Best Theobromine Dosage for Optimal Results

Theobromine is a naturally occurring compound found in cocoa that supposedly offers numerous health benefits. 

Many consider it to be a splendid supplement without any side effects, but is that true, and what is the best theobromine dosage for optimal results?

Well, that’s what we’re here to tell you.

After you’re done, you’ll know all about the best dosage, timing, and frequency to maximize the effects of this compound.

What is the Best Theobromine Dosage?

The best dosage of theobromine appears to be anywhere from 250-500mg. But at the same time, the best optimal dose depends largely on factors such as age, weight, and tolerance. 

In other words, a 140-pound scrawny teenager probably needs a lot less than an in-shape, 220-pound 30-year-old bodybuilder.

One thing worth noting is that theobromine seems to be rather ineffective at a 250mg dose. [1] At the same time, it also appears to cause side effects when administered at high doses, so keeping it at around 500mg should be the best.

When is the Best Time to Take Theobromine?

The best time to take theobromine isn’t set in stone. As long as you don’t take it near bedtime, you shouldn’t have any issues.

But, if you want to get into specifics, it’s safe to say that if you’re using it to boost energy and cognitive function, taking it in the morning or an hour before a workout is recommended.

For those seeking relaxation and stress relief, taking theobromine in the evening may sound like a good option, but as we just said – it isn’t.

Theobromine is a stimulant, and it could disturb your sleep if taken close to bedtime. 

But also, keep in mind that individual responses may vary, so it’s crucial to monitor how you feel and adjust the timing accordingly.

Should You Take Theobromine Every Day?

While theobromine appears to have numerous health benefits, it may not be necessary or optimal to take it every day. On a related note, there also isn’t a reason for you not to take it every day.

Since this is not an answer anyone would find useful – let’s expand.

You should take theobromine every day if you’d like to find a somewhat effective caffeine substitute, if you’re an endurance athlete looking for a slow-releasing sustainable flow of energy, or if you’re looking to further enhance your fat-loss journey.

You shouldn’t take theobromine every day because there’s no sufficient research on long-term effects (although what is there suggests there shouldn’t be any side effects), and unless you’re a top-of-line athlete looking to push the envelope, mainly because there are better alternatives.

Finally, building up a tolerance or developing an addiction doesn’t appear to be an issue.

Does Theobromine Have Any Side Effects?

As we just said, theobromine is generally well-tolerated, it doesn’t cause addiction, and it won’t make you dull to stimulants. But still, some side effects may occur, particularly at higher doses. 

These can include:

  • Increased heart rate and blood pressure
  • Gastrointestinal issues
  • Sleep disturbances

Fortunately, almost neither of these occur at low doses, and even if they do, they’re short-lived and minor.

Is Taking Too Much Theobromine Dangerous?

While theobromine has relatively low toxicity, consuming excessive amounts can lead to adverse effects, as we mentioned earlier.

Overdosing on theobromine may cause rapid heartbeat, elevated blood pressure, and symptoms of general anxiety. 

Is Theobromine Worth Taking?

For most individuals, theobromine is not worth taking – whether as a nootropic or a sports supplement. Most of its effects aren’t deeply rooted in scientific evidence and are mostly extrapolated from other sources.

Yet, if you’re the right person, theobromine may just be beneficial for you.

Essentially, if you’re looking for improved cognitive function, increased energy, and even potential weight loss, and you’re already supplementing with other things but are looking to take it a step further – theobromine might be worth it.

How We Rate Theobromine: 3.5/5

Considering efficacy, safety, ease of use, cost, and available evidence – we give theobromine a 3.5 out of 5. 

Overall, theobromine is pretty decent across the board.

It appears to be efficient, it’s easy to use, and it is affordable. It’s also quite safe, and while there isn’t a ton of research on it, what’s available is rather promising.


All in all, while there isn’t an optimal dosage or timing for theobromine, as long as you follow some general guidelines, you should be fine.

While we can’t promise you’ll experience drastic changes, there’s a good chance some boost in energy could happen if you take 500mg of theobromine before hitting the gym.

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Strength Supplement Guide
Strength Supplement Guide

Helping bodybuilders and strength athletes choose the right supplements to build strength and mass.

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