Classic Bedtime Beverage Boosts Circulation to the Legs

What if the key to easing leg pain and improving circulation was hiding in something as simple and delicious as chocolate? Peripheral arterial disease (PAD) affects millions, making even short walks painful due to restricted blood flow. Traditional treatments often involve medication or surgery, but scientists have uncovered a surprising natural alternative—cocoa. Recent research from Northwestern University reveals that a daily dose of cocoa could help PAD patients walk farther and experience less discomfort. Could indulging in this sweet treat be the breakthrough your arteries need? The science behind it is fascinating…

Key Takeaways

• Cocoa Improves Circulation – The flavonoid epicatechin found in dark chocolate has been shown to expand blood vessels, increasing oxygen flow to the legs.

• Scientific Evidence Supports Cocoa’s Benefits – Studies showed that PAD patients who consumed high-cocoa dark chocolate or cocoa drinks walked significantly farther without pain compared to those given low-cocoa alternatives.

• Not All Chocolate Works – Only dark chocolate or cocoa with high cacao content (85% or more) provides vascular benefits, while milk chocolate has no measurable effect.

The Sweet Secret to Fighting Peripheral Arterial Disease

If you’re over the age of 40, then you’re at risk for peripheral arterial disease, or PAD.

PAD involves a narrowing of the arteries that carry blood to the legs. The most noticeable symptom is leg pain while walking, which improves with rest.

While there’s no cure for PAD, doctors may prescribe aspirin or other blood-thinning medications to increase blood circulation. However, if arteries become blocked, surgery is often recommended. I'm excited to share how scientists found a natural remedy in an unlikely place that relieves many patients.

When researchers at Northwestern University Feinberg School of Medicine began looking into safer, natural options, they turned their attention to drinking cocoa. If this seems out of left field, keep reading…

Clinical Studies Show Cocoa Improves Blood Flow

Cocoa is rich in several bioactive flavonoids, including epicatechin. Previous research has shown this particular plant chemical has positive vascular effects, expanding constricted blood vessels and improving blood flow.

In 2014, researchers published the first scientific evidence that cocoa could benefit patients with PAD. In this study, researchers followed twenty patients, with an average age of 69, who were put on a treadmill to test how far and for how long they could walk without pain.

Half the volunteers were then given 40 grams of dark chocolate with a cocoa content greater than 85 percent-- almost pure dark chocolate -- while the rest ate the same amount of milk chocolate containing less than 35 percent cocoa.

The Cocoa Group Walked 11 Percent Farther

Two hours later they were tested again on the treadmill. The milk chocolate patients showed no improvement, but people in the dark chocolate group were able to walk 11 percent farther, on average, and for a 15 percent longer duration.

For the more recent Feinberg study, researchers randomly assigned 44 patients aged 60 to drink three mugs of cocoa a day (quite a choco-blowout, in my opinion) or the same amount of a placebo drink. The cocoa was natural, unprocessed, and contained a daily total of 75mg of epicatechin.

These patients also had MRI scans of their legs to measure blood flow, and some of the volunteers agreed to a biopsy of the calf muscle to test energy production.

Better Blood Flow and Muscle Health

At the end of six months, the placebo group deteriorated, suffering a decline of 26.5 yards in the distance they could walk, but the cocoa drinkers were able to walk 46.5 yards more. These are impressive results for a treatment as simple, safe, and tasty as hot cocoa.

Compared to the placebo, the cocoa drinkers also experienced a 20 percent improvement in blood flow to the calves, and a 14 percent increase in the density of capillaries -- the tiny blood vessels that deliver oxygen to the tissues.

In addition, the cocoa group saw a 98 percent improvement in mitochondrial activity, a marker of energy production at the cellular level.

“Significant” Results

Lead author Dr. Mary McDermott explained, "The degree of improvement from chocolate was significant and meaningful. The epicatechins help dilate blood vessels, which enables more oxygen to travel to the tissues." Dr. McDermott published the study in the journal Circulation Research in February 2020.

In a commentary on the study in the same journal, Dr. Naomi Hamburg, then chair of the American Heart Association's Peripheral Vascular Disease Council, wrote, "Taken together, the pilot study by McDermott and colleagues provides compelling preliminary evidence to support a potential benefit of epicatechin-rich cocoa on walking ability along with protection from worsening of calf muscle perfusion [blood flow to the tissues], skeletal muscle injury, and mitochondrial dysfunction. "Someday, we may be able to prescribe eating more chocolate to our patients with PAD." My advice, with results like these, is why wait? Especially if you’re already experiencing leg pain, whether when walking or when you're trying to sleep at night, and know you have circulation problems or that you’re at risk for them. I’m all for safe, affordable, natural treatments like this that do not harm and can do a lot of good.

But remember, not any old hot cocoa will do. You can make your own using dark chocolate or other chocolate that’s high in cacao, the epicatechin-rich compound from which cocoa is derived. My recipe, which is delicious if I say so myself: is 12 ounces of whole milk, 1.5 tbs of 100 percent cocoa powder, sugar to taste (as little as possible, I use one tsp), and four drops of vanilla extract. Warm up slowly at low or medium heat, stirring frequently, until the ingredients are dissolved and the mixture is hot. You don’t want to scald the milk. Don’t mistake “hot chocolate” powders for 100 percent dark chocolate cocoa powder.

Summary

Peripheral arterial disease (PAD) affects blood circulation, leading to painful walking and an increased risk of complications. While conventional treatments focus on medications and surgery, scientists have discovered that cocoa, particularly dark chocolate rich in epicatechin, may improve blood flow and ease symptoms. Clinical studies show that PAD patients who consumed high-cacao chocolate or drank cocoa daily experienced significant improvements in walking distance and muscle health. With its natural benefits and safety, cocoa presents a promising dietary addition for those struggling with poor circulation—just make sure you’re choosing the right kind!

Frequently Asked Questions

What is peripheral arterial disease (PAD)?

PAD is a condition where arteries narrow, reducing blood flow to the legs, and causing pain and mobility issues.

How does cocoa help with PAD?

Cocoa contains flavonoids like epicatechin, which help widen blood vessels, increase circulation, and improve muscle oxygenation.

What type of chocolate should I consume for the benefits?

Only dark chocolate with at least 85% cacao or pure cocoa powder provides the vascular benefits associated with improved circulation.

How much cocoa should I consume daily?

Clinical studies used around 75 mg of epicatechin per day, which can be obtained from three servings of high-cacao cocoa or dark chocolate.

Can I just drink regular hot chocolate for the same effect?

No, store-bought hot chocolate mixes usually contain low amounts of cacao and high sugar content, which do not provide the same health benefits.