Theobroma cacao extract
Theobroma cacao is the cocoa tree. Its extract appears on labels for theobromine, a stimulant from the same family as caffeine. Human research works with 250 to 1000 mg of theobromine per intake. In a controlled study of 80 participants, 250 mg produced barely noticeable effects and higher doses worsened mood (Baggott et al., 2013).
What the research shows
Mixed or small evidence. The effect is uncertain.
Theobromine has been studied in humans often enough, just rarely for sports performance. The systematic review by Kennedy (2021) found one such study: a 3 km treadmill time trial in which theobromine beat placebo and matched caffeine. For mood and alertness the picture is unfavourable, with barely any effect at 250 mg and worse mood at 500 and 1000 mg (Baggott et al., 2013). All of that research covers hundreds of milligrams at a time.
Who it makes sense for: At 5 mg per serving, nobody: that amount fills out the ingredient list and does nothing beyond it. Anyone after the amount that was actually studied is already at roughly 250 mg with a 50 gram bar of dark chocolate.
How we weigh evidenceClinical dosage
Origin
NaturalTheobromine occurs in the cocoa bean and therefore in chocolate, and in smaller amounts in tea. An extract of Theobroma cacao is concentrated cocoa. How much theobromine it holds depends on the standardisation and is rarely stated on the label.
Safety
In Baggott's study heart rate rose along with the dose, and at 500 and 1000 mg participants reported worse mood. At 700 mg blood pressure dropped one hour after intake and 24 women felt less calm three hours later (Mitchell et al., 2011). At 5 mg none of these effects are to be expected, in either direction.
For comparison
A 50 gram bar of chocolate delivers roughly 250 mg of theobromine, the amount researchers use to mimic the effect of chocolate (Smit and Blackburn, 2005). The 5 mg on this label works out to about one gram of chocolate, a fiftieth of a bar. And that is the generous calculation: those 5 mg are extract, so they hold less than 5 mg of theobromine.
Dosage by weight and gender
The doses studied apply per intake and are not scaled to body weight. The difference between extract and active compound weighs heavily here: 5 mg of Theobroma cacao extract is 5 mg of plant material, and the theobromine in it is a portion of that. The percentage the extract is standardised to is rarely stated, so the real amount sits below 5 mg and cannot be established from the outside. The lowest dose ever used in humans is 250 mg, fifty times as much.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Psychopharmacology of theobromine in healthy volunteersBaggott MJ et al. (2013)Funded by: Gefinancierd met subsidies van de Amerikaanse National Institutes of Health (NIDA en NIMH). Geen fabrikant betrokken.
- Effects of theophylline and theobromine on exercise performance and implications for competition sport: A systematic reviewKennedy M (2021)Funded by: Bij het artikel is geen financiering of belangenverstrengeling vermeld.
- Reinforcing effects of caffeine and theobromine as found in chocolateSmit HJ et al. (2005)Funded by: Bij het artikel is geen financiering of belangenverstrengeling vermeld.
- Differential contributions of theobromine and caffeine on mood, psychomotor performance and blood pressureMitchell ES et al. (2011)Funded by: Uitgevoerd bij Unilever R&D Vlaardingen; de eerste auteur correspondeert via een e-mailadres van Unilever.
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We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.