20-02-2025
Want a memory boost? Eat dark chocolate for better focus and recall
Whether you're looking to sharpen your focus or give your brain a long-term boost, indulging in a little dark chocolate might just be the deliciously simple solution. After all, a little sweetness can go a long way for your mind's health. Shutterstock
Think twice before passing up that piece of dark chocolate. While it might not be as creamy as milk chocolate, it could work wonders for your memory, especially as the years go by.
Dark chocolate, particularly those rich in cocoa, 70 per cent or higher, is packed with flavonoids, which are antioxidants that have been proven to boost cognitive function. So, that indulgent bite not only satisfies your sweet tooth but could also give your brain a much-needed memory boost. Take your pick. You might just be feeding your mind along with your cravings. How dark chocolate supports memory
Dark chocolate isn't just a treat for your taste buds, it helps your brain, too. As Tamara Alizeh, a clinical dietician based in Dubai, explains, the flavonoids in dark chocolate play a crucial role in boosting blood circulation to the brain. 'When you consume dark chocolate, these powerful compounds help improve the flow of oxygen and essential nutrients to your brain cells,' she says.
This circulation supports cognitive performance, as it allows the brain to function at its best. With more oxygen reaching brain cells, memory and focus can sharpen, mental clarity improves, and overall brain function gets a boost. So, it contributes to the brain staying sharp, focused, and at the top of its game.
A 2009 study published in Neuropsychology, Development, and Cognition found that flavanol-rich cocoa significantly enhanced cognitive performance in elderly participants. The study, titled Flavanol-rich cocoa improves cognitive function of healthy elderly humans by R.W. Scholey, J.M. Owen, and S.W. Pipingas, revealed that participants who consumed cocoa with high levels of flavanols exhibited improvements in tasks involving attention, memory, and processing speed.
These effects were particularly notable after regular consumption over a period, reinforcing the idea that flavonoid-rich foods like dark chocolate can offer long-term cognitive benefits. A tool for keeping the brain sharp
Ever wonder how your brain stays sharp, even as the years go by? That's due to a remarkable ability known as neuroplasticity, your brain's superpower to rewire itself, forming new connections and adapting to fresh experiences. Whether you're learning a new skill, solving complex problems, or just remembering where you left your keys, neuroplasticity is the secret behind it all. And guess what? Dark chocolate boosts this process.
The key players in this chocolate-powered brain boost are flavonoids, particularly epicatechins, which are packed into dark chocolate. These compounds have been shown to spark neuroplasticity.
Stimulating Brain-Derived Neurotrophic Factor (BDNF):
The flavonoids in dark chocolate are thought to boost levels of Brain-Derived Neurotrophic Factor (BDNF), a protein important for the growth and survival of brain cells. As Alizeh and Kara Neal, a London-based consulting physician, explain, 'BDNF helps facilitate the formation of new synapses, the connections between neurons, and supports the brain's ability to adapt and reorganise itself.'
Higher levels of BDNF have been associated with improved learning, memory, and neuroplasticity. Studies suggest that consuming flavonoid-rich cocoa can significantly boost the production of BDNF, especially in areas of the brain involved in memory, like the hippocampus.
A 2009 study published in Neuropsychologia found that cocoa flavonoids can increase BDNF production, which might explain their cognitive benefits.
Promoting the growth of new brain cells
Neuroplasticity doesn't just involve creating new connections—it also includes growing new brain cells, a process called neurogenesis. Research suggests that the flavonoids in dark chocolate can boost neurogenesis, particularly in the hippocampus, which plays a crucial role in learning and memory. The more new neurons your brain creates, the better it can store and recall information.
This means dark chocolate may not only help you retain new information more effectively but could also accelerate your ability to learn new skills or tasks. For example, a 2013 study published in Nature Neuroscience showed that flavonoids promote neurogenesis and synaptic plasticity in rodents, key aspects of memory and learning.
Improved synaptic plasticity
Synaptic plasticity refers to the ability of synapses, the connections between neurons, to strengthen or weaken over time, depending on the frequency and intensity of neural activity. The more effective the synaptic connections are, the better the brain can transmit information. Flavonoids found in dark chocolate can enhance synaptic plasticity, making your brain more efficient at processing information, and so, improving both short-term memory and long-term retention.
A 2018 study titled Dark chocolate consumption reduces stress and inflammation , published in the US-based National Library of Medicine, demonstrated the cognitive qualities of dark chocolate, asserting that it improved mood, memory and cognition.
Another 2018 study on dark chocolate published in the US-based The Faseb Journal, found that memory and learning could be fuelled by chocolate consumption. The flavonoids tend to accumulate in the areas that are responsible for these functions. However, research is still ongoing.
However experts warn: While dark chocolate offers cognitive benefits, it's not a magical solution. It still contains calories and fats, so moderation is key. Since each brand processes it differently, doing some research on your options is always a good idea before indulging.
Nevertheless, the next time you're tempted to skip that piece of dark chocolate, remember—it's not just a sweet treat, but a brain-boosting snack packed with potential.
Sign up for the Daily Briefing
Get the latest news and updates straight to your inbox
