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Head-to-head evidence comparison — which supplement is right for you?
Cocoa Flavanols vs Sarcosine: Cocoa Flavanols has the stronger overall evidence (5 vs 5/10); they're alternatives for brain aging support — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Cocoa Flavanols wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Mostly mechanism / observational
0 of 1 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
Top outcomes
500-750mg cocoa flavanols daily (COSMOS used 500mg; endothelial benefit peaked near 710mg)
any
Standardized cocoa flavanol extract (epicatechin-standardized)
500-2000 mg/day in trials (schizophrenia commonly 2 g/day add-on; OCD trials 500-2000 mg/day)
morning
Sarcosine (N-methylglycine)
2-8 weeks
Acute to 8 weeks
Years
Throughout use
2-6 weeks
6-12 weeks
2-10 weeks
Throughout use
Effect of cocoa flavanol supplementation for the prevention of cardiovascular disease events: the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial.
Am J Clin Nutr (2022) · Rct · n=21442
21,442 older US adults, 500mg flavanols/day, median 3.6 years, double-blind placebo-controlled
Effect of cocoa on blood pressure.
Cochrane Database Syst Rev (2017) · Meta analysis
Cochrane meta-analysis of flavanol-rich cocoa vs control
Dose-response relationship between cocoa flavanols and human endothelial function: a systematic review and meta-analysis of randomized trials.
Food Funct (2019) · Meta analysis
15 articles, 18 intervention arms pooled
Efficacy and cognitive effect of sarcosine (N-methylglycine) in patients with schizophrenia: A systematic review and meta-analysis of double-blind randomised controlled trials.
J Psychopharmacol (2020) · Meta analysis · n=326
Pooled 7 double-blind RCTs, 326 patients with schizophrenia
Inhibition of glycine transporter-I as a novel mechanism for the treatment of depression.
Biol Psychiatry (2013) · Rct · n=40
6-week randomized double-blind citalopram-controlled trial in 40 patients with major depressive disorder
Sarcosine therapy for obsessive compulsive disorder: a prospective, open-label study.
J Clin Psychopharmacol (2011) · Open label · n=25
10-week open-label trial, 25 analyzable OCD patients, 500-2000 mg/day
Cocoa Flavanols has a higher evidence score (5/10 vs 5/10) and wins in 2 of 3 categories.
For brain aging support, Cocoa Flavanols has a higher relevance score (34 vs 24).
No known interactions between Cocoa Flavanols and Sarcosine have been documented in our database. However, always consult a healthcare provider before combining supplements.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.