The Best Time of Day to Eat Dark Chocolate, According to Experts

Dark chocolate has many health benefits, from its anti-inflammatory properties to its impact on your cholesterol and heart health. It’s even been linked to the prevention of cancer, dementia, and mood disorders.

But does the time you eat dark chocolate matter? Though research is still new, some researchers say it does.

Here’s what nutrition experts have to say about when you should eat dark chocolate—or skip ahead to the bottom line.

Dark chocolate is known to be good for your heart and brain health when consumed in moderation. It has anti-inflammatory properties and may even protect you against heart disease, certain types of cancers, and brain-related conditions like Alzheimer’s disease. It can even boost mood.

Here’s a breakdown of dark chocolate’s nutrient-boosting components:

• Theobromine: This is a mild stimulant found in cacao that increases energy and alertness. “It has a gentler effect than caffeine but contributes to an overall uplifted mood,” Lisa Schultz, CN, CPT told Health.
• Caffeine: Caffeine helps with alertness and can improve mood by increasing dopamine signaling, says Schultz.
• Phenylethylamine (PEA): Often called the “love chemical,” Schultz says PEA promotes the release of endorphins and mimics the feeling of being in love or experiencing pleasure. This can induce a subtle mood lift.
• Anandamide: According to Schultz, this neurotransmitter is known as the “bliss molecule,” and temporarily blocks feelings of pain and depression, creating a mild euphoric effect.
• Flavonoids (especially epicatechin): Flavonoids improve blood flow to the brain, which can enhance cognitive function and long-term mental well-being, according to Schultz. “Some studies suggest flavonoids also help reduce cortisol (stress hormone) levels.”
• Magnesium: According to Schultz, dark chocolate is a natural source of magnesium, a mineral known for reducing anxiety and improving sleep.

There have been very few studies on the timing of dark chocolate. As long as you eat a balanced diet, there’s nothing magical about the time of day you eat dark chocolate, Andrew Odegaard, MPH, PhD, an associate professor of epidemiology and biostatistics with the UC Irvine Program in Public Health, told Health.

Ultimately, when you eat dark chocolate will come down to what works best for you and what you hope to accomplish.

Here are some guidelines on which time of day may be best for your needs.

In the Morning

If you want to boost your focus and mental energy, you may want to eat chocolate between 10 a.m. and 11 a.m. Eating it earlier in the day could also provide that sweet satiation you may crave. Some research also suggests that eating it earlier in the day may reduce cravings later.

In the Afternoon

If you struggle with afternoon cravings, low energy, or a drop in your mood, you may want to eat chocolate between 2 p.m. and 3 p.m.

If you are like many people and experience an afternoon slump, Schultz says the theobromine and caffeine in dark chocolate can give you that pick-me-up you need to get through those last few hours of the work day. “It’s also less likely to disrupt sleep if consumed before 4 p.m.,” she said.

In the Evening

Even though dark chocolate has minimal caffeine, it can still impact sensitive sleepers. “Eating dark chocolate [late] in the evening may also trigger cravings or late-night snacking in some individuals,” said Schultz.

If you are not worried about the potential impact on sleep, there is some evidence that eating dark chocolate right after dinner could be beneficial for brain health.

While research is limited, studies on dark chocolate show that it can actually have different benefits depending on when you eat it.

The reasons for these different benefits are not yet known but are being actively researched.

Eating dark chocolate can lower your cholesterol, enhance cognitive function, boost mood, fight inflammation, and reduce stress. Depending on your nutrition goals and needs, you can even tailor these benefits by eating it at specific times of day.

Eating dark chocolate in the morning may boost mood and reduce your cravings for sweets later while eating it in the afternoon can provide you a boost in energy. Eating it in the evening can be beneficial for brain health.

To determine when you should eat dark chocolate, think about your goals and your needs.