Dark Chocolate for Periods: Does It Really Help?

Disclaimer: Cranberry.Fit aims to empower women with health information and actionable guidance rooted in evidence. Our Berry Wiki articles are for educational purposes only and are not a substitute for professional medical advice. For diagnosis, treatment, or before trying anything new, please consult a qualified healthcare provider.

• Researched and written by: Vaibhavi Kodnani, UG Dip. (Comm. Design, 4 yrs)
• Medical inputs by: Dr Poonguzhali Liston, MBBS, MS OBG, FMAS, DRM, FRM, CIMP
• Medically reviewed by: Dr Yash Bahuguna, MBBS, MS, DNB, ISGE Certified Practitioner for PCOS

TL;DR

• Quick answer: Dark chocolate has specific nutrients and compounds[1] that may offer some benefits during the luteal, premenstrual, and menstrual phase of your cycle. It’s safe to try and see if it helps your symptoms. That said, it works best as part of a broader plan for managing PMS and cramps, not a stand-alone remedy. 

• Research: A few small studies show positive effects of dark chocolate on PMS symptoms and period cramps.[2,3,4,5,6,7]. However, evidence is still limited and larger, high-quality studies are needed to draw conclusions.
  

• Doc’s opinion: Dark chocolate may support mood regulation and muscle relaxation. To achieve noticeable benefits for PMS and cramps, you must take it in a way that is more likely to be beneficial. Recommendation: Eat 20–40 g (2–4 small squares) of ≥60–85% dark chocolate daily, ideally between 3–5 pm, starting 7–10 days before your period.

Note: While dark chocolate is rich in cacao, it still contains some sugar or sweeteners. A 28g serving has 6.8g of added sugars, which is about 27% of the daily added sugar limit (25g) for women.[8]

Warning: You should avoid dark chocolate or limit its intake to 2–3 times a week if you have:

• Severe GERD or acid reflux
• Caffeine-triggered migraine
• Irritable bowel syndrome (especially with diarrhea as the main symptom)
• Diabetes (poorly controlled)
• Risk of developing oxalate kidney stones

Does Dark Chocolate Help With Periods?

A few small studies have studied the effects of dark chocolate on PMS symptoms like mood swings, anxiety, fatigue, brain fog as well as menstrual cramps. Most of them did not meet our criteria. 

Note on our criteria: At Cranberry.Fit, we prioritise recent randomised clinical trials (RCTs) that include a control (comparison) group and at least 30 participants in each group.

Of all the evidence we found, only one clinical trial from 2022 met our criteria. It divided 84 nursing students aged 18–25 years into three groups: dark chocolate, music, and a no-intervention control. The group that consumed dark chocolate for three days before their period and on the first day of their period showed reduced anxiety and cramps. Participants who listened to a relaxing song for the same four days also showed similar results. The no-intervention group had no improvement, suggesting that dark chocolate and music may help relieve anxiety and cramps around menstruation.[3]

Overall evidence on dark chocolate’s effects on PMS and cramps is limited, making it hard to draw firm conclusions. However, science does explain how certain nutrients and compounds in dark chocolate influence the hormones and brain chemicals involved in mood swings, cramps, and other symptoms. 

Health Benefits of Dark Chocolate for Periods

While the exact cause of PMS is not fully understood, hormonal fluctuations and changes in brain chemicals during the luteal phase appear to play a role. Decreased estrogen may reduce dopamine and serotonin levels, which can impact mood, motivation, energy, mental clarity, sleep patterns, and appetite. Similarly, the progesterone drop can affect GABA, a neurotransmitter that promotes a calming effect. In turn, it can increase irritability and anxiety.[9]

Period cramps are known to occur due to the release of prostaglandins (hormone-like chemicals) that cause uterine contractions.[10]

Dark chocolate contains many nutrients and compounds that influence some of these factors that cause PMS and cramps. It includes minerals such as magnesium and copper, polyphenols, flavanols, theobromine, and trace amounts of tryptophan. Let’s break down each component and its likely effects on periods.

Magnesium

Research has found that women who consistently experience PMS and menstrual cramps tend to be deficient in magnesium.[11]Additionally, the rise in progesterone during the luteal phase has been linked to decreased magnesium.[12]

Dark chocolate is rich in magnesium—a serving (around 28g) of 70–85% dark chocolate offers 64.6mg of magnesium.[13] Magnesium has been shown to improve mood symptoms like depression and irritability. It is also known to promote muscle relaxation and inhibit the production of prostaglandins, which means it can help ease uterine contractions.[3,5]

Fact-check: A 28 g serving of 70–85% dark chocolate provides about 21% of the daily magnesium requirement (310 mg) for females aged 19–30 years.[14]

Copper

The copper content in dark chocolate may help support the release of pain-relieving chemicals known as endorphins. In addition to reducing your sensitivity to menstrual cramps, endorphins can relieve stress and improve mood.[2]

Polyphenols

Polyphenols are plant-based compounds found in good quantities in dark chocolate. There are various types of polyphenols, but dark chocolate is rich in a specific type known as flavanols.

Cocoa flavanols are known to enhance blood and oxygen flow throughout the body, particularly to the brain. They also possess antioxidant and anti-inflammatory properties, which help reduce oxidative stress and menstrual pain. Moreover, they may increase levels of neurotransmitters such as dopamine and serotonin, which are typically low during the luteal phase. Potential benefits may include improved mood, increased energy, and enhanced mental clarity.[1,5]

Tryptophan

Dark chocolate contains small amounts of tryptophan, which supports the production of serotonin. It may help regulate mood, provide mild energy, and support alertness.[2]

Theobromine

Theobromine is closely related to caffeine, but is much gentler on the body. It acts like an antioxidant and mild stimulant, supporting alertness, clarity, and energy, without causing jittery effects associated with caffeine.[1]

Doc’s Guide on How to Use Dark Chocolate for Periods

Dark chocolate can help alleviate PMS symptoms, but only when consumed in the proper form, at the correct dose, and during the right phase of the cycle. Here’s a quick guide on how to maximise its benefits:

Eat the right amount of dark chocolate

You can safely eat 20–40 g of ≥60–85% dark chocolate per day, which is equivalent to roughly 2–4 small squares of a dark chocolate bar. The recommended dose contains about 2–4g of fibre[13] which may help reduce sugar spikes and crashes linked to period cravings and bloating. Avoid consuming excessive amounts as that may increase your risk of acne flare-ups or caffeine-related side-effects.

Start at the right time in your cycle

It is acceptable to consume dark chocolate in moderation throughout your cycle. However, if you want it to help with your PMS, it is best to start eating it during your luteal phase, which is 7–10 days before your period begins. This is because cravings tend to increase during this phase, and dark chocolate may help stabilise them, while also supporting mood, energy levels, and sleep. 

Be mindful of the time of the day

After lunch, when blood sugar levels significantly drop, cravings, fatigue, and irritability increase. That’s why having dark chocolate in the late afternoon, around 3–5 pm, is ideal. Eating it earlier in the day also ensures that your sleep is not disturbed by its caffeine or sugar content. It is especially important to avoid dark chocolate after 8 pm if you experience PMS insomnia.  

In a nutshell: For relief from PMS and cramps, eat 20–40 g of ≥60–85% dark chocolate daily, ideally between 3–5 pm, starting 7–10 days before your period. 

Berry’s Tips: How to Choose the Right Dark Chocolate Bar

The market is filled with different types of dark chocolate, but not all of them offer the benefits necessary to alleviate PMS symptoms. If you are interested in trying dark chocolate for periods, it’s important to know how to choose the right one.

Fact-check: Cacao is the raw, minimally processed form of the ‘Theobroma cacao’ bean. Once the beans are roasted and further processed, the product is termed cocoa.

What Else Helps Ease PMS and Period Cramps?

Dark chocolate may ease a few of the period symptoms. However, for holistic management of PMS and cramps, it is best to use other strategies as well. A few evidence-based lifestyle interventions that can help include:

• Consume a complex carbohydrate diet.

• Exercise regularly and practice yoga.

• Practice deep breathing exercises.

• Try progressive muscle relaxation.

• Use heat therapy.

• Drink ginger tea and chamomile tea.

Note: If lifestyle changes don’t improve your PMS symptoms or cramps, talk to your doctor about treatment options like supplements, medications, talk therapy, or TENS.

The Bottom Line

Research explains the mechanisms by which dark chocolate may help manage PMS and cramps. Eating the recommended amount of high-quality dark chocolate in the days leading up to your period may improve various symptoms. You may notice a difference in your mood, energy levels, cravings, cognitive function, and cramps. But can you rely on just this one remedy? Probably not. Maintaining a healthy lifestyle and seeking professional help when necessary are equally important. 

FAQs on Dark Chocolate for Periods

Is dark chocolate good during periods?

Limited research suggests that dark chocolate can ease PMS and menstrual cramps. However, it is best to use it in combination with other evidence-based interventions. 

What are the side effects of chocolate?

Dark chocolate is high in calories, which can lead to weight gain if not consumed in moderation. Eating it in the late evening or night can lead to insomnia or restlessness due to its caffeine and sugar content. Eating large quantities of very high cocoa chocolates can also cause migraine headaches, constipation, and heartburn. 

What is the best dark chocolate for periods?

A 60–85% cocoa percentage dark chocolate, along with minimal ingredients like cocoa butter, vanilla, and a low quantity of sugar, is the best dark chocolate for periods. 

How many g of dark chocolate can you have per day?

You can safely consume 20-40 g of dark chocolate per day.

References

At Cranberry.Fit, we prioritize medical accuracy and evidence-based information. All our Berry Wiki articles are grounded in clinical practice guidelines, peer-reviewed research, clinical trials, and guidance from leading medical journals and associations.

1. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxidants & redox signaling. 2011 Nov 15;15(10):2779-811.

2. Safari K, Hemmatinafar M, Suzuki K, Koushkie Jahromi M, Imanian B. Dark Chocolate Mitigates Premenstrual Performance Impairments and Muscle Soreness in Female CrossFit® Athletes: Evidence from a Menstrual-Phase-Specific Trial. Nutrients. 2025 Apr 18;17(8):1374.

3. Selçuk AK, Baysal E. The effect of dark chocolate and music on pain and anxiety in young women with primary dysmenorrhea: Randomized controlled trial. European Journal of Integrative Medicine. 2022 Dec 1;56:102192.

4. Nurazizah E, Tih F, Suwindere W. Black chocolate consumption reduces subjective symptoms in 18-22 years old females with premenstrual syndrome. Journal of Medicine and Health. 2015 Feb 27;1(1).

5. Verma A, Kadam A. Does Dark Chocolate Relieve Menstrual Pain in Adult Women?: A Study Among Indian Population. International Journal of Physiology. 2019;7(4):16-21.

6. Maharani SI, Pramono N, Wahyuni S. Dark chocolate’s effect on menstrual pain in late adolescents. Belitung Nursing Journal. 2017 Dec 28;3(6):686-92.

7. Nuha K, Rusmil K, Ganiem AR, Permadi W, Diah Herawati DM. Single-blind randomized controlled trial: comparative efficacy of dark chocolate, coconut water, and ibuprofen in managing primary dysmenorrhea. International journal of environmental research and public health. 2023 Aug 21;20(16):6619.

8. American Heart Association. How much sugar is too much? Accessed December 16, 2025.

9. Gudipally PR, Sharma GK. Premenstrual syndrome.

10. Itani R, Soubra L, Karout S, Rahme D, Karout L, Khojah HM. Primary dysmenorrhea: pathophysiology, diagnosis, and treatment updates. Korean journal of family medicine. 2022 Mar 17;43(2):101.

11. Yaralizadeh M, Nezamivand-Chegini S, Najar S, Namjoyan F, Abedi P. Effectiveness of magnesium on menstrual symptoms among dysmenorrheal college students: a randomized controlled trial. International Journal of Women’s Health and Reproduction Sciences. 2021;11(3):1-7.

12. Tonick S, Muneyyirci-Delale O. Magnesium in women’s health and gynecology. Open Journal of Obstetrics and Gynecology. 2016 Apr 7;6(5):325-33.

13. U.S. Department of Agriculture, Agricultural Research Service. Chocolate, dark, 70-85% cacao solids. Accessed December 16, 2025.

14. National Institutes of Health, Office of Dietary Supplements. Magnesium. Accessed December 16, 2025.

15. Food Safety and Standards Authority of India. Clarification on chocolate. Accessed December 16, 2025. 

16. U.S. Food and Drug Administration. Aspartame and other sweeteners in food. Accessed December 16, 2025.

17. Food Safety and Standards Authority of India. Note on non sugar sweeteners (NSS) & aspartame. Accessed December 16, 2025.