Not many things bring me more joy than stumbling upon scientifically proven reasons I love cacao so much (and, in all honesty, research that justifies my daily drinking habits).
Today’s focus is on a subject very close to my heart: women.
What stands out most in the research is how consistently it helps explain why so many of us crave chocolate during significant "woman" times such as menstruation, pregnancy and post partum. Our bodies are wise and wonderful - they know what we need.
They know we need iron, mood-enhancing compounds, muscle relaxants and a gentle, sustaining energy boost — all of which cacao, in its most pure form, naturally provides.
Yet when we reach for a standard bar of chocolate, many of these benefits are dulled, or even cancelled out, by the addition of sugar, cow’s milk, and the various emulsifiers, preservatives and additives found in most commercial chocolate and powdered cacao products.
We’ve broken the research down into four important times in our monthly cycle, and life cycle: during menstruation, while trying to conceive, when pregnant, post partum, and during menopause.
Cacao is a game-changer for PMS. Magnesium has been dubbed the "miracle mineral for periods" and cacao has an abundance of this natural powerhouse. Magnesium calms the nervous system and supports sleep, so its great for the headaches and mood swings associated with PMS, and its muscle relaxant properties may help with menstrual cramps.
Raw cacao contains approximately 450–550 mg of magnesium per 100 g—one of the highest magnesium concentrations of any whole food. Clinical studies have shown magnesium supplementation to reduce menstrual pain intensity, bloating, headaches, and irritability in people with PMS.
Cacao is also high in iron, which helps the production of haemoglobin and healthy red blood cells - especially beneficial at times of blood loss.
Cacao provides non-heme iron (around 10–13 mg per 100 g), which supports iron stores during menstruation—particularly important for menstruating women, who are statistically at higher risk of iron deficiency.
And of course, cacao is an entirely healthy way of satisfying those inevitable chocolate cravings.
Importantly, cacao satisfies these cravings without the blood-sugar spikes associated with refined chocolate products, helping to stabilise energy and mood.
Research shows that cacao may improve fertility, through its miraculous ability to improve our mood, reduce our stress, and increase our essential mineral intake: all factors commonly associated with our ability to conceive.
Chronic stress is well documented to disrupt ovulation and hormone signalling via the hypothalamic-pituitary-adrenal (HPA) axis. Interventions that reduce cortisol and improve nervous-system regulation are consistently associated with improved fertility outcomes.
Cacao contains phenylethylamine (PEA) which triggers the release of endorphins and mood-enhancing neuurochemicals in the brain. These are released naturally when engaging in sexual activity or when falling in love. Cacao also contains both tryptohan and valeric acid, both known to induce relaxation and reduce stress. Likewise, cacao is rich in magnesium - chronically deficient in western diets, and commonly used as a supplment to alleviate stress and improve sleep.
PEA, tryptophan (a serotonin precursor), and magnesium together support neurotransmitter balance, parasympathetic nervous system activation, and sleep quality—each of which plays a role in healthy reproductive hormone regulation.
Cacao is also a rich source of essential minerals (zinc, iron, calcium, and manganese) which are important for hormone and alkaline balance.
Zinc and manganese are particularly important for ovulation, egg quality, and antioxidant protection of reproductive tissues.
The benefits of consuming moderate amounts of cacao during pregnancy are now widely known, and scientifically proven.
Large observational studies have linked moderate cacao or dark chocolate consumption during pregnancy with improved placental blood flow and reduced risk of pre-eclampsia.
Most significantly is cacao's ability to reduce blood pressure, and improve blood flow to both the baby and the mother. This can largely be attributed to cacao's main stimulant: theobromine, which is a vasodilator. Vasodilators dilate our blood vessels, enabling blood to flow more freely throughout the body.
Theobromine and cacao flavanols have been shown to increase nitric oxide availability, a key mechanism in vascular relaxation and healthy blood pressure regulation.
Cacao also provides a significant dose of the iron you need during pregnancy, and a substantial amount of antioxidants (40 times the amount per weight of blueberries!). But to note: calcium reduces the uptake of iron, which is one of the reasons we don't recommend mixing your cacao with cow's milk.
Cacao is one of the most flavanol-rich foods known, with antioxidant activity significantly higher than most fruits when measured by ORAC and polyphenol content.
Cacao was used in traditional Indigenous cultures by mothers to regain strength after giving birth.
Ethnobotanical records from Mesoamerican cultures describe cacao as a restorative food given to women after childbirth to rebuild energy and blood.
The natural antidepressant effects of cacao can help against postnatal depression. This is related to the production of dopamine, serotonin, anandamine (the "bliss" molecule") and PEA (as mentioned previously).
Low levels of dopamine and serotonin have been consistently observed in postpartum mood disorders, and cacao’s influence on these pathways may offer gentle, nutritional support.
Theobromine, cacao's stimulant, can provide a gentle, energising lift that doesn't cause the potential agitation to both mother and child that coffee would.
Theobromine stimulates the central nervous system more gradually than caffeine, with fewer spikes in heart rate or cortisol.
Generally a lower dose is recommended - and we always recommend you speak to a health practitioner if you have any specific questions or concerns regarding cacao.
Like the other phases we've mentioned, all the benefits related to improving and balancing our mood, alleviating stress, increasing our energy, improving sleep and infusing us with essential minerals are all, of course, relevant here.
Menopause is associated with increased magnesium loss, sleep disruption, and heightened stress sensitivity—all areas where cacao’s nutritional profile is particularly supportive.
In addition, a recent study of menopausal women showed that when consumed first thing in the morning, cacao increased fat-burning, and helped women maintain or lose weight.
This effect is thought to be related to improved metabolic flexibility and enhanced circadian alignment when cacao flavanols are consumed earlier in the day.
Also, because estrogen has a protective effect on the cardiovascular system, menopausal women are at a higher risk of developing cardiovascular disease (CVD). Cacao has a well-researched impact on cardiovascular health, which is largely related to the flavanoids in cacao: a type of heart-healthy antioxidant that combats free radicals.
Meta-analyses have consistently linked cacao flavanol intake with improved endothelial function, reduced blood pressure, and lower markers of inflammation.
And finally, the flavanols in cacao also have the potential to accumulate in the brain and improve cognitive function, reduce brain fog, and combat the onset of Alzheimer's.
Human studies have shown improved cerebral blood flow and cognitive performance following regular flavanol-rich cacao consumption, particularly in ageing populations.
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