Brain-Boosting Cacao with Maca & Cinnamon

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Why is hot cacao brain-friendly?
Raw cacao – flavanols for circulation, memory and mood
Cacao is one of the richest natural sources of flavanols, powerful antioxidants that improve circulation, including blood flow to the brain. Better blood flow means better oxygen and nutrient delivery, supporting attention, memory and overall cognitive function.
In a landmark study at Columbia University, cocoa flavanol supplementation improved memory in older adults by enhancing dentate gyrus function in the hippocampus (3). Large-scale trials confirm this: in the COSMOS study of more than 21,000 people, cocoa extract improved cognition in those with lower diet quality (4).
Cacao also contains theobromine and serotonin-enhancing compounds, which may explain why a simple square of dark chocolate – or a steaming mug of raw cacao – can lift mood and reduce stress.
Maca – an adaptogen for stress resilience and mood
Maca, a root vegetable from the Andes, is classed as an adaptogen – plants that help the body adapt to stress. Adaptogens support the adrenal system, helping to buffer the effects of chronic stress and supporting hormone balance.
In human trials, maca supplementation improved mood and reduced anxiety and depression scores in postmenopausal women (5). While more research is needed on cognition in humans, maca is widely valued for its mood-enhancing and potential stress-buffering properties.
Cinnamon – balancing blood sugar to protect the brain
Cinnamon isn’t just for apple pies, it’s a powerful spice for blood sugar control, which is essential for maintaining brain health and longevity. Stable blood sugar means steadier energy and less “brain fog.” Excess sugar is one of the strongest dietary risk factors for dementia: raised HbA1c (a measure of long-term blood sugar that we test in our at-home blood test, DRIfT) increases the risk of both vascular dementia and Alzheimer’s (1,2).
Human trials show that cinnamon supplementation can improve HbA1c, blood pressure and lipid profiles in people with type 2 diabetes (6). Other studies report improved insulin sensitivity and glucose tolerance, even in healthy adults (7). By helping to stabilise the delivery of glucose to the brain, cinnamon protects against the highs and lows that drive fatigue, irritability and cognitive decline.
Hot Cacao with Maca & Cinnamon
Ingredients:
- 500 ml (2 cups) milk or unsweetened milk alternative of your choice
- 2 tbsp raw cacao powder
- 1 tsp maca powder
- ½ tsp ground cinnamon
- 1 tsp xylitol, raw honey or chicory root syrup (use code FFB10 to save 10% on the syrup)
Method:
- Gently heat the milk in a saucepan until steaming but not boiling. You can also use a milk frother for this if you prefer.
- Whisk in the cacao, maca, cinnamon, and sweetener (if using).
- Pour into mugs and serve immediately.
Servings: Serves 2
Cook’s Tips: Always use raw cacao rather than processed cocoa to maximise flavonoids.
Add a pinch of cayenne for extra warmth and circulation.
At Food for the Brain, we’ve long championed the role of antioxidants, blood-sugar balance, and stress resilience in protecting against cognitive decline. A simple daily ritual like this hot cacao brings together three powerful, evidence-based strategies for your brain:
- Flavanols from cacao improve circulation and memory.
- Adaptogens from maca (optional) to enhance mood.
- Spices like cinnamon to steady blood sugar and protect the hippocampus.
Take the next step for your brain
If you enjoyed this recipe, there’s so much more you can do to nourish your mind and memory.
Explore over 120 brain-friendly recipes – from Stewed Cinnamon Apples with Walnuts & Flaxseed, to Roasted Pumpkin & Red Lentil Soup with Turmeric, or even an indulgent Spiced Pear & Almond Crumble. All are available in our Recipe Cook App – yours for just £30 a year.
Join our “Forget Sugar” webinar with Patrick Holford – discover the surprising science of how sugar shrinks the brain along the practical steps to cut cravings, balance blood sugar, and protect memory. Sign up here if you are not a member.
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References
- Crane PK, Walker R, Hubbard RA, et al. Glucose levels and risk of dementia. N Engl J Med. 2013;369:540–548. doi:10.1056/NEJMoa1215740
- Kerti L, Witte AV, Winkler A, Grittner U, Rujescu D, Flöel A. Higher glucose levels associated with lower memory and reduced hippocampal microstructure. Diabetes Care. 2013;36(10):3289–3296. doi:10.2337/dc13-0306
- Brickman AM, Khan UA, Provenzano FA, et al. Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults. Nat Neurosci. 2014;17(12):1798–1803. doi:10.1038/nn.3850
- Sesso HD, Wang L, Reynoso J, et al. Effect of cocoa extract supplementation on cognitive function: COSMOS trial. Am J Clin Nutr. 2022;116(3):682–693. doi:10.1093/ajcn/nqac152
- Gonzales GF, Córdova A, Vega K, Chung A, Villena A, Góñez C. Effect of Lepidium meyenii (Maca) on mood in postmenopausal women. CNS Neurosci Ther. 2009;15(6):639–650. doi:10.1111/j.1755-5949.2009.00104.x
- Akilen R, Tsiami A, Devendra D, Robinson N. Glycated haemoglobin and blood pressure-lowering effect of cinnamon in type 2 diabetes. Diabet Med. 2010;27(10):1159–1167. doi:10.1111/j.1464-5491.2010.03079.x
- Solomon TPJ, Blannin AK. Effects of short-term cinnamon ingestion on insulin sensitivity. Eur J Appl Physiol. 2007;99(5):483–488. doi:10.1007/s00421-006-0362-z
★ = references already discussed in Patrick Holford’s books (Upgrade Your Brain 2024; Alzheimer’s: Prevention is the Cure 2025).