Home Mental HealthUnlocking the Feel-Good Vibes: How to Increase Oxytocin Naturally

Unlocking the Feel-Good Vibes: How to Increase Oxytocin Naturally

9 Minutes

Edited & medically reviewed by THE BALANCE Team

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CONTENTS

Are you looking for natural ways to deepen your connections and double your happiness? Say hello to oxytocin, a love hormone that not only keeps you close to your loved ones, but also promotes overall well-being.

Forget about learning complicated science or getting expensive treatments when there are easier and more natural ways to get things done. From laughing with your family and warm hugs from friends to enjoying a delicious hot meal, let’s find out more about how to release oxytocin naturally.

Oxytocin is a natural hormone and neurotransmitter synthesized in the hypothalamus of the brain. [1] Temporarily stored in the pituitary glands, the brain releases it in the bloodstream when you are happy and content where it binds to its specific receptors and regulates behavior.

Oxytocin plays an important role in childbirth and breastfeeding, in addition to strengthening the bond between a parent and their baby. In relationships, this hormone builds trust, improves bonding, boosts generosity, and facilitates social interactions while reducing stress levels.

Some studies have also confirmed oxytocin to possess antioxidant and anti-inflammatory effects. It also defends the body against illness, trauma, and damage triggered by stress.

As mentioned above, oxytocin has been thoroughly investigated and confirmed to have a calming effect on the mind. It can positively impact your feelings, emotions, and overall mental health.

Before you know more about how to trigger oxytocin in a woman or man, here are a few reasons to understand why this may be important:

It lowers stress

Studies suggest that when someone is under physical stress, such as when they are restrained or in pain, the blood oxytocin levels rise. This is the body’s attempt to prevent the nervous system from shutting down and reducing the concentration of stress hormones.

It manages anxiety

Researchers favor the role of oxytocin as a natural anti-anxiolytic substance. Getting it before engaging in challenging, anxiety-provoking activities, such as public speaking or exams, has been found to make people less anxious and calmer.

It establishes trust

Oxytocin can make you feel generous and trustful. With adequate levels of this hormone, you can correctly identify faces as negative or positive with better responses to threatening people.

It brightens up the mood

Depression significantly lowers the oxytocin production and release in the body. Based on this connection, researchers anticipate that boosting oxytocin levels may help alleviate depressive symptoms.

It builds connections

Looking to make some new friends? Consider giving your oxytocin levels a boost. The hormone positively impacts your mind and body, facilitating social interactions.

It can be challenging to diagnose an oxytocin deficiency as most of the symptoms may be linked to high stress levels, lifestyle choices, and other factors. However, the following are some clues to keep in mind and think about in this respect:

Depression
Fear or anxiety
Difficulty expressing affection
Consistent fatigue
Feelings of disconnection
Low resilience to stress
Difficulty experiencing orgasm
Low sexual desire
Feeling lonely
Limited social interactions
Increased appetite with frequent sugar cravings

Did you know what you put on your plate can affect the levels of oxytocin in your body? Eating foods with plenty of omega-3 fatty acids, complex carbohydrates, zinc, and vitamin B6 can boost this hormone and make you happy and content with life.

Following are some key nutrients to add to your food if you wish to increase oxytocin naturally without going out of the way:

Vitamin C

Vitamin C is another important nutrient when it comes to how to increase oxytocin naturally. The vitamin contributes to the synthesis of this hormone and stimulates its secretion from the pituitary gland into the blood. [2]

In addition to boosting oxytocin levels, vitamin C strengthens your immunity and keeps off infections in the body. To load up on this important vitamin, eat oranges, limes, lemons, grapefruit, kiwi fruit, and bell peppers. A supplemental form is also available to use after consulting with a healthcare professional.

Vitamin D

Also known as the sunshine vitamin, vitamin D is essential for strong teeth and bones. But did you know that it also regulates your emotions and mood? Research has found that it activates and controls oxytocin synthesis in the body. [3]

The best way to get vitamin D is by spending enough time outdoors to soak in the sun. Alternatively, eat fatty fish like mackerel or salmon and buy more fortified dairy products. Consider talking to a doctor regarding taking a vitamin D supplement if you think you are deficient in this particular vitamin.

Magnesium

Magnesium is an important mineral that maintains adequate levels of oxytocin in the body and helps to regulate the function of the nervous system. Studies have proven that magnesium boosts the action of oxytocin on the receptor sites, which makes you feel more strongly connected with those around you. [4]

As an essential electrolyte, magnesium also optimizes nerve and muscle function, regulates the sleep-wake cycle, and maintains healthy blood pressure levels. There are plenty of natural sources of magnesium, such as quinoa, oats, cashews, and almonds. Supplements are available for severely deficient people.

If you are looking for answers to how to release oxytocin in females and males without artificial stimulation, focusing on your day-to-day lifestyle is the key. The choices you make can play a crucial role in balancing the oxytocin levels and keeping you happy and healthy.

Following are some habits to follow so your body has the best chance to regulate oxytocin levels:

Practicing Intimacy and Touch

Physical touch remains one of the easiest and best ways to boost oxytocin levels in the body naturally. From hugging a friend and cuddling with a partner to a proper massage, all levels of touch can prompt the release of oxytocin as it helps establish feelings of trust and connection. Physical affection between two loved ones has been shown to boost oxytocin more than any other form of physical contact, in particular.

Performing Workouts

Wondering how to release oxytocin naturally? Exercise.

Regular exercise is not only good for physical health but can also balance out your oxytocin levels. Make sure whatever activity you choose is something you enjoy properly. In general, moderate aerobic exercise is the best way to boost the levels of this hormone while combating anxiety and stress. Do not go for exercise that you do not like or are not comfortable doing and keep your tolerance level and stamina in mind.

For instance, if you struggle with joint pain, join swimming classes that allow your body to move comfortably and joyfully than exerting yourself in running. Working out in groups is highly recommended as it also helps you build social connections, which further boosts oxytocin concentration.

Engaging in Mindfulness Activities

Any mind-body practice based on the core principles of mindfulness, such as meditation and yoga, can increase oxytocin levels, decrease stress, and strengthen feelings of love and connection toward others. These activities are the perfect tool to calm the mind and improve overall mood.

Yoga is another mindfulness activity that focuses on breathing techniques to help you feel connected and relaxed. By stimulating the vagus nerve, yoga can produce oxytocin and reduce daily stress. [5]

Mindful meditation, another popular activity, has been found to boost oxytocin levels. The activity involves focusing on your breathing while paying attention to the physical sensations in the body. Practicing this makes you feel a sense of calm and gets you in a peaceful spot.

Spending Time With Loved Ones

Spending quality time with family members and friends can be one of the best natural ways to increase oxytocin. Whether it is a planned family outing or a sudden hangout over dinner, these social interactions can foster bonds and promote oxytocin release.

Listening to Music

Music has a natural ability to trigger strong memories and emotions which, if positive, balance oxytocin. Playing instruments or singing can amplify this effect by combining social interaction in a shared activity with the emotional power of music.

Doing Acts of Kindness

Wondering how to increase oxytocin naturally? Practice kindness. It does not always have to be something huge. Volunteering in a local shelter, giving someone a good compliment, or helping your neighbor with their garden work, is enough to get the job done. These actions can also promote a sense of well-being and community.

Maintaining Eye Contact

Eye contact is a powerful way to build connection and trust. It activates the social bonding centers in the brain and releases oxytocin. Maintaining eye contact during an ongoing conversation can also enhance communication and deepen relationships.

Interacting With a Pet

Sometimes, boosting oxytocin naturally is as simple as spending time with your pet. Play with them, pet them, or even talk to them. Do whatever you think helps create a strong bond with them while improving your mood.

Maintaining Positive Social Interactions

Positive social interactions are a great way to naturally boost oxytocin levels in the body. These interactions can also cultivate a sense of belonging while making you happy from within.

Confused about how to maintain social interactions? Try:

Engaging in a meaningful conversation with someone
Laugh with friends
Share a meal

Also known as HRT, hormone replacement therapy is a form of medical treatment that aims to replace hormones that the body produces naturally. This replacement is performed with either plant-derived bioidentical hormones or synthetic hormones created in a lab. HRT is typically indicated in conditions triggered by an imbalance in hormones and is meant to treat symptoms secondary to these hormonal conditions, such as hypogonadism and menopause.

Oxytocin and Estrogen Replacement

According to experts, estrogen plays a crucial role in boosting the oxytocin levels in the body. It does so by activating certain cells that produce oxytocin and by increasing the total number of oxytocin receptors on certain nerves.

When your estrogen levels drop, the oxytocin concentration is also expected to plummet as one drives the other. Keeping this in mind, it makes sense why hormonal imbalances in women following menopause can cause similar symptoms as in someone with a lack of oxytocin. If you or someone you know is in a situation where the estrogen levels are actively dropping, HRT might be an indication.

Oxytocin and Testosterone Replacement

Oxytocin and testosterone share a complicated relationship but can interact in a significant way. For instance, oxytocin is known to make you social, generous, and well-connected in relationships whereas testosterone usually exerts the opposite effects. Surprisingly, studies suggest that the presence of testosterone can boost the oxytocin levels.

What this means is any hormonal imbalance in men involving testosterone may indirectly affect oxytocin production, warranting the need for HRT.

Remember that HRT is a medical treatment that requires approval from a medical practitioner. If you wish to consider it an option, talk to your healthcare provider regarding its indications, risks, and benefits.

If you hoping to sprinkle some magic into your daily life, start working on boosting your oxytocin levels. With simple yet delightful activities like playing with your pet, spending time with a close friend, or making eye contact, you can easily boost your mood while promoting your connections and improving your overall wellbeing.

Remember, with kindness, warmth, and social interaction, you can thrive on your love hormone. So don’t hesitate to embrace more laughter, hugs, and quality time with people who matter. Volunteer at your local charity, give yourself a quiet moment to meditate and dance like nobody is watching you. With the inclusion of these natural oxytocin-boosting activities, you will not only multiply your happiness but also spread positivity to people around you.

Get out there and start basking in the positive effects of oxytocin. Your body, heart, and mind will thank you.

1 Uvnäs Moberg K, Handlin L, Kendall-Tackett K, Petersson M. Oxytocin is a principal hormone that exerts part of its effects by active fragments. Med Hypotheses. 2019 Dec;133:109394. doi: 10.1016/j.mehy.2019.109394. Epub 2019 Sep 6. PMID: 31525634.

2 Luck MR, Jungclas B. Catecholamines and ascorbic acid as stimulators of bovine ovarian oxytocin secretion. J Endocrinol. 1987 Sep;114(3):423-30. doi: 10.1677/joe.0.1140423. PMID: 3668432.

3 Patrick RP, Ames BN. Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism. FASEB J. 2014 Jun;28(6):2398-413. doi: 10.1096/fj.13-246546. Epub 2014 Feb 20. PMID: 24558199.

4 Antoni FA, Chadio SE. Essential role of magnesium in oxytocin-receptor affinity and ligand specificity. Biochem J. 1989 Jan 15;257(2):611-4. doi: 10.1042/bj2570611. PMID: 2539090; PMCID: PMC1135623.

5 Zope SA, Zope RA. Sudarshan kriya yoga: Breathing for health. Int J Yoga. 2013 Jan;6(1):4-10. doi: 10.4103/0973-6131.105935. PMID: 23440614; PMCID: PMC3573542.

FAQs

How quickly can I increase my oxytocin levels?

I always advise my patients that if they are relying on natural ways to increase oxytocin, remember that there is no set time limit for these methods to work. The amount of time these activities may take to boost your happy hormone level can vary depending on what exactly you are doing for it. For instance, positive social interactions, physical touch, and listening to music may trigger immediate effects. On the other hand, meditation and regular exercise may require a few regular sessions to work.

Will my oxytocin levels decrease with age?

Decreasing oxytocin levels often correlates with how we choose to live our lives, including our general habits and behaviors. Some research suggests that aging may also cause it to drop as with old age, many of us spend less time in things that bring us joy, such as donating, volunteering, and interacting with loved ones. Other factors, like depression, anxiety, and stress, that come into play with old age can also decrease oxytocin levels. From my observation, social isolation is also one of the most common factors why older people fail to have a balanced level of oxytocin in their bodies. Given all this, I recommend everyone to be mindful of their lifestyle, relationships, and stress levels.

Are there any risks to my health if I try increasing my oxytocin levels?

In general, attempting to increase oxytocin levels naturally, such as through exercise, social interactions, and physical touch, is safe. However, inappropriate or excessive stimulation of this hormone, especially artificially like through nasal sprays, is what I do not recommend as it comes with certain side effects.

Will eating chocolate boost my oxytocin levels?

Oxytocin can affect your eating behaviors, cravings, and hunger levels. Its natural production can decrease your appetite, the reason why many experts use it as a drug therapy to reduce food intake in certain adults. However, if you eat something that gives you pleasure, such as chocolate, your oxytocin levels take flight. Chocolate is known as a pleasurable food that boosts the happy hormones. It is also a source of magnesium, a mineral that supports the working of oxytocin. So if you feel low and want a quick boost in your oxytocin, chocolate is your way to go.

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