The connection between food and mood has long been debated. Chocolate is heralded as a mood-booster, which is why the scientific community has researched chocolate and mood extensively to determine whether or not a legitimate connection exists. Research recently published in 2010 by the Archives of Internal Medicine found a strong connection between chocolate cravings and people with depressive symptoms. The more depressed a person was, the more their frequency and intensity of chocolate cravings increased. The question is whether chocolate does indeed improve mood, or if the centuries-old suggestion has convinced us of the connection.
Tryptophan
Tryptophan is an essential amino acid, meaning your body cannot make it and therefore needs to obtain it from the foods you eat. The body uses tryptophan to make serotonin, which is a neurotransmitter responsible for regulating appetite, sleep and mood. Depression and anxiety disorders are linked to low levels of serotonin. Amino acids compete for absorption in the body, so the one in the greatest quantity in a particular meal is more likely to be absorbed and used by the body. Tryptophan is particularly high in chocolate, which allows it to be absorbed readily and trigger serotonin production. While turkey is commonly thought to contain large amounts of tryptophan, it also contains a variety of other amino acids, so the amount of tryptophan absorbed is not enough to significantly increase serotonin production.
Phenylethylamine
Phenylethylamine releases endorphins, those "feel good" chemicals in the body. Dark chocolate contains phenylethylamine and is thought to contribute to the mood-boosting power of this sweet treat. However, when phenylethylamine is taken in supplement form, the body quickly degrades it and very little is actually absorbed to make a notable effect on mood. Whether phenylethylamine in foods such as chocolate has the same fate is not readily known.
Folate and B12
Dark chocolate contains a variety of vitamins that can impact mood, specifically B vitamins. The American Psychiatric Association reported in 2002 that B12 deficiency may cause depression symptoms. Correcting the deficiency improved depression. Also, vitamin deficiencies can lead to disease conditions that contribute to depression. Correcting these deficiencies can in turn manage these conditions, which may reverse depression. For example, high homocysteine levels are linked to heart disease and increased risk for heart attack and stroke. Folate, as well as other nutrients found in dark chocolate, help to balance homocysteine levels and thereby reverse heart disease. If an individual's depression is a result of being diagnosed with heart disease, then a reversal of the disease alleviates the depression.
Magnesium
Dark chocolate is rich in various minerals such as magnesium, which, like folate, can promote heart health as it regulates heart rhythm and can reduce high blood pressure. Research has found that supplementing magnesium can alleviate or reduce symptoms of PMS and migraines. Magnesium may similarly improve mood as it manages symptoms of these conditions.
Palatability
Research from the Department of Psychology of the University of Swansea found that the palatability of chocolate is likely the reason for the immediate boost in mood after eating chocolate, as all palatable foods initiate the release of endorphins. When comparing the effects eating an apple or eating a chocolate bar had on mood, researchers from the University of Würzburg found that both improved mood, but chocolate's impact on mood was longer lasting -- unless the subject felt guilty about eating chocolate, in which case the positive mood effect was not as evident.
Conclusion
Chocolate alone will not reverse severe depression symptoms, but like all palatable foods, will improve mood at least temporarily. While intake of chocolate may not conclusively improve mood, it does contains a variety of healthful nutrients that protect the heart and reduce blood pressure. Make dark chocolate a part of your healthy diet by limiting intake to 1 oz. per day. For overall health and improvement of mood, be sure to exercise regularly and eat a balanced diet rich in fruits, vegetables, whole grains, healthy fats and lean protein.
References
- "Archives of Internal Medicine"; Chocolate and Depressive Symptoms in a Cross-sectional Analysis; Rose, N. et al; 2010
- "American Journal of Psychology"; Vitamin B6, Folate and Homocysteine in Depression; Tiemeier H. et al.; December 2002
- "Journal of American Clinical Nutrition"; The Potential for Dietary Supplements to Reduce Premenstrual Syndrome (PMS) Symptoms; Bendich A.; 2000
- "Headache"; Efficacy of Intravenous Magnesium Sulfate in the Treatment of Acute Migraine Attacks; Demirkaya S et al; 2001
- "Appetite"; Immediate Effects of Chocolate on Experimentally Induced Mood States; Macht M. et al.; November 2007
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