1. TaurineTaurine is an amino sulfonic acid, and classified as a “conditionally essential” amino acid. It is found in some animal foods, especially meat and fish. However, supplementing taurine has a wide variety of health benefits. Taurine can cross the blood-brain barrier, improve mood and produce anxiety reducing effects.[1-10]
Studies show that it may improve mood and reduce anxiety by increasing the release of oxytocin in the brain.[11]2. Vitamin DVitamin D is a fat-soluble vitamin which is synthesized by your skin when you get exposed to the sun. Vitamin D deficiency may lead to costly physiological and psychological consequences as every tissue in your body including your brain has Vitamin D receptors. To set your circadian rhythm, it is crucial to make sure you get some sunlight in the morn. Studies show that oxytocin is directly activated and controlled by Vitamin D. [13-14]
In some studies, it’s found that autistic children have low levels of oxytocin likely because they are deficient in Vitamin D.[15-16] Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency.[12] Because of Vitamin D deficiency, you may be more anxious and depressed.3. Vitamin CYou can increase your levels of oxytocin with the Vitamin C supplement. We can get Vitamin C from different sources of foods fruits and vegetables. Supplementing Vitamin C can also be beneficial greatly. Studies show that Vitamin C is a cofactor in the production of oxytocin, and therefore, the synthesis of oxytocin is dependent upon Vitamin C. [17-18]
A study demonstrates that Vitamin C stimulates the secretion of oxytocin [19] while a different study finds that supplementing with a high dose of Vitamin C can increase the release of oxytocin, which then enhances intercourse frequency, improves mood and decreases stress.[20]
4. CaffeineCaffeine is the world’s most widely consumed psychoactive drug and it is a central nervous system (CNS) stimulant of the methylxanthine class. People depend on caffeine for its multifarious health benefits, such as it increases memory, concentration, alertness, and stamina, reduces sensitivity to pain, protects against Alzheimer’s and Parkinson’s disease, and so on.
Studies demonstrated that caffeine can significantly increase the release of oxytocin.[21-23] This may be one of the reasons why people usually love getting together with friends for a coffee.
Though studies on the health benefits of caffeine are extensively debated, it is generally accepted that a moderate amount of caffeine can promote good health. Sometimes, for the quality of the coffee, it may make you feel terrible and jittery. So try to avoid consuming low-quality coffee and take pure caffeine. As it has ingredients to disrupt sleep, you shouldn’t take it later in the day. Scientists have discovered that coffee fruit is better than coffee beans and this fruit concentration may significantly enhance brain function.5. Lactobacillus ReuteriLactobacillus reuteri, a well-studied probiotic bacterium with anti-inflammatory effects, can colonize a large number of mammals. In humans, it is found in different body sites, including the gastrointestinal tract, urinary tract, skin, and breast milk. It is considered one of the most promising psychobiotics for anxiety. Studies show that Lactobacillus reuteri can significantly enhance the oxytocin levels in the brain through the vagus nerve.[26-29]
This element is usually found in the human gut, but not all humans have it in the same levels. So, it is necessary to supplement with Lactobacillus reuteri to maintain the proper levels of it. It is also found in breast milk, and some meat and dairy products.
Studies show that the absence of lactobacillus reuteri may cause social deficits in animals. When the researchers added it back in to the guts of the animals, they were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans. [24-25]
6. EstrogenEstrogens (also referred to as female sex hormones) are the main hormones in women and are important for sexual and reproductive development in them. There are three main endogenous estrogens in females that have estrogenic hormonal activity. They are estrone, estradiol, and estriol. A study shows that these hormones can increase the synthesis and secretion of oxytocin and improve the expression of oxytocin receptors in the brain.[30]
Studies also demonstrate that even just a single dose of estradiol can significantly enhance circulating oxytocin levels and reduce anxiety.[31-32]7. MelatoninMelatonin, also known as N-acetyl-5-methoxytryptamine, is a natural hormone secreted by the pineal gland in the brain and a neurotransmitter most known for its regulation of sleep. Melatonin can help you control your sleep and wake cycles (circadian rhythm), and sufficient levels of melatonin are necessary to have a sound sleep throughout the night. Studies show that a dose of 500 mcg of melatonin can significantly enhance secretion of oxytocin (33-35).
Besides supplementation of melatonin, you can follow some rules to naturally produce more melatonin. You can expose your eyes to the sun in the morning. Protect your eyes form blue lights, especially before sleep. Also turn off cellphones, Wi-Fi and other electrical devices before sleep.
8. MagnesiumMagnesium serves as a building block for DNA and it is an essential element required for proper functioning of the nervous, muscular, and cardiovascular systems. But, unluckily, a large number of people are deficient in magnesium today.[36-38]
Different studies found that since magnesium increases the action of oxytocin at the receptor, it is required by the oxytocin receptor to function properly.[39-42]
So, in order to increase oxytocin levels in your brain, you have to make sure you’re eating magnesium-rich foods regularly, and your foods may include spinach, chard, pumpkin seeds, avocado, almonds, bananas and dark chocolate. Supplementing magnesium can greatly help you increase oxytocin levels. Besides, it can also lessen your anxiety and help you overcome trauma, withdrawal and addiction.9. ChamomileChamomile is one of the most ancient medicinal herbs and has been used as a traditional medicine for thousands of years to calm nerves and reduce anxiety and settle stomachs. Some animal studies demonstrate that chamomile contains ingredients that act on the same parts of the brain and nervous system as anti-anxiety drugs.[47-48]
Studies also show that chamomile can naturally increase oxytocin and lower cortisol.[49]
10. Oleoylethanolamide (OEA)Oleoylethanolamide (OEA) is a molecule produced in the body, usually found in the intestines. This molecule is responsible for the feeling of satiety following meals. Supplementing OEA can also burn fat and may help you with weight loss.
Studies show that Oleoylethanolamide (OEA) has stimulating effect in the secretion of oxytocin and it increases oxytocin levels in the brain (50-54).11. FenugreekFenugreek is a popular herb in Arabic regions and India and has traditionally been used to enhance libido and masculinity. It is also used to decrease blood sugar metabolism problems like diabetes. Studies show that Fenugreek has antidepressant and anti-anxiety effects in animals, and can produce an oxytocic effect in humans (55-57).
12. Jasmine Oil (Jasminum Officinale)Jasmine oil is a type of essential oil which is derived from the jasmine flower. It has traditionally been used for hundreds of years in parts of Asia as a natural remedy for depression, anxiety, emotional stress, low libido and insomnia type sleep disorders. Jasmine oil is a popular natural remedy for improving mood, overcoming stress and balancing hormones. Multiple studies suggest that this extract has positive effects on the nervous system (59-62).
Another systematic study shows that the aromatherapy with Jasmine oil can increase levels of oxytocin (58).13. Clary Sage Oil (Salvia sclarea)The clary sage plant has an extensive history as a medicinal herb. And the clary sage oil is well-known for as a relaxing essential oil which is derived from the Salvia Sclarea plant. It is considered to be one of the top essential oils for hormones, especially in women. Studies show that people use this oil to relieve anxiety and depression by reducing cortisol and improving thyroid hormone levels (63-66).
Recent studies have found that inhaling clary sage oil can increase oxytocin in pregnant women (67-69).
14. TouchThough there are multiple studies, a study shows that interpersonal touch quickly can increase oxytocin levels in the brain (107). These touches may include like kissing, cuddling, and sex. However, non-sexual touch like hugging and shaking hands can increase oxytocin as well (105, 108-115).
A study shows that a 10-second hug every day can help boost your immune system, fight infection, reduce depression, and lessen fatigue (106).
15. Loving-Kindness MeditationMeditation practice, especially loving-kindness meditation, or metta, is a practice designed to increase feelings of kindness and compassion for yourself and others. When you meditate, you can push away any other negative thoughts that arise; you repeat positive phrases to yourself, think positively of others, and direct well-wishes and affection and compassion towards them. Studies show that when you do loving kindness meditation, there is a boost in oxytocin level in the brain and even up-regulate oxytocin receptors (71).
Remember, this loving kindness meditation can also help you overcome trauma.
16. AcupunctureAcupuncture is a form of alternative medicine in which thin needles are inserted into the body. It is a key component of traditional Chinese medicine (TCM). This system has been shown to enhance oxytocin (76).
Another study shows that acupuncture can affect the synthesis, release and action of several neurotransmitters and neuropeptides, including oxytocin (72).
Some studies on animals have also shown that acupuncture elevates oxytocin concentration in certain brain regions (73-75). Acupuncture system can also stimulate the vagus nerve and enhance blood flow to the brain.17. PetsAnimals also play a role in increasing oxytocin levels in the brain! Yes, several researches show that touching your pets can lower your blood pressure and put a calming effect on you, and enhance your oxytocin levels. A study shows that after just 5 minutes of petting, the oxytocin levels increased in both humans and dogs.[77]
Another study said further that even if you just gaze at your dog’s eyes, it can activate the release of oxytocin in the brain and increase your levels (78). Therefore, in order to increase your oxytocin levels, you can try to hang out with the animals as much as possible. And if you don’t have a house for pets, consider getting one.
18. MassageMassage increases oxytocin levels! Yes, studies show that massage can significantly enhance oxytocin levels and decrease stress hormones (79, 83).
More studies were done on the effectiveness of massage. The studies demonstrate that even a light massage can be more effective at increasing oxytocin than a deep-tissue Swedish massage (80-82).19. Listen to Music and SingMusic heals! Music can increase oxytocin levels and can have a calming effect on the brain. A study shows that some open-heart surgery patients listened to soothing music for 30 minutes one day after their surgery. It is seen that these patients have considerably higher levels of oxytocin compared to those who were simply told to rest in bed without listening to music (86). Another study shows that slow-tempo music may increase both oxytocin and heart-rate variability (88).
We see mothers often sing lullabies to their newborn babies. It’s because it may encourage bonding by increasing the release of oxytocin. But singing along with the music may be better than just listening to music. Other studies show that singing for 30 minutes can noticeable enhance oxytocin levels in both amateur and professional singers, regardless of whether they enjoyed singing the song (87, 91).
Some studies also prove that making music together in a group leads to a significant release in oxytocin and reduction in stress (89-90).20. YogaYoga is a popular “mind-body” relaxation technique originated in ancient India. It can enhance the function of your parasympathetic “rest and digest” nervous system. Studies show that yoga increases oxytocin levels in the brain by stimulating the vagus nerve.[85]
Another study has found that yoga can significantly enhance the oxytocin levels and improve socio-occupational functioning in patients with schizophrenia.[84]
21. SocializeSocializing is very important for mental development. It can decrease cortisol and stimulate the vagus nerve. Again, positive social interactions can also enhance oxytocin.[93]
About socializing, another study shows that your brain releases more oxytocin during social contact and social bonding, and this can really speed up healing from disease (92).
So, don’t leave the chance to talk to people whenever you get it, and keep in touch with your friends and family as much as possible.
22. Intermittent DrinkingYou might have heard of intermittent fasting. But now we are talking about intermittent drinking. It is a common advice to tell you to drink eight glasses of water every day. But it seems that just taking breaks from drinking water can increase oxytocin. Studies show that drought, and the “homeostatic disturbances” leading to the “feeling of thirst”, may activate specific oxytocin-producing parts of the brain (94-95).
In those studies the researchers say that “intermittent bulk drinking” may enhance oxytocin signaling, improve human trust, and also improve health by decreasing stress and inflammation.
Actually intermittent drinking doesn’t mean you drink less water throughout the day though. Whenever you get thirsty, you can drink a lot of water and stop drinking any water until you are thirsty again.23. Warm and Cold TemperaturesYour oxytocin levels can also be increased when you expose yourself to both warm and cold temperatures. Studies have shown that hot environments, warm temperatures and increased sweating may stimulate specific oxytocin-producing parts of the brain (94-96).
Some other recent studies also suggest that cold exposure may significantly upregulate oxytocin levels in the brain (97-100).
So, to boost your oxytocin levels, you should try to push yourself outside your comfort zone and expose your body to the acute stress of extreme temperatures. You can take a warm shower, but remember to finish it off with 1-2 minutes of cold. Cold showers may stimulate the vagus nerve.24. Watch a MovieWatching good movies can also help increase oxytocin levels. A study shows that fascinating narratives may cause the synthesis and release of oxytocin. And this may also have the capability to affect our attitudes, beliefs, and behaviours (101).
25. Eat (Healthy) FoodOxytocin is also increased by food which is easily accessible by anyone. Actually, food stimulates touch receptors in the mouth, and then stimulates the release of oxytocin (102).
When food reaches your gut, a hormone is released from the intestines which activate the vagus nerve, and then stimulates the release of more oxytocin in your brain (102-104).
Perhaps, for this reason, eating usually makes people feel calm and satisfied, and often opens them up for social interaction, bonding and attachment. But, remember to eat healthy foods only and it mustn’t be overeating. Overeating unhealthy foods may cause various problems to your body.
