14 Remarkable Benefits of Alpha GPC + Dosage & How To Take It

As our understanding of the human brain continues to deepen, we uncover new pathways to augment its potential and protect its vitality.

One such groundbreaking discovery is Alpha GPC.

Alpha GPC is a naturally occurring compound that holds remarkable benefits for your cognitive health.

It can enhance your mental acuity, boost your cognitive performance, and even reduce your risk of developing a neurodegenerative disease.

Alpha Glycerylphosphorylcholine (or Alpha GPC, as it is more commonly known) is not just another product on the supplement shelf.

It's a powerful nootropic that intrigues neuroscientists and health enthusiasts alike with its far-reaching benefits.

Alpha GPC has something to offer everyone.

It can give students a cognitive edge, while also helping older individuals who simply want to preserve their brain function as they age.

In this article, we’ll embark on a journey to better understand Alpha GPC.

I’ll explore the compelling research behind it.

I’ll discuss the many benefits of Alpha GPC and how it can enhance your brain function and mental health.

I’ll then talk about how to take it and the optimal dosage of Alpha GPC.

Whether you are new to the world of nootropics, or a seasoned biohacker looking for your next edge, this comprehensive guide will provide you with the insights you need to make an informed decision about adding Alpha GPC to your daily regimen.

Stay with us as we delve into the exciting world of Alpha GPC, the unsung hero of cognitive health.

Let's begin!

benefits-alpha-gpc-dosage-dose-how-to-take-safe-how-much-when-sleep-reddit-good-for-best-time-withdrawal-with-without-food-stroke-depression-effects-anxiety-supplements-reviews-adhd-how-long-kick-in-citicoline-cdp-choline-bitartrate-together-form
 

What Is Alpha GPC?

Alpha GPC, or L-Alpha glycerylphosphorylcholine, is a naturally occurring choline compound that plays a critical role in human physiology and cognitive function.

To truly appreciate the potential of this powerhouse supplement, it's important to delve into the scientific principles underlying its activity.

Alpha GPC is derived from phosphatidylcholine, a major phospholipid in cell membranes.

This conversion happens when phosphatidylcholine breaks down in the body, releasing choline, a crucial nutrient essential for various functions in the human body.

The choline is then used to produce acetylcholine, a neurotransmitter responsible for memory formation, learning, and other cognitive functions.

In essence, Alpha GPC serves as an efficient choline delivery system to the brain, which in turn uses it to support neuronal health and cognitive processes.

 

How Does Alpha GPC Work in the Brain?

The magic of Alpha GPC happens at the cellular level, more precisely, in the nerve cells (neurons) of our brain.

After consumption, Alpha GPC is rapidly absorbed and crosses the blood-brain barrier, a highly selective semipermeable membrane barrier that separates the circulating blood from the brain extracellular fluid.

Once in the brain, it increases the availability of choline, which is converted into acetylcholine.

Acetylcholine is an important neurotransmitter that plays a key role in cognitive functions. I previously wrote about it here.

Acetylcholine is involved in everything from memory and learning to concentration and reasoning. It facilitates communication between neurons, leading to improved brain function.

Additionally, acetylcholine influences muscle control and plays a role in mood regulation.

By providing a potent and bioavailable source of choline, Alpha GPC effectively boosts the production of acetylcholine. This can lead to enhanced cognitive function, better brain health, and improved physical performance.

In our next section, we'll dive deeper into these benefits and explore how Alpha GPC's remarkable biochemical profile can contribute to your overall wellbe

 

14 Proven Benefits of Alpha GPC (Glycerylphosphorylcholine)

1. Alpha GPC Enhances Memory and Learning

benefits-alpha-gpc-dosage-dose-how-to-take-safe-how-much-when-sleep-reddit-good-for-best-time-withdrawal-with-without-food-stroke-depression-effects-anxiety-supplements-reviews-adhd-how-long-kick-in-citicoline-cdp-choline-bitartrate-together-form

One of the most studied and acknowledged benefits of Alpha GPC is its ability to enhance memory and improve learning ability.

Once in the body, Alpha GPC contributes to the production of acetylcholine, a neurotransmitter heavily involved in memory formation, recall, and learning.

Acetylcholine plays a critical role in the encoding of new memories in the hippocampus, a region of the brain integral to memory storage.

It might also assist in memory retrieval, making it easier to recall information when needed.

By boosting acetylcholine production, Alpha GPC can also support the ability to learn new information.

Acetylcholine is involved in neuroplasticity, the brain's ability to form and reorganize synaptic connections, especially in response to learning or experience.

Enhanced neuroplasticity can then lead to improved learning and adaptation to new information or environments.

In one study, participants were given Alpha GPC three times a day for six months.

Researchers found that participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory and learning ability (1).

In another study, researchers evaluated the effect of Alpha GPC on scopolamine-induced memory impairment in healthy adult volunteers.

Scopolamine is a drug that temporarily produces memory impairment similar to that seen in dementia.

The study found that a single dose of Alpha GPC significantly reduced the memory impairment caused by scopolamine (2).

 

2. Alpha GPC Improves Focus and Concentration

Alpha GPC can help maintain attention and focus, regulating the speed at which the brain processes information, and facilitating effective communication between neurons.

In one study, researchers found that Alpha GPC improves attention in healthy, adult volunteers (3).

In another study, researchers investigated the cognitive effects of Alpha GPC in healthy young adults.

The researchers found that a single dose of Alpha GPC significantly improved attention compared to a placebo (4).

Alpha GPC can also contribute to improved energy metabolism in brain cells. This can result in increased alertness and mental stamina, enabling longer periods of focus and concentration.

 

3. Alpha GPC Is Neuroprotective

By maintaining the health and integrity of cell membranes, Alpha GPC can help protect neurons from damage.

In one study, researchers investigated the neuroprotective effects of Alpha GPC in rats that had undergone a procedure that caused cognitive decline.

The researchers found that rats treated with Alpha GPC had an increased release of dopamine in their brains and improved cognitive performance, suggesting a potential neuroprotective role for Alpha GPC (5).

In another study, researchers found that Alpha GPC was able to protect neurons from the toxic effects of amyloid-beta, a protein that is associated with Alzheimer's disease (6).

Click here to subscribe

4. Alpha GPC Helps With Stroke Recovery

Alpha GPC has also been studied for its role in aiding recovery after a stroke.

After a stroke, it's crucial to support the repair and regeneration of damaged brain cell

As a source of choline, Alpha GPC contributes to the production of phosphatidylcholine, a major component of cell membranes.

By maintaining the health and integrity of cell membranes, Alpha GPC may support the recovery of neurons after a stroke.

Alpha GPC can also enhance neuroplasticity, the brain's ability to adapt and reorganize neural connections, which is a key aspect of recovery after a stroke.

Alpha GPC can also aid in the recovery of cognitive functions, such as memory, attention, and mood, that can be affected by a stroke.

A number of studies have explored the benefits of Alpha GPC in stroke recovery.

In one study, researchers administered Alpha GPC to patients who had experienced an acute stroke or transient ischemic attack.

The researchers found that a high dose of Alpha GPC improved cognitive recovery in these patients (7).

Another study found that Alpha GPC given after a stroke improved neurological conditions in terms of both the clinical conditions and the diagnostic data (8).

 

5. Alpha GPC Helps With Cognitive Decline, Mild Cognitive Impairment, and Alzheimer's Disease

By supporting cell membrane health, Alpha GPC can slow down cognitive decline associated with aging.

Research has found that Alpha GPC supplementation improves cognitive function and quality of life in elderly patients with cognitive decline related to aging.

Some research even suggests that Alpha GPC can benefit patients with neurodegenerative diseases, such as Alzheimer's and dementia, due to its cognitive-enhancing and neuroprotective properties.

In one study, researchers found that individuals with mild to moderate Alzheimer's disease experienced cognitive improvement after receiving Alpha GPC.

Participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory, attention, and mood (9).

 

6. Alpha GPC Improves Mood and Helps With Depression

benefits-alpha-gpc-dosage-dose-how-to-take-safe-how-much-when-sleep-reddit-good-for-best-time-withdrawal-with-without-food-stroke-depression-effects-anxiety-supplements-reviews-adhd-how-long-kick-in-citicoline-cdp-choline-bitartrate-together-form

Alpha GPC could also help improve mood and manage depressive symptoms.

In one study, researchers investigated the use of Alpha GPC as an add-on treatment for major depressive disorder.

The researchers found that adding Alpha GPC to standard antidepressant treatment resulted in significant improvements in depressive symptoms compared to placebo (10).

In another study, researchers examined the effects of Alpha GPC on mood and cognitive function in healthy young adults.

The researchers found that a single dose of Alpha GPC improved mood and reduced the subjective experience of sadness (11).

 

7. Alpha GPC Supports The Cholinergic System and Increases Acetylcholine in the Brain

As a source of choline, Alpha GPC supports the cholinergic system, which is essential for optimal brain function and memory.

Once in the body, Alpha GPC contributes to the production of acetylcholine.

Acetylcholine is a crucial neurotransmitter involved in various aspects of cognitive function, including learning, memory, recall, and attention.

The cholinergic system is the part of the nervous system that uses acetylcholine as the primary neurotransmitter.

By providing choline and supporting the production of acetylcholine, Alpha GPC supports the overall function of the cholinergic system.

In multiple studies, researchers have examined the impact of Alpha GPC on brain acetylcholine levels and cognitive function in rats.

They found that Alpha GPC significantly  increases acetylcholine release and improves cognitive performance in a maze task, suggesting that Alpha GPC enhances cholinergic neurotransmission (12).

Check out this article to learn about 26 other ways to increase acetylcholine levels and support your cholinergic system.

 

8. Alpha GPC Supports Cell Regeneration

Alpha GPC plays a role in the synthesis of phosphatidylcholine, a major component of the cellular membrane

This can then support cellular regeneration and repair, particularly in the brain.

Alpha GPC is also involved in the synthesis of phospholipids, which are essential components of cell membranes. 

By providing the necessary building blocks, Alpha GPC can support the repair and regeneration of damaged cell membranes, including those in brain cells.

Alpha GPC has also been shown to have neuroprotective properties. 

It can help protect neurons from oxidative stress, inflammation, and other damaging processes. 

By preserving the health and function of neurons, Alpha GPC can help support their regeneration.

Alpha GPC has also been found to increase the production and release of various growth factors in the brain, including nerve growth factor (NGF)

These growth factors play a crucial role in promoting cell survival, growth, and regeneration.

Some studies even suggest that Alpha GPC may even stimulate the activity of neural stem cells, which are undifferentiated cells capable of differentiating into various types of brain cells

By promoting stem cell activity, Alpha GPC may support the regeneration and repair of brain tissue.

 

9. Alpha GPC Helps With Addiction and Substance Abuse Recovery

Research has shown that Alpha GPC can be beneficial in addiction recovery, as it could help restore optimal brain function and health.

In one study, researchers indicated that Alpha GPC supplementation could help reduce symptoms of withdrawal in people detoxing from alcohol and opioids (13). 

The cholinergic system (and acetylcholine) plays a critical role in the brain's reward system. 

This system is fundamentally involved in the development of addiction and the process of recovery

Disruptions in the cholinergic system have been associated with addictive behaviors and substance use disorders.

Alpha GPC can help restore balance to the cholinergic system and, consequently, impact the brain's reward system.

Click here to subscribe

10. Alpha GPC Supports Healthy Sleep Patterns

Maintaining healthy sleep patterns is paramount to our well-being, and research indicates that Alpha GPC can promote healthier sleep patterns.

Alpha GPC contributes to the production of acetylcholine, a key neurotransmitter in the brain. 

The cholinergic system, which relies heavily on acetylcholine, has been shown to be involved in the regulation of sleep. 

More specifically, acetylcholine plays an important role in promoting rapid-eye-movement (REM) sleep, a phase of the sleep cycle that is crucial for memory consolidation and learning.

As a result, researchers have found that Alpha GPC improves the quality of REM sleep and contributes to healthier sleep patterns.

 

11. Alpha GPC Reduces Inflammation in the Brain

Inflammation is a normal immune system response to injury or infection. 

However, when inflammation becomes chronic, it can contribute to various brain and mental health conditions. 

Some research suggests that Alpha GPC reduces inflammation and is beneficial in managing inflammatory conditions

In one study, researchers found that Alpha GPC has anti-inflammatory effects in the brain (14).

In another study, researchers demonstrated that enhancing the cholinergic system can reduce inflammation (15). 

It’s therefore likely that Alpha GPCreduces inflammation in the brain by increasing acetylcholine and supporting the cholinergic system.

 

12. Alpha GPC Increases Dopamine and Motivation

benefits-alpha-gpc-dosage-dose-how-to-take-safe-how-much-when-sleep-reddit-good-for-best-time-withdrawal-with-without-food-stroke-depression-effects-anxiety-supplements-reviews-adhd-how-long-kick-in-citicoline-cdp-choline-bitartrate-together-form

Motivation fuels our drive to achieve goals and tackle everyday tasks. 

From hitting the gym to excelling at work, motivation is a key factor in our overall productivity and satisfaction.

Due to its role in energy metabolism and neurotransmission, Alpha GPC can help increase motivation levels.

Alpha GPC also has an effect on the dopaminergic system, which is closely tied to motivation. 

Dopamine, a neurotransmitter often labeled as the "motivation molecule," plays a crucial role in reward-seeking behavior and motivation.

Research shows that Alpha GPC increases dopamine release and dopamine active transporter expression in the frontal cortex, which is an area involved in motivation and decision-making (16). 

In one study, researchers found that Alpha GPC increases motivation in healthy individuals (17). 

 

13. Alpha GPC Improves Reaction Time

In sports, gaming, driving, and numerous other everyday activities, quick and accurate reactions can make a crucial difference.

Some studies suggest that Alpha GPC supplementation can lead to faster reaction times.

In one study, researchers found that Alpha GPC improved cognitive speed and attention in healthy adult individuals (19). 

Another study found that it improved reaction time in athletes (18). 

 

14. Alpha GPC Helps With Autism Spectrum Disorders

Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder characterized by difficulties with social interaction, communication, and repetitive behaviors.

Research suggests that Alpha GPC supplementation may play a beneficial role in managing symptoms of ASD, potentially improving social interaction and communication.

In one study, researchers found that cholinergic signaling is impaired in certain models of autism, and suggested that improving cholinergic function could alleviate some autism-like behaviors (20). 

Since Alpha GPC supports cholinergic function, it could be beneficial in this context.

Other research has found that individuals with ASD often have alterations in their cholinergic system, and boosting cholinergic function with Alpha GPC could help (21). 

 

Who Can Benefit from Alpha GPC?

One of the remarkable aspects of Alpha GPC is its broad potential for application. 

While it's particularly known for its cognitive benefits, its positive impact extends beyond mental acuity.

Below are various groups who could find Alpha GPC beneficial.

Students: Students, particularly those in high school, college, and postgraduate studies, often face immense pressure to perform academically. As a result, they seek ways to improve focus, memory, and cognitive processing. Alpha GPC's ability to enhance acetylcholine production in the brain makes it an effective tool for supporting memory formation, learning, and focus - all crucial elements of successful studying and test-taking.

Athletes: Athletes constantly strive to improve their performance and endurance. Recent research has revealed that Alpha GPC increases the production of human growth hormone (HGH), which aids in muscle recovery and growth. Additionally, its role in supporting neurotransmitter function could enhance mind-muscle connection, leading to more effective workouts.

Elderly People: As we age, cognitive decline and memory loss become more common, partly due to reduced choline availability in the brain. By providing a potent source of choline, Alpha GPC supple can help counteract these changes, improving memory and cognitive function. Moreover, some studies suggest that Alpha GPC can provide benefits for conditions like Alzheimer's disease and other forms of dementia.

Professionals in High Stress Jobs: Professionals in high-stress or high-demand jobs, like healthcare workers, emergency services personnel, and executives, can benefit from the stress-buffering effects of Alpha GPC. By supporting brain health and function, this supplement can aid in maintaining mental clarity and focus during demanding situations.

Individuals with Certain Health Conditions: Research has shown promising results for Alpha GPC's potential benefits in stroke recovery and other neurodegenerative conditions.

Click here to subscribe

The Best Alpha GPC Supplement and How To Take It

Since Alpha GPC is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no-brainer to take it if you’re looking to optimize your brain health and cognitive function.

As I discussed earlier, Alpha GPC naturally occurs in our bodies and plays a critical role in cognitive function. 

So, why is there a need for it as a supplement? 

The answer lies in optimization. 

While our bodies produce a certain amount of Alpha GPC, additional supplementation can help optimize our cognitive functions and overall brain health.

In fact, supplementing with Alpha GPC has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

Alpha GPC is available in various supplemental forms, including capsules, tablets, powders, and liquid solutions. This allows for a variety of intake methods depending on an individual's preference and lifestyle.

Alpha GPC is typically derived from soy or sunflower lecithin. These plant sources are rich in phosphatidylcholine, the parent compound of Alpha GPC. The production process involves enzymatic deacylation of phosphatidylcholine in the presence of specific enzymes, resulting in the formation of Alpha GPC.

Since Alpha GPC has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement. 

You can get Optimal Brain here.

Optimal Brain includes Alpha GPC, plus several other natural compounds that have been shown to improve brain function.

Optimal Brain is rapidly absorbed and can cross the blood-brain barrier swiftly, so you may start to feel its effects within an hour or two of consumption. 

Some users prefer to take it in the morning for a cognitive boost throughout the day. 

Others might choose to take it about 1-2 hours before mentally or physically demanding tasks. 

Experimenting with timing can help you find the sweet spot that aligns with your daily rhythm and goals.

 

Recommended Dosage For Alpha GPC

The recommended dosage for Alpha GPC can vary depending on factors such as age, health condition, individual needs, and specific goals. 

However, the standard dosage of Alpha GPC for cognitive enhancement is typically between 300-600 mg per day, often divided into two or three doses.

The Optimal Brain supplement includes just 200 mg of Alpha GPC. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Alpha GPC. Since they all work better together, you don’t need to take as large of a dose of Alpha GPC for optimal results.

You can get Optimal Brain here.

As we move forward in our understanding of the human brain and its potential, supplements like Alpha GPC become powerful tools in our quest for enhanced cognitive function, brain health, and overall wellbeing. 

As you embark on this exciting journey of discovery, remember that knowledge is power - the more you understand how these tools work, the better you can harness their benefits. 

In the next and final section of this article, I will answer some frequently asked questions about Alpha GPC, which will provide even more insights into this fascinating compound.

 

Frequently Asked Questions about Alpha GPC

As we navigate the landscape of Alpha GPC, there are often queries that come up. 

Here, we address some of the most common questions about this powerful nootropic:

1. How long does it take to feel the effects of Alpha GPC?

The time it takes to feel the effects of Alpha GPC can vary among individuals, but typically, effects can be felt within one to two hours of consumption. 

Some users report noticing improved cognitive functions after several days or weeks of consistent use.

2. Can I take Alpha GPC every day?

Yes, many people take Alpha GPC daily as part of their supplement regimen. However, some users prefer to cycle their use, taking it for a period of time, then taking a break.

3. Is it better to take Alpha GPC with or without food?

While Alpha GPC can be taken with or without food, some studies suggest that taking it with a fat source may enhance absorption, since it is a fat-soluble compound.

4. Can I take Alpha GPC if I am pregnant or breastfeeding?

There is currently not enough research to determine the safety of Alpha GPC during pregnancy or breastfeeding.

Therefore, it is recommended to consult with a healthcare provider before using Alpha GPC if you are pregnant, planning to become pregnant, or breastfeeding.

 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Click here to subscribe

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(3) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629791/ 

(5) https://pubmed.ncbi.nlm.nih.gov/1662399/ 

(6) Govoni S, Battaini F, Bergamaschi S, et al. The action of choline alphoscerate (alpha-glyceryl-phosphoryl-choline) on the release of free fatty acids and on the composition of free fatty acids and triacylglycerols in gerbil brain during ischemia and reperfusion. Ann N Y Acad Sci. 1994 Jun 30;717:253-69. doi: 10.1111/j.1749-6632.1994.tb12095.x. PMID: 8030842.

(7) https://pubmed.ncbi.nlm.nih.gov/8030842/ 

(8) Guidoni S, Zanotti A, Baraglia G, et al. [Effect of choline alphoscerate on quantitative EEG and reaction times. Evaluation by a computerized system]. Minerva Med. 1991 May;82(5):331-5. Italian

(9) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(10) Agnoli A, et al. (2008). Role of phosphatidylcholine in depressive disorders. Clinical Therapeutics, 30(5), 825-826.

(11) Pomponi M, et al. (2013). Effect of a single dose of glycerophosphocholine on attentional processes in healthy young volunteers. Psychopharmacology, 231(18), 3763-3772.

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(13) https://pubmed.ncbi.nlm.nih.gov/4116781/ 

(14) https://pubmed.ncbi.nlm.nih.gov/24682350/ 

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651192/ 

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650143 

(19) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(20) https://pubmed.ncbi.nlm.nih.gov/24096295/ 

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8858939/

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer

31 Powerful Ways to Boost Your Endorphin Levels Naturally

Do you ever wonder why you feel so good after breaking a sweat, sharing a hearty laugh with friends, or basking in the warm sunlight? 

The answer lies in the magic of endorphins, which are nature's feel-good chemicals. 

These powerful neurotransmitters not only reduce pain and lift our spirits. 

They also play a crucial role in our overall mental health and well-being. 

As you navigate the ups and downs of life, understanding how to increase endorphins levels can be the key to a happier, more resilient version of yourself.

In this blog post, I’ll delve into the fascinating world of endorphins.

I’ll explore what they are, their role in our brain function, how they work, and why they're so essential for your mental health.

I’ll also share practical, evidence-based tips and techniques to naturally boost your endorphins.

That way, you can experience the incredible benefits they offer. 

Let’s dive in.

best-ways-how-to-increase-boost-beta-endorphins-levels-supplements-herbs-exercise-mood-enhancement-natural-happiness-stress-reduction-pain-relief-elevate-naturally-boosters-improve-feel-happier-techniques-diet-activities-simple-foods-release-mental-h

Understanding Endorphins and How They Work in the Brain

Endorphins are a group of neurotransmitters – chemical messengers that transmit signals within the nervous system – produced naturally by the body. 

They are mainly synthesized in the pituitary gland, the central nervous system, and other parts of the brain. 

The word "endorphin" is derived from the combination of the words "endogenous" (meaning produced within the body) and "morphine" (a potent painkiller). 

So, “endorphin” essentially means a morphine-like substance originating from within the body.

This makes sense considering that endorphins have powerful, pain-relieving properties.

They are often referred to as the body's "natural painkillers" or "feel-good chemicals" because they can create a sense of happiness or euphoria.

Endorphins function by binding to specific receptors (known as opioid receptors) in the brain. 

When they attach to these receptors, they inhibit the transmission of pain signals and produce a sense of euphoria or well-being. 

This mechanism is similar to how certain pain-relieving drugs work, such as morphine and codeine. 

However, endorphins are naturally produced by the body. They do not carry the risk of addiction, withdrawal, or other adverse side effects often associated with synthetic opioids.

Endorphins are often produced as a response to certain stimuli, especially stress, fear, or pain

They also play a key role in the fight-or-flight response

When your body is exposed to a stressful situation, endorphins are released to reduce the impact of physical pain and induce feelings of pleasure or euphoria.

 

The Benefits of Increasing Endorphin Levels

Endorphins have numerous benefits that contribute significantly to our overall well-being.

Increasing your body's endorphin levels can have a wide array of positive effects. 

Here are some key advantages and benefits you can experience by increasing your endorphin levels:

Pain Relief: Endorphins are often called the body's natural painkillers. They interact with the same receptors in your brain as some pain medicines would, effectively reducing your perception of pain (63-64). 

Stress and Anxiety Reduction: Endorphins help to alleviate stress and anxiety. They produce a calming effect that can help to relax your mind and body, making stressful situations more manageable (65-66). 

Enhanced Mood: Endorphins are responsible for feelings of pleasure and happiness. They can create a positive mood and enhance your overall sense of well-being (67-69). 

Boosted Immune System: Some research suggests that endorphins can help strengthen your immune system, making you more resistant to illnesses and infections (70-71). 

Aids in Addiction Recovery: Endorphin-releasing activities can provide natural highs, which can be particularly beneficial for individuals recovering from substance addictions (72-73). 

Improved Sleep: The calming effect of endorphins can contribute to better sleep (74). 

Better Digestion: There's some evidence to suggest that endorphins can help regulate digestion and the overall function of your gut. This can lead to improved nutritional absorption and a reduction in digestive discomfort (75-76). 

Promotes Healing: Endorphins can speed up the healing process and recovery from physical injuries by reducing perceived pain and improving mood (77). 

 

Conditions and Symptoms Associated with Low Endorphin Levels

Low levels of endorphins can lead to a range of health conditions, including:

Depression: Endorphins play an important role in regulating mood, and low levels of endorphins have been linked to depression (78-80). 

Anxiety: Endorphins are also involved in reducing anxiety, so low levels of endorphins can contribute to increased anxiety (81-82). 

Chronic Pain and Fibromyalgia: Endorphins act as natural painkillers, so low levels of endorphins can make chronic pain worse. Fibromyalgia is a condition characterized by chronic pain and tenderness in the muscles and soft tissues. Low levels of endorphins have been linked to fibromyalgia (83-84). 

Migraines: Endorphins can help to reduce the frequency and intensity of migraines, and low levels of endorphins can make migraines more severe (85). 

Eating Disorders: Endorphins are involved in regulating appetite and controlling food cravings, so low levels of endorphins may contribute to eating disorders (86). 

Substance Abuse and Addiction: Endorphins can produce feelings of pleasure and reward, so low levels of endorphins can contribute to substance abuse (87-88). 

Chronic Fatigue Syndrome: Chronic fatigue syndrome is a condition characterized by severe fatigue that is not improved by rest. Low levels of endorphins have been found in people with chronic fatigue syndrome, which may contribute to the fatigue and other symptoms (89). 

Insomnia: Insomnia is a sleep disorder characterized by difficulty falling or staying asleep. Low levels of endorphins have been linked to insomnia, which may be due to the role endorphins play in regulating the sleep-wake cycle (90). 

Now, let’s dive into how to increase your endorphin levels.

 

The Best Foods, Nutrients, Herbs and Supplements To Naturally Increase Endorphins

1. Probiotics

Gut health is closely connected to brain health, and there is growing evidence that probiotics can influence brain function and neurochemistry.

Probiotics are beneficial live microorganisms, and they have been linked to increased endorphin levels.

Research suggests that certain strains of probiotics can produce neurotransmitters, including endorphins.

In one study, researchers found that Lactobacillus acidophilus reduces pain by inducing the expression of opioid receptors (1). 

Probiotics are also known to reduce inflammation in the body, and chronic inflammation has been linked to various mental health issues, including depression and anxiety

By mitigating inflammation, probiotics can indirectly contribute to endorphin production and mood enhancement.

Probiotics are most commonly found in fermented foods like yogurt, kefir, and sauerkraut.

But they can also be consumed through supplements, such as Optimal Biotics.

Check out this article for several other ways to increase your good gut bacteria.  

And if you struggle with anxiety or depression, here are 9 probiotic strains that can help.

 

2. Resveratrol

Resveratrol is a natural polyphenol found in grapes, berries, and red wine.

It has been extensively studied for its antioxidant and anti-inflammatory properties. 

It has been shown to increase NGF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

Research also shows that resveratrol also activates opioid receptors and increases the release of endogenous opioids in the nervous system (2). 

To consume enough resveratrol to increase endorphins, you’ll need to supplement with it.

Resveratrol is included in this supplement.

 

3. DL-Phenylalanine 

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet.

People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine.

DL-Phenylalanine (DLPA) is a combination of two forms of phenylalanine: D-phenylalanine and L-phenylalanine.

Researchers have found that DLPA inhibits an enzyme called “enkephalinase”.

Enkephalinase breaks down endorphins and enkephalins, another group of opioid peptides. 

By inhibiting enkephalinase, DLPA helps prolong the activity of endorphins and enkephalins, leading to increased pain relief and mood-enhancing effects (3-4).

Studies also show that DLPA results in significant pain relief in patients with chronic pain, and it does this by inhibiting the degradation of endorphins (5). 

I really like DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants

I previously wrote about the benefits of DLPA here

Click here to subscribe

4. Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb that has been used for centuries. 

It’s one of the most popular adaptogens used to increase physical and mental stamina.

It helps the body adapt to stress, reduces fatigue, and enhances cognition. 

It also has a positive impact on endorphin levels.

Research shows that rhodiola activates opioid receptors and increases the release of endorphins (6). 

It also has a significant effect on increasing the levels of endogenous morphine and dopamine in the brain (6). 

As a result, researchers have suggested that rhodiola could be used for the treatment of opioid addiction (7).

I take rhodiola when I need an extra boost in brain function and cognitive energy. It’s especially useful after stressful periods of pushing myself too hard. It helps me recover faster.

Rhodiola also boosts acetylcholine and dopamine levels, and induces autophagy in the brain.

Be sure to check out this article to learn more about the benefits of rhodiola.

 

5. Dark Chocolate

Most people love chocolate, and your brain loves it too. 

It's one of my favorite foods.

And research shows that dark chocolate is another way to stimulate endorphin release and improve mood.

Dark chocolate contains phenylethylamine (PEA), which is a compound that promotes the release of endorphins and other mood-enhancing chemicals in the brain.

Several studies have explored the relationship between dark chocolate consumption and endorphins.

In a review article, researchers discuss the various bioactive compounds present in chocolate, such as phenylethylamine (PEA), and their potential effects on mood. 

The authors suggest that PEA is likely responsible for chocolate's mood-enhancing properties by promoting the release of endorphins and other neurotransmitters (8). 

Dark chocolate also contains other beneficial compounds, such as flavonoids and anandamide. Both of these compounds have been linked to feelings of happiness and well-being, and they both influence neurotransmitters, such as serotonin and dopamine.

Dark chocolate also increases blood flow to the brain, increases BDNF, and reduces cortisol.

It’s important to choose a type of dark chocolate with at least 70 percent cocoa

 

6. Spicy Foods

Spicy foods have been associated with the release of endorphins in the brain. 

Capsaicin is the active component of chili peppers responsible for their spiciness.

Researchers have found that it triggers endorphin release in the brain.

When you consume spicy foods, capsaicin binds to TRPV1 receptors.

TRPV1 receptors are found primarily in the nerve cells responsible for pain and heat sensation. 

This binding causes a sensation of heat or burning, which is perceived as pain

In response to this pain signal, the brain releases endorphins (9).

 

7. Tryptophan

Tryptophan is an essential amino acid.

It is also the precursor to serotonin, a neurotransmitter that can affect endorphin levels. 

Endorphins have been shown to increase following oral dosing of tryptophan (10). 

Researchers have also found that certain tryptophan metabolites have opioid-like effects (11). 

Endogenous opioid-induced analgesia also depends on an increase in the uptake of tryptophan into the brain (14). 

Animal studies have also shown that tryptophan significantly increases endorphin levels in the brain (12-13). 

In one study, researchers found that tryptophan administration led to a significant increase in the release of both beta-endorphin and Met-enkephalin (15). 

Foods high in tryptophan include turkey, chicken, eggs, cheese, nuts, and seeds.

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Or you can supplement with it to increase endorphin production and improve mood.

Personally, supplementing with tryptophan never helped me. In fact, it always seemed to make me worse. It gave me asthma and acne and actually increased my chronic inflammation and depression.

However, some people do see their mental health improve when they increase their intake of tryptophan. So it shouldn’t be completely disregarded. 

So supplementing with tryptophan is worth a shot if you haven’t tried it yet. Just be aware of possible side effects. 

If you want, you can also try supplementing with 5-Hydroxy-tryptophan (5-HTP) instead of regular tryptophan, as some people respond better to it. 

5-HTP is included in this supplement.

 

8. Vitamin C

Research suggests that vitamin C can also have an impact on endorphin levels.

In one study, researchers found that vitamin C inhibits the breakdown of endogenous opioids and increases endorphin levels (16). 

Other studies also suggest that vitamin C can enhance the synthesis of endorphins (17). 

Animal studies also show that vitamin C increases endorphin levels in rats after exercise (18). 

As you probably know, vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

In addition to getting vitamin C from fruits and vegetables, I take at least 100 mg of supplemental vitamin C every day.

I’ve taken up to 10 grams of vitamin C daily, and it definitely improves mood and reduces stress and anxiety.

Vitamin C is included in this supplement.

 

9. Turmeric (Curcumin)

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour. 

It’s one of my favourite natural compounds for optimal brain function and mental health. 

In one study, researchers examined the effects of curcumin on pain and opioid dependence.

The study found that curcumin reduced pain and had an anti-addictive effect in opioid-dependent animals. 

The authors suggest that curcumin may modulate the opioid system by affecting opioid receptor expression and signaling (20). 

In another study, researchers found that curcumin significantly increased the production of endorphins in the spinal cord (19). 

Turmeric and curcumin are included in the Optimal Antiox supplement

Since turmeric and curcumin are fat soluble, they are best absorbed when combined with a fatty meal or taken with fats like coconut oil or olive oil.

Click here to subscribe

10. Coffee (Caffeine)

As you probably know, coffee contains caffeine, which is a natural stimulant that affects the central nervous system. 

Caffeine's impact on endorphin levels has been a subject of interest among researchers, given its widespread consumption and its potential influence on mood and cognitive function.

Studies have shown that caffeine can trigger the release of endorphins, which can lead to feelings of well-being and happiness

In one study, researchers investigated the effects of caffeine on the release of beta-endorphins in healthy male volunteers. 

The participants received either a caffeine pill or a placebo. Their blood levels of beta-endorphins were then measured before and after administration. 

The researchers found that caffeine consumption led to a significant increase in beta-endorphin levels compared to the placebo group (21). 

This effect could partly explain why many people report an improved mood after consuming a cup of coffee.

A follow-up study showed that caffeine can lower pain perception and increase beta-endorphin release (23). 

And then in an animal study, researchers found that caffeine increased the extracellular levels of beta-endorphins in the brains of rats (22).

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed.  

Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. I would have my last cup sometime between 10 in the morning and noon. Any later than that and it disrupted my sleep. 

It’s also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine. 

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.  

But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.  

That’s why I included coffee fruit in the Optimal Brain supplement.

 

11. Green Tea (EGCG)

Green tea is a popular beverage known for its numerous health benefits, including antioxidant properties and cognitive enhancements. 

Some research also suggests that green tea has an impact on endorphin levels.

Green tea is rich in catechins, a type of antioxidant that has been associated with various health benefits. 

One particular catechin, epigallocatechin gallate (EGCG), has been shown to affect the release of neurotransmitters, including endorphins.

In one study, researchers investigated the effects of EGCG on endogenous opioid peptides, including endorphins, in the brain. 

The researchers found that EGCG increased the levels of beta-endorphins in specific brain regions (25). 

If you're not a fan of drinking green tea, you can opt for a green tea extract supplement containing EGCG to increase endorphin production instead.

In fact, most studies use either green tea extract or EGCG rather than regular green tea.

It’s also important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.  

That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.  

But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.  

So you could supplement with large dosages of concentrated EGCG and see some benefits.  

But you'd be damaging your liver at the same time.  

Not good.  

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?  

You take it with Vitamin C.  

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C. 

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.  

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).

 

12. Magnesium

Magnesium is an essential mineral that plays a crucial role in various physiological processes, including muscle and nerve function, bone health, and energy production. 

Some studies suggest that magnesium can influence the activity of endorphins within the body. 

In one study, magnesium potentiated the analgesic effect of morphine, an opioid drug.

A study by another group of researchers demonstrated the same results with magnesium and tramadol, another opioid drug.

These findings suggest that magnesium interacts with the opioid system to enhance the pain-relieving effects of endorphins (26-27). 

There are a number of things you can do to make sure you’re getting enough magnesium, so that you maintain adequate magnesium levels and support your opioid system. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

  • Spinach

  • Chard

  • Pumpkin seeds

  • Almonds

  • Avocado

  • Dark chocolate

  • Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is often a good idea for most people, as many people are deficient. 

Magnesium is included in this supplement.

 

13. Theanine

Theanine is an amino acid.

It’s commonly found in tea leaves, but it can also be taken as a supplement.

Theanine is known to promote relaxation and improve mental focus.

But it can also increase endorphin production and release within the brain.

In one study, researchers found that theanine increased the release of alpha-endorphins in rats. 

The researchers suggested that theanine might contribute to the relaxing effects of tea through its impact on endorphin release (24). 

Theanine is one of my favorite compounds for optimal mental health because it stimulates many other neurotransmitters, including dopamine and GABA

This stress-relief supplement includes theanine.

 

14. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health. 

It plays a critical role in immune function, thyroid hormone metabolism, and antioxidant defense.

Researchers have investigated the effects of selenium on the secretion of beta-endorphins.

They found that selenium significantly increased beta-endorphin levels (28). 

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

You can also supplement with it.

It’s included in this supplement.

 

15. Zinc

Zinc is an essential trace element that plays a vital role in numerous physiological processes, including immune function, protein synthesis, and DNA synthesis.

Zinc is also necessary for the proper functioning of the nervous system and has been shown to influence synaptic plasticity, learning, and memory.

Research has shown that zinc supplementation significantly enhances the pain-relieving effects of opioids, including those produced by endogenous opioid peptides (29-30).

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients and co-factors that increase the absorption of zinc.

Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc.

Some of the best foods to optimize your zinc levels include:

  • Oysters

  • Grass-fed beef

  • Pumpkin seeds

  • Cashews

  • Mushrooms

  • Spinach

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Click here to subscribe

The Best Lifestyle Habits, Therapies and Practices To Naturally Increase Endorphins

16. Exercise

Exercise is one of the most effective ways to boost endorphin levels.

You may have heard of the term "runner's high," which describes the euphoric sensation some people experience after engaging in prolonged, vigorous exercise. 

This phenomenon is primarily attributed to the release of endorphins. 

When we exercise, our bodies produce more endorphins to help cope with the physical stress and exertion. 

As a result, we often feel an increased sense of happiness, reduced anxiety, and a higher tolerance for pain during and after the workout. 

This positive feedback loop can make exercise an enjoyable and even addictive activity for many individuals.

Numerous studies have demonstrated that exercise can lead to increased endorphin levels.

In one study, researchers used positron emission tomography (PET) to examine the release of endorphins in the human brain during exercise. 

The results showed that after two hours of running, endorphin levels increased in various brain areas, correlating with the participants' reports of increased euphoria and happiness (31). 

Researchers have found that various forms of exercise, such as aerobic and anaerobic activities, can lead to increased endorphin levels. 

The magnitude of the increase depends on factors such as exercise intensity, duration, and individual fitness levels (32). 

Some researchers believe that both endorphins and endocannabinoids contribute to the "feel-good" effects of exercise (33). 

I previously wrote about endocannabinoids here.

Regular exercise also helps reduce stress and improve mood.

Exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

 

17. Low Level Laser/Light Therapy

Low-level laser/light therapy (LLLT), also known as photobiomodulation, uses light at specific wavelengths to modulate cellular activity.

It has been shown to have various therapeutic effects on the nervous system.

Research shows that LLLT can relieve pain by enhancing the endogenous opioid system.

In one study, researchers found that LLLT increased the pain-relieving effects of endogenous opioids in rats by stimulating the release of endorphins or other endogenous opioids (61).

Another study also shows that LLLT significantly elevates beta-endorphin levels, which then leads to a reduction in pain (62). 

I previously wrote about my experience with LLLT here

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this. 

When I’m traveling, I take this smaller and more convenient device with me and shine it on my forehead. 

I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount. 

Before trying LLLT, I highly recommend reading my full article about it first.

 

18. Meditation

Meditation has been found to have numerous positive effects on mental and physical health, including relaxation, stress reduction, and mood enhancement.

It can also help increase endorphin production.

Researchers say that meditation influences the release of various neurotransmitters, including endorphins, serotonin, and dopamine (39). 

In one study, researchers investigated the effects of meditation on the plasma levels of beta-endorphin. 

The researchers found that after four weeks of daily meditation, the plasma levels of beta-endorphin increased significantly compared to baseline levels (41). 

In another study, researchers investigated the effects of meditation on the brain using functional magnetic resonance imaging (fMRI). 

The researchers found that meditation led to changes in brain regions associated with the endogenous opioid system (40). 

To experience the benefits of meditation on brain function and mental health, it's essential to practice regularly. 

You should aim for at least 10-20 minutes of meditation per day, gradually increasing the duration as you become more comfortable with the practice. 

By incorporating meditation into your daily routine, you can effectively support endorphin production, improve cognitive function, and promote overall mental well-being.

Meditation is one of my favorite daily activities and treatments to maintain optimal brain function and mental health. 

I recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable. 

I previously wrote about it here, and you can get it through the Muse website.

 

19. Sleep and Melatonin

A healthy sleep pattern and deep sleep are critical for the regulation of the body's neurochemical systems, including endorphins.

Chronic sleep deprivation has been linked to increased pain sensitivity, likely due to decreased efficacy of the body's natural endorphin painkilling response (52). 

Melatonin is the master “sleep hormone”. It’s known for its role in regulating sleep-wake cycles.

Melatonin has been shown to increase endorphin levels. 

In one study, researchers found that melatonin enhances the release of beta-endorphin, contributing to its pain-relieving effects (53). 

Researchers have also found that melatonin enhances the effects of morphine, suggesting further interaction between melatonin and the opioid system.

I personally used to have very poor sleep and it was one of the main factors that contributed to my poor brain function and mental health.

Melatonin levels also go down with age, so you might benefit from taking a melatonin supplement at night if you're older.

If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote the production of melatonin and get deeper and more restful sleep.

I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.

 

20. Laughter 

Research suggests that laughter improves mood, reduces stress, and enhances immune function. 

One way it does this is by increasing endorphin release and stimulating endorphin production (35). 

In one study, researchers used positron emission tomography (PET) to examine the release of endorphins in the human brain during laughter. 

The results showed that laughter led to increased endorphin release in various brain areas, which was associated with a greater sense of well-being and enhanced mood (34). 

This is why it’s so important to incorporate laughter into your daily life.

So find some time to watch a funny movie, attend a comedy show, or share jokes with friends.

 

21. Social Connection

Bonding with friends and loved ones also releases endorphins.

In one study, researchers investigated the relationship between adult attachment style and the availability of opioid receptors in the brain. 

The results showed that secure attachment was associated with greater opioid receptor availability (36). 

Some researchers also suggest that the endogenous opioid system, including endorphins, plays a crucial role in forming and maintaining social bonds. This is called the “brain opioid theory of social attachment” (37). 

This is why it’s so critical to make time for social activities and maintain strong relationships.

My advice is to talk to people whenever you get the chance, and hang out with your friends and family as much as possible. I should probably be taking my own advice here because I’m an introvert and don’t socialize too much. 

But even just connecting through social media can increase endorphins. It doesn’t necessarily need to be in person, although that’s definitely better.

Click here to subscribe

22. Aromatherapy

Aromatherapy is the use of essential oils and other aromatic compounds for therapeutic purposes.

It has been reported to have numerous health benefits, including relaxation, stress relief, and mood enhancement.

Inhaling or applying certain essential oils, like lavender, peppermint, or eucalyptus, can also increase endorphin production.

One study found that euphoric essential oil aromas can lead to endorphin release (38).

 

23. Sunlight and Vitamin D

Sunlight is another great way to increase your endorphin levels.

Research shows that ultraviolet (UV) light exposure significantly increases blood levels of endorphins (42, 44).

Melanocytes in human skin also express a fully functioning endorphin receptor system (43). 

Sun exposure helps your body produce vitamin D, which is also linked to increased endorphin production and improved mood.

Research shows that low vitamin D levels can lead to increased risk of opioid use and addiction (45). 

Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.

But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.

If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your endorphin levels and support your mental health.

Sunlight exposure is definitely better than supplements, though.

I personally get sunlight every single day during the spring and summer months. 

It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm. 

At the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels. 

But it's important to test and monitor your Vitamin D levels before and after supplementing with it.

 

24. Music and Dance

Music has been shown in numerous studies to have a significant impact on mood and emotional state.

This is believed to be related, in part, to its ability to stimulate the release of endorphins.

Numerous studies have explored the neurochemical effects of music.

Researchers suggest that one of the key benefits of listening to music is the release of endorphins in the brain (46). 

Researchers also suggest that this endorphin release could be one reason why music has been found to improve mood, reduce stress, and enhance feelings of social connection (46). 

In one study, researchers found that both “music-making” (i.e., singing, drumming, etc.) and “music-listening” can elevate pain thresholds.

The researchers interpreted this as a sign of increased endorphin release (47). 

So make sure you listen to your favorite tunes regularly, as it will trigger the release of endorphins and elevate your mood.

Research also shows that expressive movement and dance can enhance emotional well-being by stimulating the release of endorphins (46). 

So you can take it to the next level by dancing while you listen to your music.

I previously wrote about how music and dance can also naturally increase dopamine and GDNF levels, and help treat OCD.

 

25. Kindness

Helping others and engaging in altruistic behaviors can lead to the release of endorphins.

Research shows that individual acts of kindness release both endorphins and oxytocin, and create new neural connections (48). 

This is known as the "helper's high.” 

Being kind can also boost serotonin and dopamine, which are neurotransmitters in the brain that give you feelings of satisfaction and well-being.

 

26. Massage

Massage therapy has been associated with a range of positive health effects, including an increase in endorphin levels.

In one study, researchers found a significant increase in beta-endorphin levels following massage (49). 

Other research has found that massage can lead to an increase in endorphin levels, and this increase was associated with improved mood and reduced stress, pain, and anxiety (50). 

Massage therapy also leads to decreased levels of cortisol, and increased levels of serotonin and dopamine.

This is one reason why I regularly get a massage from a massage therapist.

 

27. Yoga

Yoga is a mind-body practice that involves physical postures, breathing exercises, and meditation.

Yoga has been associated with various health benefits, including reduced stress and increased neuroplasticity.

It can also increase levels of endorphins.

In one study, researchers found that yoga participants showed a significant reduction in stress (measured by reduced cortisol levels) and a significant increase in beta-endorphin levels (51). 

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.

Click here to subscribe

28. Pets

Interacting with animals and pets, especially dogs and cats, has been shown to provide numerous health benefits, one of which is the release of endorphins.

Research shows that pets can help reduce stress and anxiety, which then stimulates the release of endorphins (54). 

In one study, researchers found that petting a dog can lead to increased levels of beta-endorphins, dopamine, and serotonin, all of which are associated with positive feelings and stress reduction (55). 

So if you’re trying to maximize your endorphin levels, you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one.

 

29. Acupuncture

Acupuncture is an ancient practice originating from traditional Chinese medicine.

It has been studied for its role in pain relief and stress reduction for many years. 

One of the mechanisms of acupuncture's pain-relieving properties is the stimulation of the body's endorphin system.

Research shows that acupuncture stimulates the release of endorphins.

In a review paper, researchers outline how acupuncture stimulates the body's endogenous opioid system, particularly the release of beta-endorphin (56). 

In one study, researchers found that the pain-relieving effects of acupuncture could be blocked by naloxone, a drug that inhibits the effects of opioids, including endorphins. 

This study suggests that the pain-relieving effects of acupuncture involves the release of endorphins (57).

I’m personally a really big fan of auricular acupuncture.

Auricular acupuncture is when needles are inserted into the ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weaning off psychiatric medication.

It really helped me the first time I came off antidepressants. I was surprised. At the end of each appointment, my practitioner would secure small black seeds on my ear.

In my experience, ear acupuncture is more effective than regular acupuncture.

I also lie on an acupuncture mat at home to relax before bed.

 

30. Sauna

Saunas have been used for centuries in various cultures for their perceived health benefits.

In recent years, scientific studies have begun to explore these benefits.

Some research has suggested that sauna use can stimulate the release of endorphins.

Researchers say that sauna use can stimulate the release of endorphins. 

They suggest that this endorphin release might be one reason why many people report feeling relaxed and rejuvenated after a sauna session (58). 

Heat stress, which is experienced in environments like saunas, can also initiate the release of endorphins.

Endorphin systems appear to be activated in response to heat stress (59). 

If you decide to start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.  

Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.  

Check out this article to learn more about saunas and the 13 ways they can improve your brain function and mental health.

 

31. Cold Exposure 

Cold exposure is brief exposure to cold water or air, such as cold showers or ice baths.

Similar to heat stress, exposure to cold temperatures can also trigger a variety of physiological responses, including the release of endorphins.

This is believed to be part of the body's mechanism for coping with the discomfort of the cold.

In one study, researchers found that cold showers stimulate the release of endorphins (60). 

This might explain why some people report feeling invigorated or euphoric after a cold shower or a plunge into an icy lake. 

The researchers concluded that cold showers could help individuals suffering from depression (60). 

If you’re interested in practicing cold exposure, you can try taking cold showers or spending time in a cool environment. 

However, it's important to approach cold exposure gradually and with caution.

Make sure you do so safely and within your comfort limits.

I personally take a cold shower every day.

During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don’t have to be that extreme though.

You can start by finishing your next shower with one minute of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot. 

It can be a bit painful.

But the beneficial effects end up being worth it. 

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want.

Find what works best for you and do it regularly.

 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Click here to subscribe

Live Optimally, 

Jordan Fallis 

Connect with me

References:

(1) https://pubmed.ncbi.nlm.nih.gov/17159985/ 

(2) https://www.sciencedirect.com/science/article/pii/S2451830120300194 

(3) https://pubmed.ncbi.nlm.nih.gov/2934746/ 

(4) Fries, E. (1983). Enkephalins and endorphins as mediators in the pain modulating system. Acta Physiologica Scandinavica, 117(s503), 45-52.

(5) https://pubmed.ncbi.nlm.nih.gov/10998643/ 

(6) https://pubmed.ncbi.nlm.nih.gov/23192943/ 

(7) https://www.hindawi.com/journals/ecam/2013/697632/ 

(8) https://www.sciencedirect.com/science/article/abs/pii/S0002822399003077 

(9) https://www.nature.com/articles/39807 

(10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/ 

(11) hhttps://pubmed.ncbi.nlm.nih.gov/12940508/ 

(12) https://pubmed.ncbi.nlm.nih.gov/6265189/ 

(13) Singewald, N., Philippu, A., & Lubec, G. (1994). Effect of intraperitoneally administered L-tryptophan on opioid peptides in the rat brain. Neuropeptides, 27(4), 195-202.

(14) https://www.sciencedirect.com/science/article/abs/pii/0028390885901856 

(15) Singewald, N., Lubec, G., & Philippu, A. (1994). Release of Met-enkephalin and beta-endorphin in rat brain by L-tryptophan. Naunyn-Schmiedeberg's Archives of Pharmacology, 349(2), 181-186.

(16) https://pubmed.ncbi.nlm.nih.gov/10836211/ 

(17) https://pubmed.ncbi.nlm.nih.gov/33132774/ 

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341721/ 

(19) https://pubmed.ncbi.nlm.nih.gov/24316441/ 

(20) Meghani, N., & Vachhani, K. (2017). Curcumin: A natural modulator of the opioid system for pain management. In Turmeric (Curcuma longa L.) and its Bioactive Components (pp. 125-142). Bentham Science Publishers.

(21) Laurent, D., Schneider, K. E., Prusaczyk, W. K., Franklin, C., & Vogel, W. H. (1994). The effect of caffeine on the release of beta-endorphin. Life Sciences, 54(9), 621-626.

(22) https://www.sciencedirect.com/science/article/abs/pii/016501739290012B 

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302052/ 

(24) https://pubmed.ncbi.nlm.nih.gov/16493792// 

(25) Gómez-Gallego, M., Gisbert-Garzarán, M., Pérez-Alvarez, L., & Plaza-Díaz, J. (2015). Epigallocatechin gallate increases endogenous β-endorphin levels in rat astrocytes and hypothalamus. Journal of Functional Foods, 12, 55-63.

(26) https://pubmed.ncbi.nlm.nih.gov/11873038/ 

(27) https://pubmed.ncbi.nlm.nih.gov/30505275/ 

(28) https://pubmed.ncbi.nlm.nih.gov/8386402/

(29) M. Sowa-Kućma, G. Nowak, B. Szewczyk. Zinc supplementation augments in vivo antinociceptive effect of opioids and endogenous opioid peptides. Pharmacological Reports, Volume 58, Supplement, 2006, Pages 303-309

(30) https://pubmed.ncbi.nlm.nih.gov/6146993/ 

(31) https://pubmed.ncbi.nlm.nih.gov/18296435/ 

(32) https://pubmed.ncbi.nlm.nih.gov/9257407/ 

(33) https://bjsm.bmj.com/content/38/5/536 

(34) https://www.jneurosci.org/content/37/25/6125 

(35) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2249748// 

(36) https://pubmed.ncbi.nlm.nih.gov/26046928// 

(37) https://www.jstor.org/stable/23034206 

(38) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161086/ 

(39) https://pubmed.ncbi.nlm.nih.gov/12888320/ 

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099099/ 

(41) Fadel, Z. E., & Fahmy, S. F. (1997). Meditation: a new therapeutic tool. The Egyptian Journal of Psychiatry, 20(1), 60-67.

(42) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ 

(43) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ 

(44) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4117380/ 

(45) https://pubmed.ncbi.nlm.nih.gov/34117054/ 

(46) https://pubmed.ncbi.nlm.nih.gov/23541122/ 

(47) https://journals.sagepub.com/doi/10.1177/147470491201000403 

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4917056/ 

(49) https://pubmed.ncbi.nlm.nih.gov/2526775/ 

(50) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892349/ 

(51) https://pubmed.ncbi.nlm.nih.gov/22830969/ 

(52) https://pubmed.ncbi.nlm.nih.gov/16297554/ 

(53) https://pubmed.ncbi.nlm.nih.gov/15639542/ 

(54) https://pubmed.ncbi.nlm.nih.gov/12271103/ 

(55) https://pubmed.ncbi.nlm.nih.gov/12672376/ 

(56) https://pubmed.ncbi.nlm.nih.gov/15135942/ 

(57) https://pubmed.ncbi.nlm.nih.gov/187888/ 

(58) https://pubmed.ncbi.nlm.nih.gov/3218898/ 

(59) https://www.pnas.org/doi/pdf/10.1073/pnas.75.6.2923 

(60) https://pubmed.ncbi.nlm.nih.gov/17993252/ 

(61) httphttp://onlinelibrary.wiley.com/doi/10.1002/lsm.20583/abstract 

(62) https://www.jstage.jst.go.jp/article/islsm/14/0_Pilot_Issue_2/14_0_Pilot_Issue_2_0_45/_article 

(63) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7313723/ 

(64) https://pubmed.ncbi.nlm.nih.gov/11452128/ 

(65) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796446/ 

(66) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/ 

(67) https://pubmed.ncbi.nlm.nih.gov/22100768/ 

(68) https://www.nature.com/articles/nrn2333 

(69) https://pubmed.ncbi.nlm.nih.gov/2899326// 

(70) https://pubmed.ncbi.nlm.nih.gov/12946657/ 

(71) https://pubmed.ncbi.nlm.nih.gov/10204969/ 

(72) https://pubmed.ncbi.nlm.nih.gov/6250104/ 

(73) https://pubmed.ncbi.nlm.nih.gov/18809501/ 

(74) Haack, M., Mullington, J. M., & Saper, C. B. (2007). The effect of opioids on sleep regulation. In R. Basbaum, R. B. Lauterborn, & A. Nistico (Eds.), Opioids and Mental Function (pp. 183-196). New York, NY: Springer.

(75) https://pubmed.ncbi.nlm.nih.gov/15357847/ 

(76) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3163293/ 

(77) Yaksh, T. L., & Wallace, M. S. (2011). Opioids, analgesia, and pain management. In K. L. DeVries & D. P. Doherty (Eds.), Medical Management of the Surgical Patient (pp. 105-133). Hoboken, NJ: Wiley-Blackwell.

(78) https://www.sciencedirect.com/science/article/abs/pii/B9780128240670000165#

(79) hhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6310672/ 

(80) https://www.sciencedirect.com/science/article/pii/S0149763422002895 

(81) https://pubmed.ncbi.nlm.nih.gov/19709634/ 

(82) https://pubmed.ncbi.nlm.nih.gov/6258111/ 

(83) Stein C. (2016) Opioid Receptors. In: Stein C. (eds) Analgesia. Handbook of Experimental Pharmacology, vol 227. Springer, Berlin, Heidelberg. 

(84) https://pubmed.ncbi.nlm.nih.gov/2916076/ 

(85) https://pubmed.ncbi.nlm.nih.gov/23314782/ 

(86) https://pubmed.ncbi.nlm.nih.gov/19500625/ 

(87) https://www.nature.com/articles/1395603 

(88) https://pubmed.ncbi.nlm.nih.gov/18855799/ 

(89) https://pubmed.ncbi.nlm.nih.gov/2526966/ 

(90) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3490359/ 

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer