TargetedHeart, metabolismVegan form available

Cocoa flavanols

In COSMOS (n=21,442) cocoa extract cut cardiovascular death by 27% — that's not chocolate but 500 mg of flavanols a day.

4/5· RCTs / large cohortsEstimated monthly cost: ≈ 20 €

Dose

400–500 mg flavanols (extract), or 2 tbsp non-alkalised cocoa powder.

Timing

Any time; not in the evening because of caffeine.

⚠ Cautions

Cadmium and lead in some cocoa — choose a tested brand.

What it is

Epicatechin and relatives; they boost the vessel wall's NO production. Alkalisation strips them from commercial cocoa.

What the evidence shows

COSMOS (3.6 years): primary endpoint (all CV events) –10%, not significant; CV death –27% (significant). Meta-analysis: –2 mmHg blood pressure, better insulin sensitivity.

Goals

Heart, blood sugarBrain, memory

Related studies

COSMOS: cocoa flavanols –27% cardiovascular death; multivitamin improves memory · 2022

Sources

Sesso HD et al. Effect of cocoa flavanol supplementation for the prevention of cardiovascular disease events – COSMOS. AJCN (2022) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.