ByDR. MAYA ROSMAN

Jerusalem Post

How do you know how to choose the right chocolate, and exactly how much of it you need to eat per day to get the beneficial effect on your mood? Dr. Maya Rosman with all the important details.

There aren't many foods that evoke emotions like chocolate. It's comforting, indulgent, sometimes addictive, and some might even call it a "natural remedy for broken hearts." But is that scientifically based? Does cocoa really help with mood – or is it just a sweet myth?
Here's everything you need to know about the connection between cocoa, chocolate, serotonin, and stress hormones.

• Flavanols – antioxidants that support blood flow to the brain and regulate neural activity.

• Tryptophan – an amino acid that serves as a raw material for producing serotonin – a neurotransmitter associated with calmness, good sleep, and a stable mood.
• Theobromine – a mild stimulant (similar to caffeine) that boosts alertness and mood.
• Phenylethylamine (PEA) – a compound that induces a brief euphoric feeling, similar to what happens when one falls in love.
• Anandamide – a cannabinoid-like neurotransmitter that promotes a mild sense of calm.

How much should you eat?
A review of 9 controlled studies on chocolate and its impact on mood found that chocolate and cocoa may improve short-term mood, especially in individuals with symptoms of stress or mild depression. So how much chocolate is needed for that?

According to a comprehensive study – daily consumption of 30 grams of 85% chocolate over three weeks improved mood indicators. In a study conducted among healthy adults (published in the Journal of Nutritional Biochemistry), which compared the consumption of 85% chocolate with 70% chocolate or no chocolate at all – it was found that the group who ate very dark chocolate (85%) showed reduced levels of stress and anxiety, along with an increase in probiotic gut bacteria of the Blautia genus – known for their link to mental relaxation and emotional regulation.
The researchers concluded that chocolate’s effect on mood stems not only from its components but also from its interaction with gut bacteria.
In another study, women who consumed 12 grams of 78% cocoa chocolate daily reported lower depression scores compared to women who ate regular milk chocolate.
It’s important to note – only about half of the clinical studies in this field actually found measurable improvement in mood indicators, particularly when high-cocoa chocolate with little added sugar was used. A large portion of other studies claim it’s a myth.
According to them, chocolate may be very tasty and give us lots of positive feelings the moment it's in our mouth – but once we swallow it, there’s no further effect.

What’s important to know in practice?
1. Cocoa percentage matters
Most of the health benefits come from concentrated cocoa – meaning chocolate with 70% and above.Milk chocolate or sweets with little cocoa and lots of sugar do not produce the desired effect, and may even cause the opposite – due to a sugar spike followed by an energy crash.
2. Sugar actually weakens the positive effect
Research shows that when chocolate contains a high amount of sugar, the positive effect is reduced, and sometimes even replaced by the opposite reaction: Irritability, fatigue, cravings for more sweets.Simple sugar raises serotonin quickly – but also causes a sharp drop afterwards.
3. The effect is temporary
In most studies, the improvement is momentary or short-term. It's not a substitute for emotional therapy or a balanced diet – rather a small tool that can be incorporated as part of an overall nutrition plan.
Dark chocolate? Not all are good
So, according to the research, you need real dark chocolate – at least 70% cocoa, preferably 85%. Recommended amount – about 10–20 grams a day (one or two squares). In my opinion – definitely better without added sugar.
Most “sugar-free” chocolates contain natural sugar alcohols that are not harmful to health. These sweeteners (like maltitol) do not spike blood sugar. They are more suitable for those with diabetes and tend to cause less “craving for more” because they don’t lead to blood sugar spikes.Also, remember – there are “great” dark chocolates that have sugar listed as the first ingredient, meaning there's more sugar than cocoa – and therefore such dark chocolates are less healthy.
Not every chocolate labeled “dark” is automatically healthy! How can you tell? Check the packaging to see where sugar appears. If it’s the first item on the list, it's a less healthy chocolate even if “dark chocolate” is written in large letters on the package.
And if you don’t want sugar-free chocolate – in most cases, chocolate with 70% cocoa and above will naturally have less “room” for sugar compared to regular “dark” chocolate, and thus such chocolate is preferable.
Here’s the conclusion: High-quality dark chocolate and pure cocoa can definitely support mood, calm the mind, and enhance vitality – especially when combined with a balanced diet and supportive lifestyle habits. The benefits come mainly from the cocoa itself, not from the sugar or milk – so if you choose wisely, it can absolutely be delicious, comforting, and healthy.
For Dr. Maya Rosman’s course: How to improve your health and lose weight in a sane and reasonable way – click here.