25 Effective Ways to Increase Oxytocin Levels in the Brain


Oxytocin is a powerful hormone and neurotransmitter.

It’s often called the “love hormone" or “cuddle chemical” because it plays a key role in the emotional bond between a mother and her child.

It’s also released by both men and women when they are in love (116-118). 

But it isn’t just involved in loving relationships. 

It can also significantly affect the functioning of your brain and nervous system and impact your emotions day-to-day.

Low levels of oxytocin in the brain are associated with several mental health conditions, including depression, anxiety, social phobia, autism, schizophrenia, post-traumatic stress disorder, tinnitus, anorexia nervosa, and borderline personality disorder (120-135). 

And research suggests that if you increase oxytocin, it can lead to the following benefits:

Oxytocin clearly does a lot. 

Because of this, some doctors have started prescribing intranasal oxytocin spray to their patients to help them treat their symptoms (119). 

But you don’t necessarily need to run to your doctor and ask for a prescription. 

You can follow the 25 steps below and naturally increase your oxytocin levels yourself.

Best Foods, Nutrients, Herbs and Supplements To Naturally Increase Oxytocin Levels in the Brain

1. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun. It can also be taken as a supplement.


Every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that oxytocin is directly activated and controlled by Vitamin D (13-14).

Some researchers also believe that autistic children have low levels of oxytocin likely because they are deficient in Vitamin D (15-16). 

Ideally, you should get your Vitamin D naturally from the sun. 

It’s especially important to make sure you get some sunlight in the morning to set your circadian rhythm. 

But most people still don’t get enough Vitamin D from the sun, and that’s why I recommend taking a Vitamin D supplement or using a Vitamin D lamp. I personally use this lamp.

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12). 

Vitamin D also naturally increases dopamine levels in the brain, and being deficient in Vitamin D can make you more anxious and more depressed

2. Vitamin C

Vitamin C is another easy way to optimize and increase your levels of oxytocin. 

Researchers know that Vitamin C is a cofactor in the production of oxytocin, and the synthesis of oxytocin is dependent upon Vitamin C (17-18). 

One study found that Vitamin C stimulates the secretion of oxytocin (19). 

And another study found that supplementing with a high dose of Vitamin C increases the release of oxytocin, which then increases intercourse frequency, improves mood and decreases stress (20). 

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.

In addition to getting Vitamin C from fruits and vegetables, I take a supplement with at least 500 mg of Vitamin C every day.

I’ve taken up to 10 grams daily, and it definitely improves my mood and reduces stress and anxiety

3. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. 

Unfortunately, lot of people are deficient in magnesium today (36-38).


This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Researchers have found that the oxytocin receptor requires magnesium to function properly, and magnesium increases the action of oxytocin at the receptor (39-42).

There are a number of things you can do to make sure you’re getting enough magnesium.

First, make sure you’re eating magnesium-rich sources of food on a regular basis, including spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium

Magnesium supplements are also a good idea if you want to produce more oxytocin

I now take this magnesium threonate supplement before bed. It’s the best form of magnesium for the brain. 

Besides supporting your oxytocin levels, magnesium can also naturally increase dopamine, reduce your anxiety, and help your overcome trauma, withdrawal and addiction

4. Taurine

Taurine is an organic compound found in food, particularly animal products. It has a wide variety of health benefits.

It can cross the blood-brain barrier, improve mood and produces anti-anxiety effects (1-10). 

Researchers believe that one of the ways it improves mood and reduces anxiety is by naturally increasing the release of oxytocin in the brain (11).

Taurine is included in the Optimal Zinc supplement

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5. Caffeine

Researchers have found that caffeine significantly increases the release of oxytocin (21-23). 

Perhaps this is one reason why people love getting together with friends for a coffee.

Coffee usually makes me sick because I’m extremely sensitive to mold and most coffee contains high amounts of mycotoxins (toxic metabolites produced by mold). 

But this coffee doesn’t. I usually drink one cup of it most mornings. I can also tolerate pure caffeine tablets.

Most people can tolerate regular coffee just fine. But if coffee makes you feel terrible and jittery, it might be the quality of the coffee. Consider trying Kicking Horse coffee, or simply take pure caffeine, and see how you feel. You’ll likely feel better than if you consumed low-quality coffee.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

Lastly, it's also a good idea to try to consume the whole coffee fruit, instead of just the coffee bean 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 huge problem! 

Because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function

Coffee fruit concentrate is included in the Optimal Brain supplement

6. Estrogen

Estrogen is the primary female sex hormone and responsible for the development and regulation of the female reproductive system.

Estrogen has been found to increase the synthesis and secretion of oxytocin. It also increases the expression of oxytocin receptors in the brain (30). 

Other studies show that even just a single dose of estradiol can significantly increase circulating oxytocin levels and reduce anxiety (31-32).

I recommend both men and women get their hormone levels checked regularly, and then optimize them with hormone replacement therapy, especially if they want to produce more oxytocin and feel their best.

Not only can replacing estrogen increase your oxytocin levels, but it can also really improve your overall quality of life!

7. Lactobacillus Reuteri

Lactobacillus reuteri is a bacterium with anti-inflammatory effects that scientists first discovered in the 1980s. 

It’s one of the most promising psychobiotics for anxiety.


Research shows that Lactobacillus reuteri significantly increases oxytocin levels in the brain through the vagus nerve (26-29). 

Lactobacillus reuteri is usually found in the human gut. However, not all humans have it, and some people simply have very low levels of it.

Therefore, you may need to supplement with it to introduce and maintain high levels of it, especially if you want to produce more oxytocin.

One study found that the absence of lactobacillus reuteri causes social deficits in animals. By adding it back in to the guts of the animals, the researchers were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans (24-25).

Lactobacillus reuteri is included in the Optimal Biotics supplement.

It's also found in breast milk, and some meat and dairy products.

8. Chamomile

You can also increase oxytocin with herbs, such as chamomile.

Chamomile is a medicinal herb that has been traditionally used for its calming and anti-inflammatory properties.

But it can also help you produce more oxytocin.

Animal studies show that chamomile contains substances that act on the same parts of the brain and nervous system as anti-anxiety drugs (47-48). 

Researchers also know that chamomile naturally increases oxytocin and lowers cortisol (49). 

This anti-anxiety supplement includes chamomile, along with a number of other natural compounds that have helped me manage my stress and anxiety over the years.

9. Oleoylethanolamide (OEA)

Oleoylethanolamide (OEA) is a molecule produced in the body. It’s responsible for the feeling of being full after meals and may help with weight loss.

Multiple studies show that OEA naturally stimulates the secretion of oxytocin and increases levels of oxytocin in the brain (50-54). 

I haven’t tried it yet, but there are OEA supplements available on Amazon.

I’m going to try it and report back on how I feel. We’ll see if it helps me produce more oxytocin.  

10. Melatonin

Melatonin is a natural hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

More than one study has shown that 500 mcg of melatonin significantly increases secretion of oxytocin (33-35). 

You can get 500 mcg of melatonin here on Amazon.


Or you can take this sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

Besides melatonin and sleep supplements, here are some other actions you can take to naturally produce more melatonin:

  • Expose your eyes to sun in the morning.

  • Blue light significantly suppresses your body’s production of melatonin, leading to disrupted sleep patterns and abnormal functioning of your nervous system. You can read more about the problem with getting too much blue light here. As soon as it’s dark outside, you should avoid sources of blue light. Turn off household lights, get red light bulbs, install Iris on your computer and wear glasses that block out blue light. I wear these glasses. They block out blue light in your environment.

  • Sleep in a dark environment. Completely black out your room with curtains and wear a sleep mask overnight. Sleeping with lights on in your room decreases neurogenesis and impairs cognitive performance (276). If you need to have light in your room (nightlight or alarm clock), it’s better to have red, orange or amber lighting rather than blue.

  • Melatonin secretion can be disrupted by EMF exposure, so turn off cellphones, Wi-Fi and other electrical devices while you sleep.

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11. Fenugreek

Fenugreek is one of the most popular herbal supplements that has been traditionally used to enhance sex drive. 

It also demonstrates antidepressant and anti-anxiety effects in animals, and naturally produces more oxytocin in humans (55-57). 

I experimented with this fenugreek supplement and I liked the effects. It felt like I produced more oxytocin when I was taking it, but I no longer take it regularly because all my other lifestyle habits are more than enough.

Fenugreek seeds are another option. They can be eaten whole, brewed into a tea, or even made into flour and baked into a gluten-free bread.

12. Jasmine Oil (Jasminum Officinale)

Jasmine Oil is a popular essential oil derived from the Jasminum Officinale flower. 

It’s been used for hundreds of years in Asia to improve mood, manage emotional stress and anxiety, and improve sex drive and sleep.

There is lots of research that suggests that it has positive affects on the nervous system (59-62). 

And a systematic study found that aromatherapy with Jasmine Oil can increase levels of oxytocin (58). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered. Here is the Jasmine Oil that I took.

It can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser

13. Clary Sage Oil (Salvia sclarea)

Clary Sage Oil is a relaxing essential oil derived from the Salvia sclarea plant. 


It’s been shown to naturally relieve anxiety and depression by reducing cortisol and improving thyroid hormone levels (63-66). 

And just last year, researchers found that inhaling Clary Sage Oil increases oxytocin in women during pregnancy (67-69). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered. Here is the Clary Sage Oil that I took. 

Just like Jasmine Oil, it can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser.

Best Lifestyle Habits, Therapies and Practices to Naturally Increase Oxytocin Levels in the Brain

14. Touch

Not surprisingly, there is a ton of research showing that interpersonal touch quickly increases oxytocin levels in the brain (107). 

This obviously includes kissing, cuddling, and sex. But non-sexual touch such as hugging and shaking hands increases oxytocin as well (105, 108-115).

A 10-second hug every day can help boost your immune system, fight infection, increase dopamine, reduce depression, and lessen fatigue (106). 

But Dr. Paul Zak, author of the Trust Factor, recommends much more than just one hug every day; he recommends eight hugs every day. 

So if you want to produce more oxytocin, get out there and start hugging people… just make sure it’s welcome by the other people. :)

15. Loving-Kindness Meditation

Loving-kindness meditation, or metta, is a meditation practice designed to enhance feelings of kindness and compassion for yourself and others.

While meditating, you repeat positive phrases to yourself, think positively of other people, and direct well-wishes and love towards them.

For example, you could close your eyes, simply think about a friend of family member, and repeat over and over that “they are wonderful”. Simply repeat this thought to yourself over and over, while pushing away any other negative thoughts that arise.

Researchers believe that you give yourself a boost in oxytocin when you do this and may even up-regulate oxytocin receptors (71). 

You can learn how to practice it here or through this video.

Loving-kindness meditation can also help you overcome trauma

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16. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase oxytocin levels (76). 

Research has shown that acupuncture can affect the synthesis, release and action of several neurotransmitters and neuropeptides, including oxytocin (72). 

Animal studies have also demonstrated that acupuncture elevates oxytocin concentration in certain brain regions (73-75). 

I’m a really big fan of auricular acupuncture for producing more oxytocin. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture. 

I also use this acupuncture mat at home to relax before bed.

Acupuncture also naturally increases dopamine, stimulates the vagus nerve and increases blood flow to the brain.

17. Pets


Animals have a way of calming us, and it’s because they increase our oxytocin levels. 

Research shows that just touching your pets lowers your blood pressure and increases your oxytocin levels.

One study found that oxytocin levels increased in both humans and dogs after just five minutes of petting. This may explain the emotional bonding between humans and dogs (77). 

Even just staring into your dog’s eyes can trigger the release of oxytocin in the brain and increase your levels (78). 

So if you’re trying to maximize your oxytocin 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.

18. Massage

Research shows that massage can significantly increase oxytocin levels and reduce stress hormones (79, 83). 

This is why I personally get a massage from a registered massage therapist every couple of months. 

It’s important to note that one study found that a light massage is more effective at increasing oxytocin than a deep-tissue Swedish massage (80-82). 

So you may want to ask your massage therapist to take it easy and give you a gentle rubdown. 

19. Listen to Music and Sing

Music is actually healing and can have a calming effect on the brain by increasing oxytocin levels. 


In one study, patients who underwent open-heart surgery listened to soothing music for 30 minutes one day after their surgery. And they had significantly higher levels of oxytocin compared to those who were simply told to rest in bed (86).

Slow-tempo music has also been shown to increase both oxytocin and heart-rate variability (88). 

What’s even better is singing along with the music. 

Researchers have found that singing for 30 minutes significantly increases oxytocin levels in both amateur and professional singers, regardless of whether they enjoyed singing the song (87, 91).

Perhaps this explains why mothers often sing lullabies to their newborn babies – it may encourage bonding by increasing the release of oxytocin. 

Lastly, making music together in a group leads to a significant release in oxytocin and reduction in stress (89-90).

So if you play an instrument, put together a band and start jamming. You’ll started producing more oxytocin together! :)

20. Yoga

Yoga is a popular “mind-body” relaxation technique that increases the activity of your parasympathetic “rest and digest” nervous system.

Researchers believe it works because it increases oxytocin levels in the brain by stimulating the vagus nerve (85). 

In one study, researchers found that yoga significantly increased oxytocin levels and improved socio-occupational functioning in patients with schizophrenia. The researchers concluded that yoga should be used to manage schizophrenia because of the improvement in oxytocin levels (84). 

If you're interested in yoga, I recommend checking out Kalimukti. They offer tailored online yoga classes taught by qualified practitioners, allowing you to practice whenever and wherever you want. 

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21. Socialize

I’ve already discussed how socializing can reduce cortisol and stimulate your vagus nerve

And now I’ve learned that positive social interactions can also increase oxytocin levels (93). 

Researchers have found that your brain releases more oxytocin during social contact and social bonding, and this can actually speed up healing from disease (92). 

So if you want to produce more oxytocin, 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. 

22. Intermittent Drinking

You’ve probably heard of intermittent fasting. I’ve discussed it a lot in other articles. 

But you likely haven’t heard of intermittent drinking.

The typical mainstream advice is to drink eight glasses of water every day. 


I don’t follow that. I simply listen to my body and drink when I’m thirsty. 

And it appears that simply taking breaks from drinking water can increase oxytocin levels. 

Recent research shows that drought, and the “homeostatic disturbances” that lead to the “feeling of thirst”, activate specific oxytocin-producing parts of the brain (94-95). 

Researchers believe that “intermittent bulk drinking” could increase oxytocin signalling, recover human trust, and increase health by reducing stress and inflammation (94-95). 

If you think of it from an evolutionary perspective, this makes sense. Your ancestors likely consumed as much water as they could when they got the chance, but then went longer periods of time when they couldn’t and didn’t drink any water. 

Just like intermittent fasting, intermittent drinking doesn’t necessarily mean you drink less water throughout the day though.

You can simply drink a lot of water whenever you get thirsty. And then you stop drinking any water until you are thirsty again. 

That’s how all animals and human newborns behave. But we’ve been brainwashed to think we need to be sipping on water all the time. 

Start intermittent drinking, and your oxytocin receptors will thank you.

23. Warm and Cold Temperatures

Exposing yourself to both warm and cold temperatures can also increase oxytocin levels. 

Researchers have found that hot environments, warm temperatures and increased sweating activate specific oxytocin-producing parts of the brain (94-96). 

New research also suggests that cold exposure significantly upregulates oxytocin levels in the brain (97-100). 

So if you want to optimize your oxytocin levels, try pushing yourself outside your comfort zone and expose your body to the acute stress of extreme temperatures.

What I like to do is take a warm shower, but then finish it off with 1-2 minutes of cold. 

Cold showers also stimulate the vagus nerve

24. Eat (Healthy) Food

Eating food also increases oxytocin, and it’s easily accessible by anyone. 

Food activates touch receptors in your mouth, which then stimulates the release of oxytocin (102). 

And then when food reaches your gut, a hormone is released from the intestines that activates the vagus nerve, which then stimulates the release of more oxytocin in the brain (102-104). 

This is why eating makes people feel calm and satisfied, and often opens them up for social interaction, bonding and attachment.

The obvious downside to all of this is that you may be tempted to overeat unhealthy foods to stimulate the release of oxytocin, so that you feel better and less stressed. And oxytocin is one reason why you may have a hard time breaking bad eating habits. 

But don’t worry; just stick to the healthy foods included in my free grocery shopping guide and you won’t have a problem

25. Watch a Movie

Everyone loves a good movie.

And it’s probably because it increases oxytocin.

Research shows that compelling narratives cause the synthesis and release of oxytocin (101). 

And this has the power to affect our attitudes, beliefs, and behaviours (101). 

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

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Live Optimally,

Jordan Fallis

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(108) https://www.ncbi.nlm.nih.gov/pubmed/8135652/

(109) https://www.ncbi.nlm.nih.gov/pubmed/3782434/

(110) https://goo.gl/2noghs

(111) https://www.ncbi.nlm.nih.gov/pubmed/9949283

(112) https://www.ncbi.nlm.nih.gov/pubmed/8586300

(113) https://www.ncbi.nlm.nih.gov/pubmed/3654918

(114) https://www.ncbi.nlm.nih.gov/pubmed/12697037

(115) https://www.ncbi.nlm.nih.gov/pubmed/15740822

(116) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4606117/

(117) https://www.medicalnewstoday.com/articles/275795.php

(118) https://en.wikipedia.org/wiki/Oxytocin

(119) http://www.apa.org/monitor/2011/03/oxytocin.aspx

(120) https://goo.gl/dnqno9

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(122) https://www.ncbi.nlm.nih.gov/pubmed/25025656

(123) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2705963/

(124) https://www.ncbi.nlm.nih.gov/pubmed/19777562

(125) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400019/

(126) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402118/

(127) https://www.ncbi.nlm.nih.gov/pubmed/25262417

(128) https://www.ncbi.nlm.nih.gov/pubmed/23007624

(129) https://www.nature.com/articles/4001911

(130) https://www.ncbi.nlm.nih.gov/pubmed/29049935

(131) https://www.sciencedirect.com/science/article/pii/S0924933817301761

(132) https://www.ncbi.nlm.nih.gov/pubmed/24115458

(133) https://www.ncbi.nlm.nih.gov/pubmed/28983279

(134) https://www.medicalnewstoday.com/articles/275795.php

(135) http://www.sciencedirect.com/science/article/pii/S1550413107000691%20

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(141) https://www.ncbi.nlm.nih.gov/pubmed/14675803

(142) https://www.ncbi.nlm.nih.gov/pubmed/25262417

(143) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325657/

(144) http://aim.bmj.com/content/acupmed/20/2-3/109.full.pdf

(145) http://www.ncbi.nlm.nih.gov/pubmed/15219651

(146) http://en.wikipedia.org/wiki/Oxytocin

(147) http://www.ncbi.nlm.nih.gov/pubmed/17617382

(148) https://goo.gl/pF8mSP

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(155) https://www.ncbi.nlm.nih.gov/pubmed/25262417

(156) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573542/

(157) http://en.wikipedia.org/wiki/Oxytocin

(158) https://en.wikipedia.org/wiki/Oxytocin

(159) https://www.ncbi.nlm.nih.gov/pubmed/3223304

(160) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325657/

(161) http://aim.bmj.com/content/acupmed/20/2-3/109.full.pdf

(162) https://en.wikipedia.org/wiki/Oxytocin

(163) https://www.sciencedirect.com/science/article/pii/S235228951530031X

(164) http://www.ncbi.nlm.nih.gov/pubmed/15219651

(165) https://www.sciencedirect.com/science/article/pii/S235228951530031X

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(167) http://www.ncbi.nlm.nih.gov/pubmed/15219651

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(169) https://www.ncbi.nlm.nih.gov/pubmed/26267407

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20 Proven Ways to Quickly Lower Your Cortisol Levels

20-proven-ways-to-effectively-lower-your-stress-hormone-reduce-counteract-manage-cortisol-decrease-levels-for-brain-mental-health-anxiety-depression-cognitive-function-foods-nutrients-herbs-supplements adaptogens-adrenals-naturally-science-tips

Chronic stress is killer. 

It broke me down over the years and led me to deep depression.

Getting a handle on it has been critical to my recovery. 

But it took me a while to figure out what works.

And I’d rather not see other people struggle and frantically look for solutions.

So I’ve gathered some of my favourite ways to quickly lower levels of cortisol, your body’s main stress hormone.

But before we get to them, let’s quickly discuss cortisol and how chronically high levels of cortisol can negatively affect your brain and mental health. 

How Stress and Cortisol Affect Your Brain

Cortisol is known as the “stress hormone”.

It’s a naturally-occurring steroid hormone that’s produced by your adrenal glands and released when you’re under physical or mental stress. Essentially, it triggers our fight-or-flight response in stressful situations.

But it’s also absolutely necessary for our health, as it plays a key role in many different bodily processes. 

Cortisol levels are generally highest in the morning and lowest at night. But problems can arise when they are elevated for prolonged periods of time (134). 

Chronically high cortisol levels can:

  • Change the size, structure and functioning of your brain;

  • Shrink and kill brain cells;

  • Cause premature aging in the brain;

  • Contribute to memory loss and lack of concentration;

  • Slow down our ability to grow new brain cells; and

  • Increase inflammation in the brain (135-140).

Watch this TED-Ed video, How Stress and Cortisol Affect Your Brain,” to learn more: 

Chronic stress and high levels of cortisol also increase activity in the amygdala, the fear centre of the brain. This can create a vicious cycle in which the brain is more likely be get stuck in a constant state of fight-or-flight.

When I did neurofeedback, my practitioner discovered my amygdala was overactive. She trained it back down to normal levels, and my chronic anxiety dissipated.

Anxiety isn’t the only mental condition linked to an abnormal stress response. Here are some others:

Luckily, there are a number of ways to manage and overcome chronic stress, lower cortisol levels, reverse damage done to the brain, and improve your sense of wellbeing. 

This article includes the best foods, nutrients, herbs and supplements that reduce cortisol; as well as the best lifestyle habits, therapies and practices that reduce cortisol.

Let’s go through them.  

The Best Foods, Nutrients, Herbs and Supplements To Naturally Lower Cortisol Levels

1. Eat Dark Chocolate

Most people know that dark chocolate is rich in multiple antioxidants, such as flavonols and polyphenols, which reduce oxidative stress.

But it also reduces cortisol. 

This may explain why people love to eat chocolate and experience relaxation when they do. 

Dark chocolate can protect your brain by boosting BDNF, your brain’s growth hormone

You should always try to get raw dark chocolate with the least amount of sugar like this one.


2. Drink Tea

Several different types of tea have beneficial effects on cortisol levels. 

Green tea has been shown to inhibit the synthesis of cortisol (18). 

And a study found that individuals who drank 4 cups of black tea daily for six weeks had lower cortisol levels in comparison to others who didn’t drink black tea (2). 

Researchers couldn’t confirm what caused this reduction in cortisol, but they suspected it had something to do with the high content of theanine, an amino acid found in both black and green tea.

A follow-up study published this year confirmed that theanine can reduce cortisol (13).

Theanine produces a calming effect on the brain by crossing the blood-brain barrier and increasing the production of both GABA and dopamine in the brain (12). 

I personally can’t drink most teas because they tend to contain mycotoxins (mold toxins) and I’m very sensitive to them after living in a moldy home.

If you’ve lived in a moldy home or have found out that you’re genetically susceptible to mycotoxins, you can supplement with straight theanine like I do. 

This supplement includes theanine. 

And if you do decide to drink black tea, you can lower cortisol even more by getting decaffeinated black tea.

Lastly, chamomile tea is another type of tea that can decrease cortisol. It’s been used for centuries as a sleep aid. It contains flavonoids, essential oils, coumarin and other compounds that can help you relax.

Several studies show it can block the precursor hormone of cortisol and improve sleep quality (14, 15). 

This anti-anxiety supplement includes both theanine and chamomile, along with a number of other natural compounds that have helped me manage my stress and anxiety over the years. You can use the coupon code FIVE$45496275 for a 5% discount.


3. Eat Extra Virgin Olive Oil

Olive oil has numerous health benefits, particularly because of its strong anti-inflammatory effects.

It also contains a compound called oleuropein, which can reduce cortisol levels (37). 

I add it to my salads and sometimes even take a tablespoon of it straight.

Be careful though. A lot of cheap extra virgin olive oil in grocery stores are not actually “extra virgin.”

Investigations have found that there is a lot of fraud within the olive oil industry and many so-called extra virgin olive oils contains other cheaper, refined vegetable oils, such as soybean, corn and canola. 

This is discussed more in the book Extra Virginity: The Sublime and Scandalous World of Olive Oil


4. Take Cortisol-Reducing Nutrients and Herbs

There are a number of nutrients, vitamins, minerals and adaptogenic herbs that have been shown to reduce stress and cortisol levels. 

I’ll go over some of my favourites here.

Phosphatidylserine is probably the best option for reducing stress hormone levels. 

Phosphatidylserine is a fat-soluble amino acid compound that plays a key role in optimal cognitive function. High amounts of phosphatidylserine can be found within the brain, and supplementation has been shown to improve attention and memory, especially in the elderly (114-116). 

…consumption of phosphatidylserine may reduce the risk of dementia and cognitive dysfunction in the elderly.
— Food and Drug Administration

On top of all this, phosphatidylserine powerfully lowers cortisol (117-119). 

People who supplement with phosphatidylserine have been shown to have lower average levels of cortisol (120).

I take phosphatidylserine every day. It's part of the Optimal Brain supplement

Ashwagandha is another great cortisol-reducing supplement. It’s a popular Indian herb commonly used to prevent anxiety. Its anti-anxiety effect is synergistic with alcohol.

Its stress-reducing effects are likely because it lowers cortisol levels. 

Multiple studies have concluded that it is a potent stress reliever that can reduce cortisol by anywhere from 14 to 32% (121-123). 

Another adaptogenic herb that can lower cortisol is rhodiola

I’ve discussed rhodiola before. It can really help with symptoms of depression. 

Research has found that it may be doing this by significantly reducing stress hormone levels in the body (124-126). 

Lastly, a number of minerals have been shown to reduce cortisol, including zinc, magnesium and selenium (96, 97, 127-133).

That’s why I take and recommend this multi-mineral supplement every day. 

Overall, ashwagandha, rhodiola, phosphatidylserine and minerals are my favourite ways to keep stress levels low, but there are plenty of other supplements that have been shown to positively affect cortisol levels, including:


5. Consume Enough Food, Protein and Water

Eating enough protein and calories, and drinking enough clean, filtered water is also critical to keeping stress hormone levels low.  

Studies show that severely restricting calories elevates cortisol levels (108, 109). 

Restricting protein and depriving yourself of the amino acid leucine can also stimulate the stress response and increase stress hormones (110). 

That’s why I eat plenty of food each day and supplement with creatine and BCAA protein powder throughout the day when I don’t have access to a source of high-quality protein. 

Lastly, make sure you stay hydrated and drink plenty of water.

Properly-hydrated runners have noticeably lower cortisol levels than dehydrated runners (81).

I use this Berkey system to filter my water so that it’s as pure as possible. You can get it here or here.

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6. Consume More Omega-3s and Less Omega-6s

As I’ve discussed before, omega-3s are dietary fats that are needed for the proper functioning of your brain and nervous system. They improve learning and memory, and protect against psychiatric disorders including depression, mild cognitive impairment, dementia and Alzheimer's disease (4-7). 

Researchers have also found that when individuals supplement with omega-3 fatty acids, there is a significant reduction in the release of cortisol (1, 10).

Omega-3 fatty acids also significantly reduce stress hormones in animals (3). 

Krill oil is my favourite source of omega-3 fatty acids. I take this one everyday.

I also eat wild salmon and grass-fed beef on a regular basis. 

On the other hand, consuming too many omega-6 fatty acids have been linked to increased inflammation and cortisol levels (8, 9, 11).

So make sure to avoid refined vegetable oils such as soybean, corn, safflower, sunflower, and canola oil.


7. Get Enough Antioxidants

Not only do antioxidants counteract oxidative stress within the body; they can also help reduce cortisol (19, 25). 

Most of the research has been done in athletes, but supplementation with antioxidants – such as berry powders, greens powders, vitamin C, glutathione and CoQ10 – leads to fairly significant reductions in cortisol and other measures of stress (20-23). 

Dark berries in particular contain antochyanins, which have been shown to lower cortisol (24). 

Acai berries are my favourite, as they are loaded with antochyanins and vitamin C.

Regarding vitamin C, the research is mixed on whether it can consistently lower cortisol levels.

However, in my experience, high doses of vitamin C definitely reduce stress.

One study found that a high dose of vitamin C decreases anxiety and improves mood (29). 

After exercise, it’s also been shown to rapidly reduce cortisol (26, 27). 

And multiple other studies have found that both vitamin C and vitamin E reduce cortisol and anxiety (30-32). 

It’s also well known that chronic stress and high cortisol can deplete vitamin C and other antioxidant enzymes (28). 

In addition to getting vitamin C from fruits and vegetables, I take at least 500 mg of supplemental Vitamin C every day. I’ve experimented with taking up to 10 grams daily (2 gram doses throughout the day) and it helped me manage stress, but it’s not necessary unless you find it really helps you. 


8. Take Curcumin

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

Curcumin is one of my favourite compounds for the brain and mental health.

Thousands of high-quality scientific studies have been published, showing that curcumin has anti-inflammatory and antioxidant effects and can increase BDNF, your brain’s growth hormone. 

Research shows that curcumin inhibits the increase in cortisol caused by stress (33, 34). 

And animal studies have found that curcumin may reverse elevated cortisol levels after chronic stress (35, 36). 

Unfortunately, curcumin is very inefficient at absorbing into the bloodstream and reaching the brain (54, 55).

Luckily, science and technology has been able to concentrate significant amounts of curcumin into supplement form and increase its bioavailability. 

There are several different patented forms of “bioavailable” curcumin and I've tried most of them. 

My favourite is the "Longvida" form of curcumin, as I noticed a significant effect from it. You can get it through Amazon. It is one of my favourite supplements and since it is a fat soluble, I take it every day with a fatty meal.


9. Eat Prebiotic Foods

Prebiotics are substances in food that humans can't digest, so they pass through our gastrointestinal tract and promote the growth of many different strains of good bacteria in our lower bowel.

They are essentially food for the probiotics in our intestines.

Dr. Phil Burnet, a neurobiologist at Oxford University, published a paper in 2015 showing that people who ingested prebiotics have lower levels of cortisol.

The people who ingested prebiotics also focused more on positive feedback and less on negative stimuli.

Dr. Burnet said the results were very similar to when people take anti-depressants and anti-anxiety medication, but without the side effects (87).

That’s why I eat prebiotic-rich foods regularly, including sweet potatoes, carrots, onions, asparagus and squash. These foods are included in my free grocery shopping guide for optimal brain health. 

Resistant starch is one of the most potent ways to boost your prebiotic intake. A convenient way to incorporate more of it into your diet is by using Bob’s Red Mill Unmodified Potato Starch. Other high-quality resistant starches include banana flour, plantain flour and waxy maize. Cooked and cooled white rice and potatoes also contain some resistant starch. 

I previously discussed prebiotics and resistant starch here.

I also created and take Optimal Biotics, which is a premium probiotic supplement that reduces stress and support my mental health. 


10. Limit Alcohol and Caffeine

Excess consumption of alcohol and caffeine have been shown to increase stress hormones, so their consumption should be limited. 

Coffee is definitely good for brain health. There is a lot of research showing it is very healthy and can be protective against dementia

However, it can also disrupt sleep and make people anxious. I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of Kicking Horse coffee most mornings.  

But if you’re struggling with high cortisol and chronic stress, I wouldn’t recommend high doses of caffeine.

It’s been shown to directly stimulate the adrenal cortex, release cortisol into the bloodstream and increase stress hormone levels (74-76).

One study found that caffeine increased cortisol by 30% in just one hour, and regular consumption can double your cortisol levels (88, 89). 

So limit it as much as possible.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

The coffee fruit doesn’t contain caffeine, but it does contains several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. Coffee fruit concentrate can be found in the Optimal Brain supplement

Lastly, excess alcohol consumption over an extended period of time has also been shown to raise cortisol levels. Having a couple drinks here and there likely isn’t a problem though, and you can protect yourself from it by following these steps (90, 91). 

Certain types of alcohol are better to drink than others.

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The Best Lifestyle Habits and Practices to Naturally Lower Cortisol Levels

11. Laugh

In the book The Anatomy of an Illness as Perceived by the Patient, Norman Cousins explains how he cured himself of ankylosing spondylitis by laughing along with Marx Brothers movies.

I made the joyous discovery that ten minutes of genuine belly laughter had an anesthetic effect and would give me at least two hours of pain-free sleep. When the pain-killing effect of the laughter wore off, we would switch on the motion picture projector again and not infrequently, it would lead to another pain-free interval.
— Norman Cousins

It sounds farfetched, but more and more research is showing that laughter has a powerful effect on our health. 

Researchers have found that laughing and having fun significantly reduces stress hormone levels (65, 66). 

In one study, laughter improved the short-term memory of older adults, and simply anticipating humour decreased their cortisol levels by nearly 50% (64). 

So, next time you’re stressed, try watching a funny TV show or YouTube video


12. Play with Animals

This is my cat named Puddy. He's annoying but he does reduce my cortisol levels.

This is my cat named Puddy. He's annoying but he does reduce my cortisol levels.

Petting your own dog or another person’s dog has been shown to significantly decrease stress hormone levels and increase oxytocin, endorphins, and other healing hormones (71, 73). 

Researchers have also compared 20 minutes of quiet rest to 20 minutes of interaction with a dog, and they found that hanging out with dog contributed to a much more significant decrease in cortisol. This is often why therapy dogs show up on college campuses during exams (71). 

So you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one. I have a cat named Puddy. 

Spending time in nature has also been shown to reduce cortisol levels. So you can kill two birds with one stone by taking your pet for a walk in the park (77). 

Hmm perhaps “kill two birds with one stone” wasn’t the best idiom to use in this section, but you get my point. 


13. Listen to Music and Dance

Music is actually healing and can have a calming effect on the brain. 

Numerous studies show that music can relax you, especially before a stressful event, by significantly lowering stress hormones. It can also reduce the spike in cortisol during the stressful situation (50-54). 

Music can be even more relaxing when combined with non-strenuous dancing.

Regular dancing has also been shown to greatly decrease cortisol levels (55). 


14. Practice Relaxation Techniques and Therapies

Not too surprisingly, simply taking time each day to relax can lower cortisol.  

My favourite relaxation technique is meditation. 

Countless studies show that meditating daily for just 15 minutes can significantly lower stress hormone levels and blunt cortisol spikes (38-43). 

I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here, and you can get it through Amazon or the Muse website

Yoga has also been shown to lower cortisol. 

In one study, people with depression practiced yoga regularly for 3 months. By the end of the study, their cortisol levels dropped significantly and they experienced relief from their depression (44). 

Massage is another excellent option, as it’s been shown in many studies to significant decrease in cortisol and anxiety (45, 46). 

I get a massage every couple of months. 

Emotional Freedom Technique, or “tapping”, is another tool I use to manage stress

Tapping is based on ancient Chinese acupressure and modern psychology. You can learn how to practice it here

I know it seems hokey, but it works. 

It’s been shown to significantly decrease cortisol levels (47). 

The book The Tapping Solution: A Revolutionary System for Stress-Free Living goes in more depth about the practice. 

Lastly, deep breathing exercises can help you manage your stress hormone levels. 

Diaphragmatic breathing – consciously breathing from your diaphragm – has been shown to encourage the body’s natural relaxation response and reduce cortisol (48, 49). 

I use the EmWave2 device every day to reduce stress and make sure I’m breathing optimally. I wrote about it before here.


15. Exercise (But Not Too Much)

Exercise is definitely good for you. It can balance hormones and reduce stress by releasing endorphins. However, overtraining can actually backfire and increase stress hormone levels (112). 

That’s why I don’t really recommend chronic endurance exercise and prefer weightlifting and high-intensity sprinting over cardio. 

Research shows that prolonged aerobic exercise can increase cortisol levels, and marathon runners have higher levels of cortisol (111, 113). 

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16. Get More Deep Sleep

This might be the most important step. 

Getting enough high-quality sleep is critical for your brain and mental health. 

My sleep used to be terrible and it was one of main factors that contributed to my poor mental health. And then my poor mental health would make my sleep worse. So it was a vicious cycle. 

Let me explain.

Normally, cortisol increases in the morning and then drops very low at night prior to bed. But if you have chronic stress and high cortisol, you can end up feeling wired and anxious at night, making it more difficult to sleep. 

Unfortunately, staying up late when your body expects to be asleep further increases your stress hormone levels even more. And lack of sleep and interrupted sleep have been shown to significantly increase cortisol throughout the next day and contribute to cognitive problems down the road (56-61, 63). 

So it’s clearly a vicious cycle where high cortisol causes sleep problems, and poor sleep increases stress.  

That’s why it’s so important go to bed at the same time every night and aim for at least 7 hours of sleep every night. Without doing that, you can end up with dysregulated daytime cortisol production.

And it’s not just the amount of sleep you get that’s important. It’s also the quality of sleep. In fact, the quality of your sleep is more important than the length of your sleep.

So I would try doing everything you can to maximize the quality of your sleep. 

Here are some things that I do:

You can also take this sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin. You can use the coupon code FIVE$45496275 for a 5% discount.

And if you don’t get enough sleep one night, try to take a nap sometime the next day. Daytime napping after a night of sleep loss has been shown to cause beneficial changes in cortisol levels (62).


17. Chew Aspartame-Free Gum

Next time you’re stressed, try chewing a piece of gum

It’s an easy way to lower your stress hormone levels. 

According to one study, chewing gum while under moderate stress reduces mental stress and decreases cortisol by 12 per cent. Previous studies have also shown that chewing can increase alertness, neural activity and blood flow to the brain (82). 

I prefer if the gum is aspartame-free, like this one.


18. Stand Tall

Changing your body language can have a powerful effect on your biology. 

Standing tall for just two minutes can lower your cortisol by 25 per cent, according to a famous study led by Harvard social psychologist Amy Cuddy (83). 

Cuddy’s research found that if you switch from low-power body language (arms crossed, hunched over, closed up, slumped shoulders, nervous) to high-power body language (opened up, tall, relaxed, confident), your hormones will change to match your new posture (84). 

So try your best to maintain high-power body language as much as possible as it can reduce stress hormones and increase confidence. You could even try holding a dominant pose for 2 minutes every day. You’ll likely find yourself feeling calmer and more mentally powerful.

And if you haven’t already, check out Amy Cuddy’s TED talk “Your Body Language Shapes Who You Are”.

I also recommend her book Presence: Bringing Your Boldest Self to Your Biggest Challenges.

19. Socialize

Social connectivity and positive social interactions also significantly reduce stress hormone levels.

Research shows that the more social support a person has, the lower their cortisol levels will be (67). 

This is likely because you release the hormone oxytocin during social contact and social bonding, and oxytocin has been proven to decrease anxiety and block increases in cortisol (68). 

One study states that “the combination of oxytocin and social support exhibited the lowest cortisol concentrations as well as increased calmness during stress” (69). 

Animal studies have also discovered that social isolation leads to higher cortisol and mental health problems (70). 

Make sure to check out my full article about oxytocin to learn more about this powerful neurotransmitter.


20. Other Cutting-Edge Therapies

Here are some other therapies that have been shown to reduce stress and cortisol:

  • Bright Light Therapy (85, 86) – I recommend this device.

  • Transcranial direct current stimulation (78)

  • Transcranial magnetic stimulation (79, 80)

  • Acupuncture (92) – I use this acupressure mat.



It’s important to take control of your stress before it takes control over you.

Thankfully, there are so many ways to manage your stress and lower cortisol levels without having to resort to a prescription

Here’s a summary of everything we’ve gone over to reduce stress hormone levels:

20-proven-ways-to-effectively-lower-your-stress-hormone-reduce-counteract-manage-cortisol-decrease-levels-for-brain-mental-health-anxiety-depression-cognitive-function-foods-nutrients-herbs-supplements adaptogens-adrenals-naturally-science-tips

I remember when I first discovered all of these tools and strategies, it gave me so much hope that I could get better and overcome my depression and anxiety.

And I thankfully I did.

And you can too. 

Let me know what you think in the comments. Have you ever had high cortisol? Do you have any other tips that have helped you reduce cortisol?

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Jordan Fallis

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(1) http://www.ncbi.nlm.nih.gov/pubmed/12909818

(2) http://www.ncbi.nlm.nih.gov/pubmed/17013636

(3) http://www.ncbi.nlm.nih.gov/pubmed/23208960

(4) http://ajcn.nutrition.org/content/71/1/179S.long

(5) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3618203/

(6) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC533861/

(7) http://www.ncbi.nlm.nih.gov/pubmed/12777162

(8) http://www.ncbi.nlm.nih.gov/pubmed/14579682

(9) http://www.ncbi.nlm.nih.gov/pubmed/12442909

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Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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