The Science of Happy Hormones: How to Enhance Your Mental Well-being

The other day, I was seconds from working out when my husband walked by and made an annoying comment about the living room mess. My blood pressure rose, my fists clenched, and my jaw tightened. I was getting ready to snap back at him but decided my workout was more important. I could fight with him afterward.

Thirty minutes later, my face is dripping with sweat, my heart is pounding, and the endorphins are kicking in. All that anger I felt earlier? It's gone. Instead of arguing, we discussed it peacefully, and surprised, it turns out, I misunderstood his remark. Did those “happy hormones” actually make me feel better and prevent a potentially explosive fight with my husband?

What Are Happy Hormones?

Ny’L Thompson LCSW-C, MS, a Houston-based therapist, says that “happy hormones” such as serotonin, dopamine, endorphins, and oxytocin are neurotransmitters and chemicals that regulate our mood and emotions. These “hormones” work together to create a balanced emotional state, contributing to overall mental and physical health.

Although we call them “happy hormones,” some are also neurotransmitters. Hormones and neurotransmitters are essential for regulating body functions, but they differ in how they work and where they are produced and released.

Hormones vs. Neurotransmitters: What's the Difference?

Hormones are produced by endocrine glands, released into the bloodstream, and travel to distant organs or tissues. They regulate long-term processes like growth, metabolism, and reproduction. Some common hormones include insulin, cortisol, and estrogen.

Neurotransmitters are produced by nerve cells, or neurons, in the brain and nervous system. They are released into synapses and affect communication within the nervous system. Neurotransmitters work quickly to facilitate immediate responses like mood changes, muscle movements, and sensory processing. Examples of neurotransmitters include dopamine, epinephrine, and serotonin.

There is some overlap between hormones and neurotransmitters. For instance, dopamine and serotonin can act as neurotransmitters and hormones depending on where they are released. Dopamine, for example, functions as a neurotransmitter in the brain but can also act as a hormone when released by the adrenal glands (aka the triangle-shaped glands located at the top of your kidney).

The Role of Each Happy Hormone

Each happy hormone plays an important role in regulating mood, pleasure, and overall emotional well-being.

Serotonin

Thompson says that serotonin helps with feelings of calm and happiness. It stabilizes mood, feelings of well-being, and happiness. It also regulates sleep, digestion, and appetite. Low levels of serotonin are often linked to depression and anxiety.

Dopamine

Dopamine is often called the “reward” hormone, says Thompson. Dopamine is linked to pleasure, motivation, and reward-seeking behavior. It’s released when you achieve something, experience a pleasurable activity, or even anticipate a reward.

Endorphins

Thompson says endorphins act as our body’s natural painkillers. They are released during activities like exercise or laughter. They help reduce pain perception and boost feelings of euphoria, often referred to as the “runner’s high.”

Oxytocin

Oxytocin is also known as the “love hormone,” says Thompson. Oxytocin is released during social bonding activities such as hugging, physical touch, childbirth, and breastfeeding. It promotes feelings of trust, connection, and intimacy in relationships.

How to Naturally Boost Happy Hormones

Here are some natural ways to boost those happy hormones to improve your mood, feel better, and be more mentally balanced.

Lifestyle Changes

Thompson says adopting a few lifestyle changes can significantly increase your happy hormone levels. 

“Mindfulness practices like meditation or deep breathing reduce stress hormones while increasing dopamine and oxytocin,” Thompson says. “Additionally, cultivating meaningful social connections, whether through spending time with loved ones or engaging in supportive communities, can lead to increased oxytocin, fostering a sense of belonging and happiness.”

Dietary Recommendations

Registered Dietitian Lacy Puttuck, MS, says nutrition plays a major role in how our body functions including our mood and well-being.

“Neurotransmitters [or “happy hormones”] in the brain are responsible for our overall moods such as happiness, anxiety or sadness,” she adds. “These chemicals are produced and require certain building blocks to maintain. Many times, we do not realize that nutrition plays such a vital role in how happy we feel.”

Dopamine

Puttuck says dopamine is synthesized from the amino acids L-tyrosine and phenylalanine, which are found in foods like chicken, turkey, and dairy. Eating a diet rich in vitamin B6 and vitamin C can also produce dopamine in the body. Certain foods like citrus fruits, dark green leafy vegetables, and beans maximize these nutrients.

Serotonin

Puttuck adds that serotonin is synthesized from the amino acid tryptophan, which is found in turkey, dairy, and eggs. Nutrients like magnesium, niacin, and zinc are crucial for the synthesis of serotonin. These nutrients can be found in poultry, grains, seeds, and nuts. Increasing these types of foods can assist in optimal serotonin levels.

Thompson says a diet rich in omega-3 fatty acids, antioxidants, and fermented foods supports gut health, which is linked to serotonin production.

Endorphins

High-intensity exercise can release endorphins but only if your body is rich in nutrients, Puttuck says. She adds that phenylalanine and vitamin C are the most important nutrients for the production of endorphins. 

Puttuck recommends the following dietary changes to maximize your nutrition so that your happy hormones can function properly:

• Eat protein with every meal to get adequate amino acids such as tryptophan and phenylalanine.
• Have dark green leafy vegetables with dinner nightly
• Include at least one citrus fruit per day for adequate vitamin C

“The human body is complex and needs nutrition to feel its best,” Puttuck says. “Our overall feelings of happiness and well-being are linked to nutrition and nutritional quality. Never overlook your nutrition and make it your foundation for health.”

Supplements and Their Role

You don’t need supplements to increase your happy hormone levels since lifestyle changes can naturally enhance them. That said, some people have used 5-hydroxytryptophan supplements to increase their levels of serotonin and improve conditions such as depression, anxiety, and insomnia.

However, there are many side effects associated with this supplement including diarrhea, dizziness, allergic reactions, and headaches. 

It’s important to exercise caution when purchasing any supplement. Since supplements are not regulated or tested by the FDA, the actual ingredients in some products may vary from what is listed on the label. Please consult with your medical doctor before taking any supplements.

If you are consistently in a low mood and finding it hard to feel better, please connect with your healthcare professional. They can test your hormone levels to see if something more serious is happening and provide appropriate treatment.