It’s estimated that 29% of Americans experience depression at one time or another. Most people would rather avoid antidepressant medication because of its side effects — so Dr. Terry Shintani, MD, a Harvard-trained physician, nutritionist, and author of The Peace Diet, shares a surprising natural option backed by research.
The research
A study of 13,626 people found that those who consumed the highest amounts of a particular superfood had a 57% lower risk of depression compared to those who consumed the least. The surprise? That superfood is dark chocolate.
A few important caveats
This was an observational study, so it shows an association rather than proof of cause and effect. It’s also worth watching how much added sugar comes along with the chocolate you choose. That said, other research suggests the bioflavonoids found in chocolate have real antidepressant potential.
Beyond chocolate: the bigger picture
Dr. Shintani notes that overall diet quality matters too — avoiding junk food and eating foods rich in bioflavonoids, fiber, and prebiotics helps support the gut microbiome, which plays a role in producing the neurotransmitters that influence mood. Exercise and optimizing hormones such as thyroid, sex hormones, and vitamin D can also help significantly.
The takeaway
A square or two of dark chocolate, as part of an overall healthy lifestyle, may offer a natural mood boost. For more tips on natural health, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.
Sources: Chocolate consumption and depressive symptoms in a US adult population — Nguyen et al., Depression and Anxiety, 2019; Gallup — U.S. depression rate data, 2026; NLM Native Voices