What is the best way to get cocoa flavanols?

January 6, 2026 •

4 min read

Studies suggest that consuming cocoa flavanols can significantly improve blood vessel elasticity and function. However, industrial processing often diminishes these beneficial compounds. Understanding what is the best way to get cocoa flavanols involves careful selection of products and consideration of preparation methods.

Quick Summary

The most effective methods for consuming cocoa flavanols involve using minimally processed, non-alkalized cocoa powder, opting for high-cacao dark chocolate, or taking specialized supplements for a concentrated dose.

Key Points

Choose Non-Alkalized Cocoa Powder: Opt for natural, non-alkalized cocoa to retain more flavanols, as Dutch processing significantly reduces their concentration.
Select High-Cacao Dark Chocolate: Choose dark chocolate with 70% or more cacao content for higher flavanol levels, but consume in moderation due to calorie and sugar content.
Consider Flavanol Supplements for Consistency: For a reliable, concentrated, and guaranteed dose of flavanols without extra calories, supplements are the best option.
Minimize Heat Exposure: Flavanols are sensitive to heat, so use cocoa powder in recipes that require minimal or no cooking, like smoothies or oatmeal.
Beware of Processing Methods: Be aware that fermentation, roasting, and especially alkalization can significantly deplete the flavanol content in cocoa products.
Read Product Labels Carefully: Check labels for keywords like "natural" or "non-alkalized" for cocoa powder and high cacao percentages for dark chocolate to make informed choices.

Understanding Cocoa Flavanols and Their Health Benefits

Cocoa flavanols are a class of plant-based nutrients found in the cacao bean that offer significant health benefits, primarily associated with improved cardiovascular and cognitive function. They act as powerful antioxidants and promote the production of nitric oxide, a molecule that helps relax blood vessels, leading to better circulation and lower blood pressure. Emerging research also points to potential benefits for brain health, insulin sensitivity, and managing inflammation. However, not all cocoa-derived products are created equal when it comes to flavanol content.

The Impact of Processing on Flavanols

Standard cocoa processing involves several steps—including fermentation, drying, roasting, and sometimes alkalization (Dutch processing)—that can destroy a significant portion of the naturally occurring flavanols. This is a critical factor when choosing a source for your flavanol intake. Alkalization, in particular, dramatically reduces flavanol content to improve taste and color, making the resulting cocoa less beneficial from a nutritional standpoint. To preserve these compounds, minimal processing is key. This is why raw, un-alkalized cocoa powder is often recommended for maximum flavanol preservation. For this reason, the cacao percentage on a chocolate bar is not always a reliable indicator of its flavanol content, as processing methods vary between brands.

The Best Sources of Cocoa Flavanols

For those looking to boost their intake, there are three primary sources, each with its own advantages and considerations.

Non-Alkalized (Natural) Cocoa Powder

This is one of the most direct and effective ways to consume cocoa flavanols from a whole food source. Natural cocoa powder has not undergone the alkalization process, meaning it retains a higher concentration of flavanols. It is typically more bitter and lighter in color than its Dutch-processed counterpart.

How to consume: Mix into smoothies, stir into hot water or milk, add to oatmeal or yogurt, or use in baking recipes (though excessive heat can degrade flavanols).

High-Cacao Dark Chocolate

Dark chocolate, especially varieties with 70% or higher cacao content, contains more flavanols than milk chocolate. However, flavanol levels can be inconsistent depending on the brand and specific processing techniques. The higher the percentage, the more bitter the taste and typically the higher the flavanol concentration, though this isn't always a direct correlation.

How to consume: Enjoy in moderation as a treat. Look for brands that specify their flavanol content or use minimally processed beans. Be mindful of the high calorie, sugar, and fat content.

Specialized Cocoa Flavanol Supplements

For a guaranteed, consistent, and concentrated dose of cocoa flavanols without the associated calories and sugar, supplements are the most reliable option. These typically come in capsule or powder form and are made from specially handled cocoa extracts to preserve the highest flavanol content.

How to consume: Follow the recommended dosage instructions on the product packaging. Mix powders into drinks or take capsules as directed.

Comparison of Flavanol Sources


Feature	Non-Alkalized Cocoa Powder	High-Cacao Dark Chocolate	Specialized Flavanol Supplements
Flavanol Concentration	High, but variable by brand and processing.	Variable, depends on cacao percentage and processing.	Consistent and high, often standardized.
Sugar/Fat Content	Low sugar, low fat.	High in sugar and fat, especially lower percentage bars.	Minimal to none.
Calorie Count	Low.	High.	Low.
Daily Serving Size	1-2 tbsp.	1 oz (28g) or less.	1-2 capsules or scoops.
Taste	Bitter, unsweetened.	Rich, varies with cacao content.	Neutral or flavored (in powders).
Consistency	Inconsistent, depends on product.	Inconsistent, depends on processing.	High consistency and reliability.

Maximizing Your Flavanol Intake

To ensure you are getting the most out of your cocoa, follow these best practices:

Prioritize the Source: Focus on non-alkalized cocoa powder or specially formulated flavanol supplements for the most consistent and concentrated dose.
Read Labels Carefully: When buying cocoa powder, check the ingredient list for alkali or potassium carbonate. For dark chocolate, look for a high cacao percentage, ideally 70% or above, and consider brands known for high-flavanol production.
Consider Cooking Methods: If using cocoa powder in baking, minimize exposure to high heat and opt for recipes that use lower temperatures or shorter cooking times to preserve flavanols.
Pair for Absorption: Some research suggests that other antioxidant-rich foods like berries or green tea can complement the effects of cocoa flavanols.
Moderate Consumption: If getting flavanols from dark chocolate, practice moderation due to its high calorie and fat content. Overconsumption can negate potential health benefits.

Conclusion

The most effective way to get cocoa flavanols depends on your priorities. For a pure, low-calorie, and whole-food option, minimally processed, non-alkalized cocoa powder is the superior choice. This can be easily added to various foods and drinks. For a guaranteed and clinically-studied dose, particularly for those with specific health goals, supplements are the clear winner. While dark chocolate can contribute, its varying flavanol levels and high caloric content make it a less reliable and moderation-dependent source. Regardless of the method, selecting the right product and being mindful of processing is the single most important step for maximizing your cocoa flavanol intake.

For more in-depth information, you can read about the extensive research on cocoa flavanols from reputable sources like Harvard Health.

Frequently Asked Questions

Cacao is the raw, unprocessed form of the cocoa bean, which retains a higher concentration of flavanols. Cocoa refers to the processed, roasted form, which typically has a lower flavanol content due to heat and other processing methods.

Yes, dark chocolate, especially varieties with a high percentage of cacao (70% or more), does contain cocoa flavanols. However, the exact amount can vary significantly depending on the manufacturer's processing methods, which often reduce flavanol levels.

Dutch-processed cocoa, which is treated with an alkaline solution, is known to destroy a large percentage of the naturally occurring flavanols. This process is used to reduce acidity and darken the color but at the cost of nutritional benefits.

It is difficult to consume a beneficial, therapeutic dose of flavanols from chocolate alone without also consuming excessive amounts of calories, fat, and sugar. This is why supplements are often recommended for targeted flavanol intake.

Supplements, particularly standardized cocoa extracts, can be a more reliable and concentrated source of flavanols. They offer a guaranteed dosage without the extra calories and sugar found in chocolate products.

For cocoa powder, look for 'natural' or 'non-alkalized' on the label. For dark chocolate, check for a high percentage of cacao (e.g., 70% or higher) and, if possible, research brands known for preserving flavanols.

In large doses, some people may experience mild side effects, such as sleeplessness or jitteriness, due to the presence of theobromine, a natural compound in cacao. Start with smaller amounts to assess your tolerance.