Leading Sports Nutritionist Swears by an Overlooked Supplement for Improved Heart Health and Memory Support
When it comes to supplements, you've probably got the usual go-tos of fish oil, vitamin D, and creatine stacked in your pantry. But cocoa flavanols are an unsung hero that deserve a spot in your supplement stack. These bioactive compounds are naturally found in cocoa beans and have been studied for their role in supporting vascular function, including improvements in arterial flexibility and flow-mediated dilation.
Taken daily, around 500 milligrams of cocoa flavanols have been clinically proven to support healthy circulation and nutrient delivery, promoting long-term heart health and helping preserve cognitive function.
"For men 40 and up, cocoa flavanols address two of the most important long-term health priorities: heart and brain health," says Marie Spano, MS, RD, CSSD, CSCS, ISAK-2, Nutritionist & Circulation Advisor for CocoaVia. "Whether someone is being proactive or responding to a specific age-related concern, cocoa flavanols offer meaningful, clinically backed support for cardiovascular and cognitive function."
At a biological level, cocoa flavanols influence multiple cellular pathways at the same time. After consumption, they are gradually absorbed into the bloodstream, with levels typically peaking within a few hours.
One of their key effects is supporting the body's natural production of nitric oxide, which is a compound that plays a crucial role in cardiovascular health. Nitric oxide helps relax and widen blood vessels, improves circulation, and supports the functioning of neurons, Spano shares. This boost in nitric oxide production is also linked to improved blood flow and exercise performance, with one study showing increases in VO2 max of up to 12 percent.
Several studies also support the evidence of cocoa flavanols as being beneficial for improved cardiovascular and cognitive health. One randomized clinical trial of more than 21,000 adults over five years found that cocoa flavanols were associated with a 15 percent reduction in cardiovascular events, a 24 percent reduction in major cardiovascular events, and a 39 percent reduction in deaths from cardiovascular disease.
A related study found that low flavanol intake may contribute to age-related memory decline, while increasing flavanol consumption improved memory performance by 16 percent.
If you want to start taking cocoa flavanols yourself, The Academy of Nutrition and Dietetics recommends 400 to 600 milligrams of flavanols per day to help support heart health. Research suggests higher doses may lead to faster flavanol uptake and has been linked to improvements in memory within eight to 12 weeks. Cocoa flavanols can be consumed in powdered form, with brands like CocoaVia offering a convenient capsule option if that's more your speed.
Related: This 41-Year-Old CEO's Supplement Routine Includes a Few Unexpected Staples
This story was originally published by Men's Journal on Jun 8, 2026, where it first appeared in the Nutrition section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 8, 2026 at 5:45 PM.