 older US adults to a cocoa extract (500 mg flavanols a day) or placebo for a median 3.6 years. Total cardiovascular events, the primary outcome, fell by 10% but not significantly (hazard ratio 0.90, 95% CI 0.78 to 1.02). Cardiovascular deaths fell by 27% (HR 0.73, 95% CI 0.54 to 0.98), but that was a secondary outcome among many, so it needs confirming. Heart attack, stroke and all-cause mortality showed no significant change. A per-protocol analysis was stronger (HR 0.85) but such analyses are less reliable than the main one. It tested an extract, not cocoa powder.3
Memory and thinking (cognition)LimitedIn COSMOS-Mind (2,262 older adults, 3 years) cocoa extract had no effect on global cognition (mean z-score 0.03, 95% CI -0.02 to 0.08); a multivitamin did help. A 2026 meta-analysis of 16 trials (2,847 people) found benefits on some tests (trail-making, verbal fluency), mostly in doses of 500 mg flavanols or more over 8 weeks or longer, but memory results were inconsistent and MMSE scores did not change.4,5
Adding flavour and a small dose of caffeine and theobromineTraditionalCocoa powder contains the stimulants caffeine and theobromine. We did not find a source giving a typical amount per serving of powder, and we found no trial of theobromine for energy or mood, so we do not rate any benefit. EFSA lists a 50 g milk chocolate bar at about 10 mg caffeine and plain chocolate at about 25 mg.8,9

How much

Ranges below are what studies used and what supplements commonly contain. They are not a recommendation for you. Start at the low end.

Flavanols in blood pressure trials
30 to 1,218 mg a day (mean 670 mg)1
From 1.4 to 105 g of cocoa products daily. Cocoa powder brands vary in flavanol content and labels rarely state it, so we cannot give a spoonful equivalent.
Flavanols in COSMOS
500 mg a day (80 mg epicatechin)3
A cocoa extract capsule taken for a median 3.6 years. It did not significantly reduce total cardiovascular events.
Caffeine guidance (EFSA)
Up to 400 mg a day; 200 mg a day in pregnancy8
EFSA says intakes up to 400 mg a day do not raise safety concerns for healthy adults, from all sources including cocoa drinks, and up to 200 mg a day in pregnancy.
Timing · Blood pressure trials ran 2 to 18 weeks (mean 9). COSMOS ran 3.6 years for events. No timing within the day has been established.With food? · Not established in the studies we read.How long to trial · Judge blood pressure at home over 2 to 8 weeks; expect a change of 2 mmHg or so, which a home monitor will struggle to distinguish from normal variation.

How people take it

Flavanol-rich cocoa powder or drinkDose set by flavanols, not gramsThe Cochrane trials used 1.4 to 105 g of cocoa products. Flavanol content varies by product and is usually unlabelled.
Cocoa extract capsule500 mg flavanols a dayThe form used in COSMOS. Supplements vary; check that the label states flavanols.
Dark chocolateVariesUsed in some trials, but brings sugar, fat and calories, plus lead and cadmium.

Safety

Who should avoid
  • Pregnancy — keep total caffeine under 200 mg a day (EFSA)
  • Children — chocolate is a main caffeine source and may add to lead intake
  • High cocoa intake if cadmium or lead exposure is a worry — cocoa solids carry both
Known interactions
No interactions in our data. Absence of a flag is not clearance.

Make it yourself

DIY guides that use cocoa (powder and flavanols), with quantities and safety notes.

DIY Dry Shampoo with Cornstarch or Arrowroot

Questions people ask

What are the benefits of cocoa powder?

Flavanol-rich cocoa lowers blood pressure by about 2 mmHg in Cochrane-reviewed trials, which is a small effect. The large COSMOS trial of a cocoa extract did not significantly reduce total cardiovascular events, although cardiovascular deaths fell by 27% as a secondary result. The trials did not use ordinary supermarket cocoa powder.

Does cocoa contain lead and cadmium?

Yes. A laboratory survey found that lead and cadmium levels in chocolate rose with cocoa solids content, and one 10 g cube of dark chocolate may carry up to 20% of a child's daily oral lead limit; the authors saw almost no risk of exceeding limits for adults. The EU has limited cadmium in cocoa products since 2019. A Belgian study found cacao cadmium intake may be underestimated because cacao is hidden in non-chocolate foods, but that the cadmium in chocolate is less bioavailable than in wheat.

Does cocoa improve memory or brain function?

Not in the largest trial: COSMOS-Mind found no effect of cocoa extract on global cognition in 2,262 older adults over 3 years. A 2026 meta-analysis found gains on some tests such as trail-making and verbal fluency, but memory results were inconsistent.

How much caffeine and theobromine is in cocoa powder?

Cocoa contains both, but we could not source a per-spoonful figure for cocoa powder. EFSA puts a 50 g milk chocolate bar at about 10 mg caffeine. It advises adults to keep total caffeine under 400 mg a day (200 mg in pregnancy).

Sources

  1. Cochrane review Ried K, Fakler P, Stocks NP. Effect of cocoa on blood pressure. Cochrane Database Syst Rev. 2017.
  2. Meta-analysis Sakuda M, Ito K, Adaniya Y, et al. Impact of cocoa flavanols on blood pressure and vascular function: an updated systematic review and meta-analysis of randomized controlled trials. J Nutr Health Aging. 2026.
  3. Randomised trial Sesso HD, Manson JE, Aragaki AK, et al. Effect of cocoa flavanol supplementation for the prevention of cardiovascular disease events: the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial. Am J Clin Nutr. 2022.
  4. Randomised trial Baker LD, Manson JE, Rapp SR, et al. Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial. Alzheimers Dement. 2023.
  5. Meta-analysis Arabpour Z, Arabpour Z, Jazayeri S. Effect of Chronic Dark Chocolate or Cocoa Intake on Cognitive Function: A GRADE-Assessed Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutr Rev. 2026.
  6. Laboratory survey Yanus RL, Sela H, Borojovich EJ, et al. Trace elements in cocoa solids and chocolate: an ICPMS study. Talanta. 2014.
  7. Exposure study Vanderschueren R, Doevenspeck J, Goethals L, et al. The contribution of cacao consumption to the bioaccessible dietary cadmium exposure in the Belgian population. Food Chem Toxicol. 2023.
  8. Regulator/health agency EFSA. Caffeine.
  9. Laboratory study Rivera-Manzorro L, Aliano-Gonzalez MJ, Barbero GF, et al. Simulated gastrointestinal digestion of cocoa powder (INFOGEST): methylxanthine bioaccessibility and antioxidant properties. Food Funct. 2026.

Last reviewed 30 September 2026 · Next review March 2027 · How we rate evidence