Dark chocolate is one of my favorite foods ever! Its one of my favorite parts of my day. If you are a client of mine or have been a follower, you already probably know this, and you know that I highly recommend (OK push) my clients to have dark chocolate daily because its abundance of benefits including; adrenal and hormone support, gut and microbiome support, heart and brain health, and of course it tastes delicious!
So lets look at some of the benefits of dark chocolate and how it can help hormones. If your not convinced that you need dark chocolate in your days after this, then I can’t help you. 😉
Benefits;
- Rich in Antioxidants: Dark chocolate, especially those with higher cocoa content (70% or more), is packed with antioxidants, which help fight off free radicals in the body. This can help protect your cells from damage and reduce inflammation. A study published in the Journal of Nutritional Biochemistry found that the polyphenols in dark chocolate, particularly flavonoids, have strong antioxidant properties that can help protect cells from oxidative stress (Journal of Nutritional Biochemistry, 2008).
- Improved Heart Health: Studies have shown that dark chocolate can support heart health by improving blood flow, reducing blood pressure, and lowering the risk of heart disease. The flavonoids in dark chocolate help relax blood vessels, promoting better circulation. A meta-analysis in the British Medical Journal found that moderate consumption of dark chocolate (rich in flavonoids) was associated with a reduced risk of cardiovascular disease and lower blood pressure (BMJ, 2012). Another study published in the American Journal of Clinical Nutrition indicated that consuming dark chocolate could improve endothelial function, which supports heart health by enhancing blood vessel health (Am J Clin Nutr, 2007).
- Mood Booster: Dark chocolate can increase serotonin and endorphin levels in the brain, which can help improve your mood and even reduce stress. It’s often considered a natural mood enhancer. Research in the Journal of Psychopharmacology suggests that the flavonoids in dark chocolate can have a positive effect on mood and cognitive function by influencing the release of serotonin and endorphins in the brain (J Psychopharmacol, 2013).
- Brain Function: The flavonoids in dark chocolate may also improve cognitive function. Some studies suggest that dark chocolate can enhance memory, focus, and overall brain performance by improving blood flow to the brain. A study published in Frontiers in Nutrition discusses the potential cognitive benefits of dark chocolate, specifically improvements in memory and brain function (Front Nutr, 2021).
- Rich in Nutrients: Dark chocolate is a good source of essential minerals like iron, magnesium, copper, and manganese, which are important for overall health and well-being.
- Weight Management: While it’s still calorie-dense, some research suggests that dark chocolate may help with appetite regulation. The bitterness and rich taste can make you feel more satisfied, possibly reducing cravings for sweeter, less healthy snacks. A study from Appetite journal found that dark chocolate may help with appetite regulation, noting that small servings can suppress cravings for sweeter foods (Appetite, 2009). Research also suggests that the bitterness of dark chocolate may promote satiety, helping individuals feel fuller for longer (Appetite, 2008).
- Blood Sugar Regulation: Dark chocolate may help improve insulin sensitivity, which is important for controlling blood sugar levels. This could potentially lower the risk of diabetes over time. A study in Diabetes Care found that consuming dark chocolate might improve insulin sensitivity, potentially reducing the risk of type 2 diabetes over time (Diabetes Care, 2005).
So then the question on everybody’s lips, I’m sure…”Does dark chocolate help with hormones?” Well the answer is YES! Dark chocolate can influence several hormones in the body, thanks to its unique composition of flavonoids, theobromine, and other bioactive compounds. Here’s how it can impact specific hormones:
- Endorphins (Natural Pain Relievers): Eating dark chocolate also triggers the release of endorphins, the body’s natural painkillers and mood enhancers. Endorphins create feelings of pleasure and can help relieve stress or discomfort, contributing to the sense of enjoyment people experience when eating chocolate.
- Cortisol (Stress Hormone): Some research suggests that dark chocolate may help lower cortisol levels, which is the hormone released in response to stress. By promoting relaxation and improving mood, dark chocolate may help mitigate the negative effects of stress and reduce chronic high cortisol levels, which are linked to various health problems, including weight gain and immune suppression.
- Insulin (Blood Sugar Regulation): Dark chocolate, particularly varieties with higher cocoa content, may improve insulin sensitivity. This means your body can more effectively manage blood sugar levels, reducing the risk of conditions like type 2 diabetes. The flavonoids in dark chocolate can help improve insulin function by increasing nitric oxide levels, which may improve blood flow and circulation.
- Leptin and Ghrelin (Hunger Hormones): Dark chocolate has also been shown to influence leptin and ghrelin, hormones involved in appetite regulation. Leptin signals fullness, while ghrelin signals hunger. Some studies suggest that dark chocolate can increase leptin sensitivity, helping the body feel full after eating. Additionally, the richness and bittersweet taste of dark chocolate may suppress ghrelin, reducing hunger cravings.
- Dopamine: Dark chocolate has a positive influence on dopamine, the “feel-good” neurotransmitter in the brain, which plays a key role in reward, motivation, pleasure, and mood regulation. Dark chocolate contains phenylethylamine (PEA), a compound sometimes called the “love drug” because it can promote the release of dopamine and endorphins. PEA has been linked to improved mood and feelings of euphoria, similar to the sensation of falling in love. When you consume dark chocolate, PEA can stimulate the brain’s reward system, encouraging dopamine release and contributing to an elevated mood.
But that’s not all! Because I love the next 2 hormones so much, they get a whole section each! Dark chocolate’s influence on hormones like progesterone and thyroid hormones is a bit more indirect compared to its effects on dopamine, cortisol, and insulin, but there are a few ways it can support balance in these areas.
1. Progesterone:
Progesterone is a hormone that plays a crucial role in the menstrual cycle, pregnancy, and overall hormonal balance. While dark chocolate isn’t a direct source of progesterone, there are several ways it may support progesterone production or balance:
- Magnesium: Dark chocolate is a good source of magnesium, a mineral that helps regulate hormone levels, including progesterone. Magnesium deficiency has been linked to irregular cycles and low progesterone levels. By providing magnesium, dark chocolate might indirectly support optimal progesterone levels.
- Cacao’s Effect on Stress: As mentioned earlier, dark chocolate has been shown to reduce cortisol (the stress hormone). Chronic stress can interfere with hormone production, including progesterone, because high cortisol levels can disrupt the delicate balance of sex hormones. By lowering stress levels, dark chocolate might help keep progesterone levels in check.
- Balanced Blood Sugar: Dark chocolate helps improve insulin sensitivity, which can have a positive impact on hormone balance overall. Blood sugar imbalances can interfere with the production of progesterone and other sex hormones, so managing blood sugar effectively may support progesterone levels.
2. Thyroid:
Dark chocolate’s impact on thyroid function is more indirect, but here are a few ways it could potentially support thyroid health:
- Iodine & Selenium Support: Although dark chocolate isn’t a significant source of iodine or selenium, it does provide small amounts of these important nutrients. Both iodine and selenium are crucial for thyroid hormone production. Iodine helps in the synthesis of thyroid hormones (T3 and T4), and selenium is involved in the conversion of T4 into the more active form, T3. Dark chocolate’s small contribution could support thyroid function, but it’s definitely not a primary source of these nutrients.
- Magnesium: Again, magnesium comes into play here. A deficiency in magnesium has been associated with various thyroid imbalances. Since dark chocolate is a good source of magnesium, it might help ensure optimal thyroid function, especially in cases of mild deficiency. Magnesium, found in significant amounts in dark chocolate, plays a role in regulating thyroid function. A study in The Journal of Clinical Endocrinology and Metabolism found that magnesium deficiency is associated with thyroid dysfunction and that supplementation could help improve thyroid health (The Journal of Clinical Endocrinology & Metabolism, 2014).
- Reducing Stress: High cortisol levels from chronic stress can suppress thyroid function, especially in the hypothalamic-pituitary-thyroid (HPT) axis. By lowering cortisol, dark chocolate could help reduce stress-induced thyroid dysfunction. A study published in The Journal of Psychopharmacology found that dark chocolate consumption helped reduce cortisol levels in response to stress. This suggests that chocolate may help moderate stress-induced hormone fluctuations (Journal of Psychopharmacology, 2009). Another paper in Appetite journal discusses how chocolate, especially dark varieties with higher cocoa content, can reduce cortisol and potentially mitigate the negative effects of stress (Appetite, 2009).
And lastly I would be remiss to not mention “stearic acid”. One of the main reasons I love dark chocolate and its one of the highest sources of stearic acid after beef and animal fat. Some suggest it might help raise HDL (good) cholesterol levels, which is beneficial for cardiovascular health. This unique behavior of stearic acid is one of the reasons why dark chocolate (with its stearic acid content) can be part of a heart-healthy diet. And another study “However visceral fat was reduced by ∼70% in the stearic acid fed group compared to other diets.”
So there you have it, if your not convinced after reading this article, I can’t help you.
Eating 80-100% organic high-quality dark chocolate around 10-15g a day (in the morning because of caffeine) is usually what I recommend to help reap these benefits without going overboard on calories or fat.