Warda Elamad, Contributor
6-minute read
Attention, dark chocolate lovers, we have some sweet news! Nibbling on your guilty pleasure may lessen your fatigue and even improve your cognitive abilities, suggests a new study published in the Journal of Behavioural Neurology. A clinical trial conducted by researchers in Japan has shown that eating dark chocolate can not only help fight physical and mental fatigue but also potentially serve as an enhancing supplement for cognitive health.
A Bite-Sized Summary
The randomized controlled trial included 88 healthy middle-aged adults between the ages of 40 to 65. Half of these participants ate five pieces of 72% dark chocolate per day for four weeks; the other half did not eat any chocolate. Researchers evaluated fatigue levels, cognitive function, and brain health with questionnaires, cognitive tests, as well as MRI scans.
The results? Frequent dark chocolate consumers reported less fatigue and showed improved executive functioning (such as problem-solving and focus), memory, and increased gray matter volume, which is an important indicator of brain function.
Cocoa Flavanols and Cognition Under Stressful Conditions
Cocoa flavanols are also known to have neuroprotective properties in extreme conditions such as hypoxia (deficiency in the amount of oxygen reaching the tissues), as confirmed by a recent study. Those receiving cocoa flavanols performed better in terms of cognitive measurements and cerebral oxygenation compared to those who didn’t. Most remarkably, the flavanols lowered the reports of fatigue by a staggering 900% under this form of stress.
Cocoa and Cognitive Tasks
In another trial, researchers investigated the effects of cacao polyphenols on challenging cognitive tasks. Those who ate the high-polyphenol chocolate portrayed higher levels of accuracy and concentration than those who ate the low-polyphenol chocolate. This may indicate that cacao polyphenols support cognitive performance in prolonged, high-stress settings.
What About Cocoa for Older Adults?
In another study on postmenopausal women, dark chocolate improved vascular endothelial function and blood flow to the brain, both important factors in brain health. The higher percentage of cocoa (80%) was found to have more benefits than either milk or white chocolate. Although the study found no significant differences in actual cognitive test scores, the vascular benefits highlight the potential of dark chocolate to support brain function.
Why Cognitive Health Matters More Than Ever
Especially in today’s fast-paced and increasingly digital world, mental health and cognitive performance are rising to the top of recent pressing issues. Factors like prolonged screen time, stress from overworking, and the constant demands of multitasking are contributing to mental fatigue and burnout. Unfortunately, poor cognitive function not only impacts professional productivity and quality of life, but may also lead to neurological deficits in old age.
Therefore, finding simple (and delicious) ways to support mental clarity and emotional wellness is crucial. As the research increasingly portrays; Nutrition plays a key role, with functional foods like dark chocolate offering accessible, evidence-based tools to support your brain health.
Why Chocolate Works
Dark chocolate is high in cocoa polyphenols, which function as potent antioxidants that promote cardiovascular and brain health. These compounds may increase blood flow to the brain, fight inflammation, and boost levels of brain-derived neurotrophic factor (BDNF), a protein that helps neurons grow.
In the first study, the researchers noted fatigue as a mediating factor: dark chocolate’s capability of lessening fatigue translated indirectly to better brain performance. Participants reported feeling more energized, which translated into enhanced mental capacity and drive.
What You Can Do
Need an excuse to eat dark chocolate? Give your brain a boost with some cocoa, and here’s how to do it right:
- Choose Wisely: Make sure to pick a dark chocolate with a cocoa content of at least 70%.
- Portion Control: Limit yourself to small servings - about an ounce a day - to diminish the risk of excessive amounts of added sugar or calories.
- Incorporate Into a Healthy Diet: Enjoy dark chocolate as part of a balanced diet with fruits, vegetables, and whole grains for maximum benefit.
The Bigger Picture
Though these studies illuminate the potential benefits of dark chocolate, it’s barely scratching the surface. More research is needed to determine whether the effects hold true over a longer period of time and how these findings translate to other populations.
For now at least, dark chocolate is still a yummy, possibly brain-boosting snack that may help you feel a little more energized and focused without serious adverse effects.
Want to Read More?
- Read the entire research article on dark chocolate and brain function here.
- Supplementary studies on cocoa flavanols and cognitive performance:
- Neuroprotection During Hypoxia
- Cacoa Polyphenols in Cognitive Tasks
- Cocoa's Vascular Benefits(Note: Always check in with a healthcare provider if you have dietary restrictions or health concerns.)