If you needed an excuse to enjoy a square of dark chocolate today, you’ve come to the right place.

For years, researchers have been studying whether chocolate (especially dark chocolate) might do more than satisfy a sweet tooth. Could it actually help keep our brains healthy as we age?

The answer is… maybe. (Sorry, we know that’s not nearly as exciting as hearing your doctor prescribe a daily chocolate bar!)

What’s So Special About Chocolate?

Dark chocolate contains natural plant compounds called flavanols, which are also found in foods like blueberries, apples, grapes, and tea. Flavanols have been shown to support healthy blood flow, including to the brain.

Since our brains depend on a steady supply of oxygen and nutrients, scientists have wondered whether flavanols might help with memory, thinking, and overall cognitive health.

What Does the Research Say?

Some studies have found that people who regularly consume flavanol-rich foods perform a little better on certain memory and thinking tests. Other research suggests flavanols may help protect blood vessels, which is important because heart health and brain health go hand in hand.

When it comes to preventing dementia, though, the evidence isn’t strong enough to say that chocolate is a magic bullet. Dementia is influenced by many factors, including age, genetics, blood pressure, physical activity, sleep, and overall diet.

So while chocolate may be part of a brain-healthy lifestyle, it’s not a substitute for the habits we already know make a difference.

The Darker, the Better

Here’s where chocolate lovers may encounter a tiny bit of disappointment.

Milk chocolate contains relatively few flavanols and often a lot of added sugar. White chocolate? Despite its deliciousness, it doesn’t contain cocoa solids at all, so it doesn’t provide the flavanols researchers are interested in.

If you’re choosing chocolate with brain health in mind, dark chocolate with at least 70% cocoa is generally the better option.

Everything in Moderation

Before anyone races to the candy aisle, remember that chocolate still contains calories and, in many cases, sugar and saturated fat.

A small square or two of dark chocolate can absolutely fit into a balanced diet. Eating an entire family-sized bag while binge-watching your favorite mystery series probably isn’t what the researchers had in mind.

(We’ve checked. Unfortunately, “I was protecting my memory” is not considered a nutritional strategy.)

Other Brain-Healthy Habits

If you really want to give your brain some love, pair that piece of dark chocolate with habits that have much stronger scientific support:

• Stay physically active.
• Keep your blood pressure, cholesterol, and diabetes under control.
• Eat plenty of fruits, vegetables, whole grains, nuts, and fish.
• Get quality sleep.
• Stay socially connected.
• Challenge your brain by reading, learning new skills, doing puzzles, or picking up a hobby.

The Sweet Takeaway

Chocolate isn’t a cure for dementia, and it hasn’t been proven to prevent it. But enjoying a modest amount of dark chocolate may offer some health benefits as part of an overall healthy lifestyle—and it certainly makes healthy eating a little more enjoyable.

So go ahead and savor that piece of dark chocolate. Your taste buds will thank you, your heart may appreciate it, and while your brain isn’t making any promises, it probably won’t complain either.

After all, some of life’s best moments are meant to be savored—one delicious bite at a time.