9 Nutrient Deficiencies That Can Make You More Anxious

February 4, 2024 Jordan Fallis

When I first started looking for ways to overcome my chronic anxiety, I originally didn’t think nutrition had anything to do with it.

But I was wrong.

Being deficient in certain nutrients can actually cause or worsen your anxiety.

And getting more of the right vitamins and minerals can increase your ability to properly manage stress.

Anxiety itself can also deplete nutrient levels.

So the more anxious you are, the faster your body will burn through its vitamins and minerals.

And the lower your nutrient levels, the more anxiety you’ll have.

It can become a never-ending cycle, eventually leading you to a psychiatrist’s office.

But instead of checking your nutrient levels, your psychiatrist is likely to prescribe you anti-anxiety medication.

And what most people don’t realize – including most psychiatrists – is that anti-anxiety medications can further deplete your nutrient levels.

This all might sound like a disaster, but I promise you – it’s not.

It doesn’t have to be this way.

You can nip the problem in the bud.

This article lays out nine nutrient deficiencies that can contribute to anxiety.

Making sure you get enough of these vitamins and minerals through food or supplementation can make a profound difference.

All of them have really helped me at one point or another.

Note: If you also have depression, check out my other article, 20 Nutrient Deficiencies That Can Make You Depressed

A cartoon little boy looks stressed and anxious.

1. Magnesium

Magnesium is the fourth most abundant mineral in the human body.

And it’s absolutely essential for optimal brain function and mental health.

Unfortunately, many people don’t get enough magnesium, even if they eat a healthy diet.

In fact, research shows that many people are deficient in magnesium nowadays (1-3).

This is a big problem because magnesium is necessary for optimal neurotransmitter activity and for the proper functioning of your nervous system.

Researchers have found that low magnesium levels contribute and worsen many neuropsychiatric problems, including anxiety (18).

In one study, it was shown that not getting enough magnesium significantly increases anxiety (19).

Magnesium-rich foods on a table, including avocados, bananas, almonds, spinach, dark chocolate, etc. A magnesium deficiency can make you more anxious.

And another study found that a magnesium deficiency can increase anxiety by changing the composition of your gut bacteria (23).

The good news is that nine different studies have concluded that magnesium supplementation can reduce anxiety in humans and improve anxiety-related disorders (20-22, 24-25).

Plenty of researchers have also found that magnesium has a calming effect in animals by activating GABA (A) receptors. These are the same receptors activated by anti-anxiety medication (26-30).

So if you have anxiety, it’s very important that you get enough magnesium so that you don’t have a deficiency.

Luckily, there are a number of ways to do this.

First, you should eat plenty of magnesium-rich foods on a regular basis.

Magnesium-rich foods include 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 source of magnesium and an excellent way to increase your levels. You can simply throw the salts in your bathtub and take a nice relaxing bed at night before bed.

I also recommend taking a high-quality supplement that includes magnesium so that you know you’re covering all of your bases.

Magnesium is included in this supplement.

Correcting a magnesium deficiency can also help you overcome trauma, depression, addiction and withdrawal.

2. Zinc

Zinc is another important mineral for mental health, and you want to avoid a deficiency at all costs.

Like magnesium, it supports neurotransmitter production and nervous system functioning, and research shows that having a zinc deficiency can worsen your anxiety.

More than one study has found that individuals with anxiety have significantly lower levels of zinc (31, 35-36).

But supplementing with zinc can effectively increase zinc levels and reduce symptoms of anxiety (31).

Zinc-rich foods on a table, including salmon, red meat, nuts and seeds. A zinc deficiency can increase anxiety and make you more anxious.

Other studies have also revealed a link between zinc deficiency and anxiety (32, 34).

And when animals are fed a zinc-deficient diet, they display increased anxiety-like behaviour (33).

Unfortunately, researchers estimate that there are more than 2 billion people in the world that are deficient in zinc. And studies have shown that even a mold zinc deficiency impairs brain function in children and adults (4-6).

So, if you struggle with anxiety, it’s quite possible that you’re deficient.

And you’ll definitely want to take steps to optimize your zinc levels.

Eating zinc-rich foods is a good start.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time.

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal.

Check out my previous post all about zinc, copper and anxiety if you want to learn more about how zinc impacts your mental health and can contribute to your anxiety.

That article also includes other steps you can taken to increase your zinc levels and lower your anxiety.

Zinc also stimulates your vagus nerve, which reduces anxiety.

3. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system.

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

So having a deficiency in Vitamin B6 can definitely increase your anxiety.

Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37).

Foods on a table that contain Vitamin B6, including pistachios, chicken, beef, bananas, potatoes, etc. A deficiency in Vitamin B6 can make anxiety worse and make you more anxious.

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

Studies have found that Vitamin B6 supplements reduce anxiety (38-40).

When I took antidepressants and benzodiazepines for my chronic anxiety, I supplemented with vitamin B6.

This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run.

So if you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6.

That’s why I included it in Optimal Zinc and Optimal Calm.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats, meaning your body cannot produce them.

They are also necessary for the normal functioning of your brain and nervous system.

So not surprisingly, not eating enough omega-3 fatty acids can increase anxiety.

Researchers have found low levels of omega-3 fatty acids in anxious individuals (41-42).

Salmon, avocados, olive oil, nuts and seeds on a picnic table. Salmon is a rich source of omega-3 fatty acids. A deficiency in omega-3 fatty acids can make you more anxious.

In fact, people with the lowest levels of omega-3 fatty acids tend to have most severe anxiety (46-47).

Omega-3 fatty acids are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

Numerous studies show that supplementing with fish oil can lower inflammation and reduce symptoms of anxiety (43-46, 48).

Other than reducing anxiety, omega-3 fatty acids have been shown to stimulate your endocannabinoid system and lower cortisol.

5. Choline

Choline is an essential nutrient that was only discovered in 1998.

So it’s fairly new.

Your body makes a small amount of choline.

But you still need to eat enough of it through your diet.

Otherwise, you can develop a deficiency.

And many people do.

Most people don’t meet the recommended daily intake for choline because very few foods in the Western diet contain it.

And researchers have found that adults with low levels of choline are more likely to have anxiety (49-50).

A broken egg and egg yolk. Egg yolks contain choline. A deficiency in choline can increase anxiety and make your anxiety worse.

Animal studies have also shown that choline supplementation during pregnancy can prevent or dramatically reduce the chance of offspring developing anxiety disorders (51).

The best food sources of choline include grass-fed beef liver and egg yolks, and I definitely recommend eating those foods regularly. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But taking a high-quality choline supplement can have a more noticeable and immediate effect on stress levels.

Citicoline (also known as CDP-Choline) is my favourite choline supplement.

I find that it reduces my racing thoughts when I’m stressed or anxious.

Another good source of choline is Alpha GPC.

Both Alpha GPC and CDP-Choline are included in the Optimal Brain supplement.

Choline can also promote the regeneration of myelin.

Make sure you read this article to learn more about the remarkable benefits of choline.

And make sure you read this article to learn more about the benefits of Alpha GPC, the optimal dosage, and the best way to take it.

6. Selenium

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

Research shows that being low or deficient in selenium is associated with a significantly greater incidence of anxiety, and selenium supplementation diminishes anxiety (54).

Brazil nuts. Brazil nuts are the best course of selenium. A selenium deficiency can increase anxiety and make you more anxious.

In one study, researchers found that individuals with the lowest levels of selenium reported having increased anxiety (52).

But then after five weeks of supplementing with selenium, their anxiety decreased (52).

Another study found that selenium supplementation reduced anxiety in HIV+ drug users (53).

Brazil nuts are the richest dietary source of selenium.

But the mineral can also be found in wild-caught seafood, pastured eggs and grass-fed meat. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

I also make sure I’m not deficient by supplementing with it.

Selenium is included in Optimal Antiox.

7. Iron

Iron is a trace mineral found in every living cell in your body.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase your risk of developing an anxiety disorder (57).

In fact, iron levels are significantly lower in individuals with panic disorder (58).

A spoonful of spirulina. Spirulina is an excellent source of iron. An iron deficiency can increase anxiety and make you more anxious.

Other studies have found that iron-deficient individuals have increased anxiety and increased fearfulness (55-56).

Animal research also supports the idea that iron deficiency increases anxiety, and normalizing iron levels can reverse anxiety-like behaviour (56).

Despite all this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (56).

It’s definitely a much better idea to get your iron from food.

I make sure I get enough simply by taking grass-fed beef liver capsules.

Beef liver is one of the best sources of iron.

I don’t like the taste of cooked beef liver, so I go with the capsules instead.

Some other good sources of iron include spirulina, dark chocolate, spinach, sardines, pistachios and raisons. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

8. Vitamin D

Vitamin D is a fat-soluble vitamin.

It’s actually more accurate to describe it as a hormone because your skins synthesizes it when it’s exposed to sunlight.

Every tissue in your body has Vitamin D receptors, including the brain.

So developing a Vitamin D deficiency can lead to a number of costly physiological and psychological problems, including anxiety.

And this is backed up by research.

Researchers have discovered significantly lower levels of Vitamin D in individuals with anxiety (60, 62).

An illustration of the sun. It says Vitamin D in the middle of the sun. Humans get Vitamin D from sunlight. A deficiency in Vitamin D can make you more anxious.

And two studies found that fibromyalgia patients and pregnant women with Vitamin D deficiency have higher levels of anxiety (59, 61).

Unfortunately, reports indicate that Vitamin D deficiency is very common and a major health problem across the globe (11).

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

It’s best to get your Vitamin D by going outside and getting sunlight.

But some people can’t get sun, especially during the winter months.

That’s why I recommend taking a Vitamin D supplement.

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

Increasing your Vitamin D levels can also help with depression, addiction and withdrawal.

9. Antioxidant Nutrients (Vitamins A, C, and E)

Lastly, some nutrients have antioxidant effects in the body, and being deficient in them can increase your anxiety.

One study found that people with generalized anxiety disorder have significantly lower levels of Vitamin A (beta carotene), Vitamin C and Vitamin E, all of which have antioxidant properties (68).

But after six weeks of supplementing with these antioxidant vitamins, researchers observed a significant increase in the blood levels of these nutrients. And the anxious patients experienced a significantly reduction in their anxiety (68).

An image of fruits rich in antioxidants. Antioxidants can reduce anxiety.

Researchers have also found that taking both Vitamin C and Vitamin E together reduces anxiety (15-17).

And several other studies show that high dose Vitamin C decreases anxiety (14, 69-71).

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

I’ve tried taking up to 10 grams of Vitamin C daily, and it helped me manage anxiety. But you don’t need to take that much unless you find it really helps you.

Good food sources of Vitamin E include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash.

Vitamin E is also included in the Optimal Antiox supplement, along with Vitamin C.

For Vitamin A, I don’t typically recommend supplementing with it. Instead, you should get enough from food, such as grass-fed beef liver, pastured egg yolks, grass-fed butter/ghee, carrots, sweet potatoes, kale, spinach and broccoli. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Cod liver oil is also a very good source of Vitamin A, and it includes Vitamin D as well. I take cod liver oil throughout the winter.

Antioxidants also reduce cortisol, your body’s main stress hormone.

Bringing It All Together: Why You Should Take Them in Combination

The mainstream approach to treating anxiety is through talk therapy and medication.

But you can’t treat a nutrient deficiency with counselling and prescriptions.

And it’s important to note that taking all the above nutrients in combination will provide the greatest relief from anxiety.

Together, they have a synergistic effect.

For example, numerous researchers have found that taking Vitamin B6 and magnesium together is more likely to reduce your anxiety than simply taking a magnesium supplement by itself (64, 66-67).

At this point, you may be thinking that you could just take a daily multivitamin, and that would cover your bases.

But I wouldn’t recommend it.

Why?

Because one-a-day multivitamins often contain too much of the nutrients you don’t need, and not enough of the nutrients you do need (magnesium, Vitamin D).

Overall, if you have anxiety, I would recommend:

Eating lots of whole foods – download my free food guide
Zinc and Vitamin B6
Krill oil
Vitamin D
Vitamin C
Beef liver capsules

If you need additional support, I also recommend this anti-anxiety supplement. It contains a number of natural compounds that I’ve used over the years to manage my anxiety.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

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29 Effective Ways to Increase Oxytocin Levels in the Brain

February 4, 2024 Jordan Fallis

Man and woman kissing and increasing their oxytocin levels.

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:

Reduce stress and anxiety and increase feelings of calmness and security. It does this by suppressing activity in the amygdala, the fear centre of your brain (136-149).
Improve mood and increase feelings of contentment (150-157).
Stimulate the vagus nerve and increase heart rate variability (158-161, 170-171).
Reduce the release of cortisol, your body’s main stress hormone (162-165).
Reduce inflammation and accelerate healing (166-168).
Increase creativity (169).
Elevate pain threshold (172-173).
Reduce withdrawal symptoms and tolerance to addictive drugs (174-176).
Improve self-perception in social situations. It also increases enjoyment of social interactions by stimulating production of endocannabinoids (177-179).
Increase positive personality traits such as empathy, warmth, trust, and openness (180-181).

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 29 steps below and naturally increase your oxytocin levels yourself.

The 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.

Picture of the sun. The sun produces Vitamin D, which increases oxytocin levels in the brain.

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.

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

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

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 100 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.

Vitamin C is included in this supplement.

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).

A collection of magnesium-rich foods, including avocados, bananas, almonds, dark chocolate, spinach. Magnesium increases oxytocin levels in the brain.

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.

Magnesium is included in this supplement.

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 Calm supplement.

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 some coffee doesn’t. I usually drink one cup of high-quality coffee 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 higher-quality 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.

A woman holds her stomach and makes a heart shape around her belly button.

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).

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 online.

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 find supplements with 500 mcg of melatonin online.

A baby sleeping. Sleep increases oxytocin levels in the brain.

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, there are a number of other actions you can take to naturally produce more melatonin.

I 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 free online workshop that talks about how you can work with us. You can register for the workshop here.

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 once experimented with a 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.

Clary Sage essential oil increases oxytocin levels in the brain.

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.

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.

**14. Anise Seed (Pimpinella anisum)**

Anise, also known as Pimpinella anisum, is a plant found in the same family as carrots, celery and parsley.

The plant produces a small white fruit called anise seed.

It’s rich in nutrients and can be used a natural remedy for a number of different health concerns.

Research shows that anise seed can increase oxytocin in pregnant women (183).

In one study, it was effective reducing symptoms of postpartum depression (184).

But it doesn’t just work in new mothers who have postpartum depression.

Another study showed that taking anise oil can decrease depressive symptoms in men and women with mild to moderate depression (185).

Anise seed can be taken by adding it to desserts and drinks.

Or you can use anise oil like they did in the depression study above.

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

15. 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. :)

16. 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.

17. 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 an acupuncture mat at home to relax before bed.

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

18. Pets

A cute puppy lying on a couch. Pets increase oxytocin levels in our brains.

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.

19. 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.

20. Listen to Music and Sing

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

A woman singing with a microphone. Singing increases 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! :)

21. 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).

22. 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.

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

23. 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.

A blond-haired woman drinking a glass of water. Intermittent drinking increases oxytocin levels in the brain.

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.

24. 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).

Giving birth in warm water has also been shown to reduce the need for doctors to give women synthetic oxytocin during labour. This suggests the warm water naturally increases oxytocin levels (186).

But it’s not just warm water and warm temperatures that increase oxytocin.

Recent 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.

25. 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

26. 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).

27. Give Someone A Gift

Everyone loves receiving a gift.

But it turns out that giving someone a gift benefits you, the gift-giver, as well.

Studies show that receiving and giving gifts increasing oxytocin levels in the brain.

28. Hypnosis

Hypnosis - also known as hypnotherapy or hypnotic suggestion - is a trance-like state.

When you’re in this state, you have heightened focus and concentration, and reduced peripheral awareness.

You’ll also have an enhanced capacity to respond to suggestion.

Hypnosis is usually done with the help of a therapist using verbal repetition and mental images.

Researchers believe that the benefits of hypnosis may be due to its oxytocin-increasing effects (182).

29. Volunteer

Volunteering is another excellent way to boost your own oxytocin.

A study published in the journal Hormones and Behavior found that charitable behaviour reduces stress and improves health by increasing oxytocin levels (187).

So get out there and volunteer at your local food bank already!