Supplement
Cocoa flavanols
SaveEpicatechin-rich polyphenols from cacao that improve endothelial function, blood flow, and cardiovascular biomarkers in well-designed trials.
Quick verdict
Among the most well-supported polyphenol supplements. The COSMOS trial showed cardiovascular and cognitive benefits at scale. Dose and standardisation matter.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
The COSMOS trial (>21,000 participants) showed reduced cardiovascular events and improved cognition in the cocoa flavanol arm. Meta-analyses consistently show FMD improvement (~1–2%) and systolic BP reduction (~2–3 mmHg). The active compound is primarily epicatechin.
Benefits
- Improves endothelial function and blood flow
- COSMOS trial showed cardiovascular event reduction
- Cognitive benefits in large-scale RCT
Dosage notes
500–1000 mg cocoa flavanols per day (providing ~80–160 mg epicatechin). Standardised extract or CocoaVia-type products.
Side effects
- Mild GI discomfort
- Caffeine-related effects (product-dependent)
- Headache (rare)
Who should be cautious
Chocolate bars are not equivalent—most processing destroys flavanols. Caffeine and theobromine content varies. Caloric load if using chocolate as the delivery vehicle.
What this page cannot tell you
Benefits require standardised high-flavanol products, not commercial chocolate. Dose must provide ~500 mg flavanols.
Leaderboard scores
- Longevity65
- Focus42
- Mood38
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