What Makes Dark Chocolate Reduce Stress?

Research in Switzerland in 2009 confirmed the kind of news that those with a sweet tooth love to hear: Chocolate is good for you, at least in small doses. Scientists have known for some time that dark chocolate contains flavonoids, antioxidants that help prevent cell damage from free radicals. The 2009 research indicated that it also helps to alleviate stress.

Effect on Energy Metabolism

Researchers at the Nestle Research Center in Switzerland indicate that individuals suffering from high stress levels have a different metabolic profile. They fed dark chocolate to 30 healthy adults exhibiting both high and low anxiety profiles. After 14 days, stress indicators in the high profile subjects became more similar to the profiles of the low-stress subjects.

Effect on Cortisol

With their metabolisms stabilized, the high-stress subjects appeared to produce less cortisol. At the end of 14 days, urinalyses performed on the subjects showed a reduction in levels of cortisol in their urine. Cortisol is a "fight-or-flight" hormone released by your adrenal glands in response to stress and perceived danger. When researchers altered the high-stress subjects' metabolism, it resulted in less of this hormone that causes agitation.

Effect on Serotonin

Dark chocolate also affects your stress level by prompting serotonin production. Serotonin is a calming neurotransmitter. Higher levels of it in your blood help you relax. However, your body cannot create serotonin on its own. It gets it from your diet, through foods high in tryptophan, an amino acid. When tryptophan reaches your brain, your brain uses it to produce serotonin. Chocolate is a good source of tryptophan.

Recommendations

Subjects involved in the Nestle study ate 40 g of dark chocolate each day, the equivalent of about 1.4 oz., so a great deal of chocolate isn't necessary to affect your stress level. Aetna Intelihealth advises selecting dark chocolate that is at least 70 percent cocoa for the best effect. The milk solids in milk chocolate dilute the cocoa content, and white chocolate does not contain cocoa at all. Commercial candy bars can contain anywhere from 30 to 80 percent dark chocolate. If you want to try a little chocolate to ease your stress level, read the nutrition label. The first ingredients listed are the ones that exist in the highest quantities. If the word "cocoa" appears well down the list, the candy bar probably doesn't contain enough to affect your mood.