The idea of microdosing is big in the psychedelic world. In short, it's when people take very small, sub-perceptual doses of substances like LSD or psilocybin to improve focus, mood and/or creativity. Over the past decade, that idea has expanded to other plant medicines... including cacao.
Now, cacao is not hallucinogenic aka psychedelic, but it is psychoactive, in that it contains a range of neuroactive compounds that can alter brain chemistry and influence mood, energy, blood flow and stress resilience.
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A ceremonial dose of cacao is usually 30 to 40g - taken for big state shifts and mood boosts.
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A microdose is far smaller - anywhere from 5 to 10g - taken to create subtle, cumulative effects over time.
The key aspect of microdosing cacao is consistency. Rather than drinking a large cup once a week or only at ceremonies, when you microdose cacao, the goal is to consume it daily.
Cacao Microdosing Benefits
It's thought that small, steady doses of cacao may:
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Ease low-level stress and anxiety
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Increase focus and gentle motivation without the jitters of coffee
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Support emotional openness and connection
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Create a ritual - a way to ground in the morning and start your day with intention
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Accumulate subtle benefits that become noticeable after two or three weeks
It’s not about a dramatic shift on day one (as is the case with large ceremonial doses of cacao). It’s about slowly incorporating cacao’s compounds into your daily life in a way that feels sustainable.
The Science Behind Cacao Microdosing for Mood and Anxiety
To understand the biochemical changes that microdosing cacao can bring about, it's important to explore what’s known about cacao chemistry.
Theobromine
This is the primary stimulant in cacao. Unlike caffeine, theobromine is a vasodilator, which is a fancy way of saying it widens blood vessels and improves circulation. The result is often described as calm, steady energy.
Phenylethylamine (PEA)
Known as the “love molecule,” PEA can act as a neuromodulator that alters levels of dopamine and serotonin in the body. This action is linked with improved mood and motivation. It’s found in small amounts in cacao and may contribute to feelings of uplift.
Indirect endocannabinoids
Cacao contains a trio of compounds that interact with the body's natural endocannabinoid system. These compounds (including N-oleoylethanolamine [OEA] and N-linoleoylethanolamine [18:3 NAE]) enhance the action of anandamide -a cannabinoid produced by the body - by inhibiting the action of the enzyme fatty acid amide hydrolase.
Anandamide, sometimes called the “bliss molecule,” plays a role in mood regulation, stress resilience, and produces feelings of bliss.
Flavanols
Polyphenols in cacao have been shown to improve blood flow to the brain and support cognitive performance. These effects tend to compound with regular, repeated intake.
Neuroplasticity pathways
High-tryptamine cacaos (like Inner Depths) increase neuroplasticity through their action on the 5HT2A serotonin receptor. They may also help stimulate pathways linked with brain-derived neurotrophic factor (BDNF), which supports learning, adaptation and emotional flexibility.
Together, these mechanisms provide some insight into why microdosing cacao daily over three weeks could start to shift how you feel.
Safety, Risks and Contraindications of Cacao Microdosing
The first thing to make clear is that for most people, cacao is incredibly safe. And when working with it in tiny microdoses, it's even safer. However, there are some situations in which it's best to be apply caution before adding cacao to your daily routine.
Who should be cautious?
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Those on SSRIs or antidepressants: Cacao may interact with serotonin pathways. While most people tolerate small amounts, always start lower and consult your doctor. See our guide: Is Cacao Safe with SSRIs?
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If you take stimulants (ADHD meds, MAOIs antidepressant, caffeine pills): additive effects are possible.
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Heart or blood pressure issues: cacao can mildly raise heart rate or lower blood pressure.
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Pregnancy / breastfeeding: caution may be needed in the third trimester (check with your midwife or doctor)
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Migraines or theobromine sensitivity: some people react strongly even to tiny doses.
How to reduce risks
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Start low and increase slowly.
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Always take with water (cacao is mildly dehydrating).
- Keep a journal of mood, sleep, energy and side effects
Disclaimer: This post is educational and not medical advice. Always consult your healthcare provider before starting a new plant ritual, especially if you are on medication or have a health condition.
The 21-Day Cacao Microdosing Protocol
If you're ready to see what microdosing cacao can do for you, here’s a simple, structured plan to help you experiment safely.
Approach: alternate “on” days (taking cacao) with “off” days (to reset and compare).
How to prepare it
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Use a high-quality ceremonial cacao, not cocoa powder. Root to Rise and Cloud Nine are ideal 'starter' cacao varieties.
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If you're working with up to 10g, use smaller amounts of water or plant milk - around 75ml is usually enough.
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Heat the water or plant milk and add the cacao.
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Whisk until smooth and creamy.
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Drink slowly, with intention.
Tip: Make this your morning ritual before screens or emails.
Daily Ritual & Integration Practices
Microdosing works best when paired with simple practices.
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Set an intention: even a one-line thought about what you'd like your day ahead to bring can be helpful
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Movement: a short walk, stretch or yoga flow after drinking.
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Journaling: write freely about how you currently feel.
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End-of-day reflection: how did your mood and perspective change throughout the days?
Cacao Microdosing Results - What Can You Expect?
It’s important to set realistic expectations.
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Week 1: the changes are likely to be very subtle. Perhaps you may notice a slight mood lift, maybe more energy and more awareness.
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Week 2: by now, changes may feel more consistent. Morning may feel easier, your focus may be better and you may feel slightly more resilient to life's stressors.
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Week 3: this is the point at which many describe a calmer baseline, better sleep quality and a sense of emotional resilience - especially if they've been working with higher microdoses of around 10g.
Not everyone will notice big changes. Remember, the shifts are subtle and they are meant to be subtle. Think of cacao as a way of finetuning your inner environment - like background music rather than a dramatic event.
Tracking Your Experience
To really know if microdosing is helping, it's good to track how you are feeling either daily or as a end-of-week round up.
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Rate your mood, focus, energy, sleep daily from 1–10.
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Note digestive comfort, anxiety or emotional discomfort.
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Compare how you feel on "on" days vs "off" days.
Tracking your experience in this way will help you fine-tune the right personal dose.
Frequently Asked Questions About Cacao Microdosing
Is cacao microdosing legal?
Yes. Cacao is a legal plant food in nearly all countries. Always check local import restrictions if travelling... just in case.
How much cacao is a microdose?
Between 5 and 10g of ceremonial cacao paste, depending on your body and sensitivity.
Can I microdose cacao every day?
Yes, but if you are particularly sensitive or have potential contraindications, it's best to alternate on days and off days. This helps you notice contrast and prevents tolerance.
Can I microdose cacao if I’m on SSRIs?
Possibly, but start lower (5g works well) and monitor carefully. Always consult your doctor. See this detailed post on cacao and SSRIs here.
Will I feel “high”?
No. Microdoses are sub-perceptual. You may feel a subtle lift, calm clarity, or improved focus, but not altered reality.
Can I combine cacao microdosing with other plant medicines?
Cacao works synergistically with many plant medicines and actually improves the effects of both plants. However, if you're brand new to cacao or have contraindications, you may find it better to start with plain cacao. . If combining with psychedelics, be aware of serotonin load and proceed with caution.
Final Thoughts: 21 Days of Curious Exploration
Cacao microdosing is not a shortcut or a miracle. It’s a starting point, an exploration. For 21 days, you create a small daily ritual - a chance to slow down, drink intentionally and reconnect with yourself.
By the end of three weeks, you may notice a steadier mood, a gentler relationship with stress and a deeper connection to yourself.
That’s the subtle power of cacao.
