The Best Amino Acid for Depression, Anxiety and Pain

An illustration of a woman worrying and ruminating.

Today I want to talk to you about one of the best amino acids that has really helped me manage feelings of depression, anxiety and trauma.

I write about many different helpful nutrients and supplements, and I know it can be overwhelming. 

So I want to dedicate this post to one amino acid, because I feel like it’s helped me more than any other.

As soon as I realize I'm running low and have just a few capsules left, I order it immediately because it gives me so many benefits.

Even though I can live without it, I’d rather not.

A man sitting on the edge of a cliff, depressed and worrying. Clouds are above him and raining down on him.

Taking it every so often helps my mood and significantly improves the quality of my life. 

A subtle sense of “impending doom” starts to creep in when I’ve gone too long without it. 

If you struggle with chronic anxiety and depression, you probably know what I’m talking about.

This feeling used to be a lot worse for me. 

It felt like a dark cloud was following me around all day, and I just couldn’t shake it.

It’s now gone.

And thankfully, I know exactly how to keep it away.

But life can be tough at times, and things happen.

And that’s why I’m glad I have access to DL-Phenylalanine (DLPA) whenever I need it.

It helps me get through stressful times.

It can get me out of a deep hole like nothing else.

And if you struggle with feelings of trauma, anxiety and depression on a regular basis, it may help you too. 

 

What is DL-Phenylalanine (DLPA) and How Does It Work?

I first learned about phenylalanine in the book The Mood Cure by Julia Ross. 

It’s an essential amino acid that plays a key role in the proper functioning of your nervous system.

If you're deficient in phenylalanine, you can have the following symptoms:

  • Fatigue

  • Confusion

  • Memory problems

  • Decreased alertness

  • Loss of appetite

DL-Phenylalanine, or DLPA for short, is a combination of two different forms of phenylalanine – D-Phenylalanine and L- Phenylalanine.

The cover of the book “The Mood Cure”.

The D and L forms of phenylalanine have different beneficial effects on your body and brain. 

L-Phenylalanine is used as a building block by your body to create a number of important proteins, hormones and neurotransmitters. 

This includes dopamine, norepinephrine and thyroid hormone – all of which are necessary for optimal brain and mental function.

Dopamine in particular is very important as it’s the main neurotransmitter that supports your attention and motivation, and plays a key role in the “reward system” of your brain.

D-Phenylalanine, on the other hand, inhibits the breakdown of endorphins.

Endorphins are pain-relieving compounds that originate within your body. 

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain. 

But D-Phenylalanine has been shown to slow the action of enzymes that destroy these morphine-like substances. By doing this, it can prolong the activity of your endorphins within your nervous system, allowing you feel better for longer (1-6). 

 

How It Can Help You

Together, D and L-Phenylalanine can support your brain and mental health by increasing both dopamine and endorphins levels.

My research and personal experience suggest it can help treat a number of different conditions, including:

Personally, it helped me the most with depression and anxiety, and there are several studies that show it can improve your mood.

In one study, 20 depressed patients took 200 mg of DLPA everyday. At the end of the 3-week study, 12 patients no longer had depression, and 4 patients experienced mild to moderate improvements in their mood (8). 

This makes sense considering that researchers have found that people struggling with depression often have low levels of phenylalanine, and supplementation significantly elevates their mood (9). 

In fact, one study found that DLPA is just as effective as standard antidepressants (but without side effects), and another found that people who don’t respond to common antidepressants often get significantly better when they take DLPA (10, 11). 

And even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (12).

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (13).

Click here to subscribe

My Experience

By building up your natural endorphin production, DLPA doesn’t just help reduce physical pain – but mental pain as well.

When I first started taking DLPA, it was such a relief. I was so glad I had found it. 

I notice it makes me:

  • More comfortable, happy and satisfied with my life;

  • More relaxed and calmer every time I take it;

  • Less moody and irritable;

  • Less likely to take things so seriously; and

  • Less reactive to negative events and situations.

Overall, it lifts my mood and reduces emotional sensitivity. Life becomes less intense. I’m not as sensitive to the world around me. I would definitely recommend it to others who also have “sensory processing sensitivity”. 

And eventually, DLPA helped me successfully wean off multiple psychiatric medications. Along with some other supplements, it played a critical role in making the withdrawal process as smooth as possible. 

I used to take 500 mg every day. Currently, I only need 500 mg once or twice each week, mainly because neurofeedback and EMDR have helped me so much.

 

Other Success Stories

I understand that you might be thinking that perhaps DLPA won’t help you like it helped me.

And I can't guarantee that it will. 

But I did some digging and found a number of other people online who say that DLPA has also helped them manage or overcome their mental health issues. 

I’ve gathered their comments below and bolded anything that I can personally relate to or I have experienced while taking it:

  • “Suffering from severe post-traumatic stress, I've tried any number of natural products as the chemical cocktails handed out by conventional medicine are simply not acceptable to me. After my first dose of 1000mg DLPA, my depression lifted and trauma reactions (flashbacks and hyperviligence) significantly reduced. I've been taking this for a couple months now and there is definitely a light at the end of the tunnel. It has almost completely reversed my suicidal tendencies which were increasing regularly; they are now practically nonexistent. This product has truly saved my life.”

  • “My brain finally feels at rest and the anxiety has greatly decreased, and I can get on with my life. DLPA is my lifesaver. I will be taking this for as long as I need to.”

  • “DLPA has been a huge help to me. I have type 1 bipolar and this has helped me more than anything I have ever tried. I will buy more and I also take more than 1. I take 2 to 3 a day and it calms my mind like nothing else ever has.”

  • “My husband is mildly bipolar. We've decided to try to treat him naturally and phenylalanine is one of the treatments. He only takes this on an "as needed" basis, which turns out to be at least two days per week. He has other regular supplements he takes daily. This is only for "extra support" on bad days. And it really works.”

  • “DLPA is a key factor in improving my anxiety, depression and ADHD more than any of the several medications I have taken over the last 10 years.”

  • “I take DLPA first thing in the morning and it literally helps me get out of bed, get focused and get the day going with a positive attitude.”

  • “I honestly felt a difference right away. I was suddenly happy and smiling non-stop. I truly had a sparkle in my eye and I felt talkative and social. After a few hours the feeling wore off but I still felt an inner sense of content. It has helped with feelings of anxiety as well which is a plus.”

  • “Wow, what a difference! I have been so relieved from all those false moods that I can honestly say I am happy, alive and free.”

  • “I use this daily for the treatment of mild depression. I do notice a difference while on it. I went off of it briefly and felt as if someone had let some air out of my balloon, just kind of deflated.”

  • “I have suffered with extreme depression and anxiety since I was 13 (I’m now 42). I have gone through many different prescription/herbal/clinical therapies, and this product has been life-changing in a very short time. This has given me energy and focus I never had, a zest for life, an ability to handle stresses. I tell my husband (who keeps mentioning what a huge difference he has noticed) that this must be how "normal" people live.”

It absolutely blows my mind that more people aren’t aware of DLPA’s incredible and diverse benefits.

Clearly, it should be a first-line treatment for depression and anxiety. 

Yet I was never told about it, and it took me years to finally discover it.

Click here to subscribe

Where to Get It and How to Take It

I currently take this DL-Phenylalanine. 

I've also taken this one at one point.

I've also taken this DLPA and it works. It's currently less expensive than others through Amazon.

I've also taken this DLPA and it works. It's currently less expensive than others.

Both work very well in my experience.

There are a number of other brands with good reviews, but I personally can’t vouch for them.

Make sure you get a combination of both D and L-Phenylalanine. I tried L-Phenylalanine alone once and it didn’t help me as much. 

In theory, it’s also a good idea to take it alongside Vitamin B6 and Vitamin C because they help with the conversion of phenylalanine to dopamine.

You should start with 500-750 mg each day and monitor how you feel. You will have to experiment and figure out your ideal DLPA dosage. The DLPA dosage for depression, pain or anxiety can vary. You may even need up to 1,500 mg daily.

But the benefits seem to increase over the time. The more you take it, the more you can feel it’s effects. 

Also, make sure you take it on an empty stomach. Do not take it with high-protein foods. Other amino acids (such as tryptophan) can compete with phenylalanine, and reduce its absorption and transportation across the blood-brain barrier.

Lastly, this anti-anxiety supplement includes several other natural compounds and amino acids that have helped me manage my anxiety over the years. It can also help reduce stress and anxiety, along with DL-Phenylalanine. 

 

Conclusion

Antidepressants and benzodiazepines are not your only options for depression and anxiety. 

There are many other safe and effective treatment options. 

A person’s hand and it says “I am stronger than depression.”

DL-Phenylalanine is one of these other options.

I can’t promise it will work for everyone, but since it’s easily accessible through iHerb, it’s worth a try if you suffer from depression and anxiety. Experiment with it and listen to how you feel. 

And like I have, I encourage you to use as many tools as you can to help yourself, including nutrition, supplements, exercise, neurofeedback, light therapy, etc. The list goes on and on. 

None of them have to work completely.

But all together, they can make a huge difference and change the course of your life like they have mine.

 
Click here to subscribe

Live Optimally,

Jordan Fallis

Connect with me

18 Powerful Ways to Effectively Lower Homocysteine

Lowering and normalizing homocysteine levels is another key way to improve the health of your brain and manage your mental health. 

In fact, keeping homocysteine levels within normal range is good for overall health in general. 

But what exactly is homocysteine?

Homocysteine is an amino acid that is produced in the body as a by-product of methylation.

In healthy people, it’s properly metabolized and normal levels are maintained. 

But when homocysteine isn’t properly metabolized, it can build up inside the body and levels can become too high.

And that’s when homocysteine becomes dangerous and unhealthy. 

At high levels, homocysteine is inflammatory and neurotoxic, and increases oxidative stress and free radical damage in the brain by reducing levels of cysteine and glutathione (89-95, 138-139). 

Homocysteine and it’s chemical symbol.

It’s also been shown to contribute to mitochondrial damage and reduce energy production in the brain (96-98). 

Researchers have found that high levels of homocysteine disrupt the integrity of the blood-brain barrier, which allows substances that are normally kept out of the brain to cross over and contribute to neurological problems (99-102). 

And studies have found that people with high levels of homocysteine have lower levels of serotonin and SAMe, a nutrient involved in the production of many neurotransmitters that improve mood (103-104). 

Considering all this, it’s not too surprising that high levels of homocysteine have been linked to many chronic neurodegenerative and neuropsychiatric diseases, including:

People with nutritional deficiencies and MTHFR gene mutation are at an increased risk of high homocysteine levels. Homocysteine levels gradually increase as you age, and men are more likely than women to have high levels of homocysteine (140-142). 

You can check your homocysteine levels by ordering this blood test. 

Thankfully, if your levels are high, there are a number of ways to lower homocysteine.

Here are 18 ways to keep your homocysteine levels in check. 

 

1. Trimethylglycine

Trimethylglycine (also known as betaine) is an amino acid derivative that can be found in plants such as beets and spinach. 

Trimethylglycine plays an important role in methylation, a process that is involved in the synthesis of melatonin, coenzyme Q10, and neurotransmitters such as dopamine and serotonin. 

An image of beets. Beets contain betaine, which has been shown to lower homocysteine levels.

Several studies show that supplementing with trimethylglycine can significantly lower homocysteine levels (1-5). 

One study found that the more trimethyglycine a person consumes, the lower their homocysteine levels (6).

According to the research, it appears that you need to supplement with at least three grams of trimethyglycine daily to significantly reduce homocysteine. Doing so will reduce homocysteine levels by 10% in persons with normal levels or by 20 to 40% in persons with elevated homocysteine levels (7-9).

However, even 500mg seems to lower homocysteine slightly (10). 

I took a trimethylglycine supplement after coming off psychiatric medication and noticed an improvement in mood and energy. 

 

2. Folate

The best way to lower homocysteine is by making sure you consume enough B vitamins on a regular basis.

Folate is one of the most important B vitamins because it helps metabolize homocysteine into methionine (51). 

When your body doesn’t have enough folate, elevated levels of homocysteine are the result (52). 

A pile of green, leafy vegetables. They contain folate, a key nutrient involved in lowering and normalizing homocysteine levels.

Good dietary sources of natural folate include leafy greens, asparagus, broccoli, cauliflower, strawberries, avocado, beef liver and poultry. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

However, folate-rich foods may not be enough to lower homocysteine. In fact, many people do not get enough folate from food because cooking and food processing destroy natural folates (57). 

That’s why I recommend supplementation. 

Supplementing with 800 mcg of folate has been shown to lower homocysteine by at least 28%. Even supplementing with just 113 mcg daily lowers homocysteine by about 15% (53-56, 58, 62). 

 

3. Vitamin B12

Vitamin B12 is another nutrient that plays a role in methylation. It's also a necessary cofactor in the metabolism of homocysteine (75-77). 

Research shows that Vitamin B12 deficiency can contribute to rising homocysteine levels (78-80, 83-84). 

But in those with elevated homocysteine, supplementing with 1,000 mcg of B12 per day can significantly lower and normalize blood levels of homocysteine (81-82).

If you decide to take B12, you should avoid the semisynthetic version of B12 (cyanocobalamin) and take the methylated form (methyl-B12) instead, which is better absorbed and more biologically active. Methy-B12 is included in this supplement.

Vitamin B12 is also found primarily in animal foods, and beef liver is a really good source. I take beef liver capsules because I don’t like the taste of liver. 

You should monitor your B12 levels regularly. But keep in mind that you can also have normal or high B12 levels but then still be B12 deficient on a cellular level. That is very common in my clients, and I talk about that in my workshop presentation. You can register for the free workshop here.

Click here to subscribe

4. Vitamin B6

Vitamin B6 is another homocysteine-reducing nutrient that boosts mood, deepens sleep, and supports your entire nervous system. 

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

Vitamin B6 is also a necessary cofactor in the metabolism of homocysteine, and having a deficiency can cause homocysteine levels to increase (14).

In fact, low blood levels of B6 are common, especially in people with higher homocysteine levels (15). 

Thankfully, supplementation has been shown to help lower and normalize homocysteine levels (11-13). 

Vitamin B6 is included in this supplement.

Fruits and vegetables in the shape of B6. Vitamin B6 has been shown to lower homocysteine levels.

It’s important to point out that it’s best to supplement B6 along with both folate and B12 if you want to dramatically lower homocysteine levels. 

Supplementing with B6, B12 and folate has been shown to significantly lower homocysteine levels and reduce symptoms of depression (87). 

One study found that within three weeks, homocysteine levels could be reduced by 17% using folate alone, 19% using B12 alone, 57% using folate and B12, and 60% using folate, B12 and B6 (86). 

Another study found that combining B6 and folate reduces homocysteine 32% within five weeks (85).

Symptoms of Vitamin B6 deficiency include weakness, mental confusion, depression, insomnia and severe PMS symptoms.

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. They are included in my free food guide.

 

5. Taurine

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

It can cross the blood-brain barrier and produces anti-anxiety effects, and acts as an antioxidant in the brain, protecting it from various substances including lead and cadmium (16-25). 

It’s also been shown to lower homocysteine. 

Research shows that taurine supplementation significantly reduces plasma homocysteine levels (26-28).

Taurine is included in the Optimal Calm supplement. 

 

6. Creatine

Creatine is a molecule produced in the body and found in some foods, particularly meat, eggs, and fish. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Creatine is also available in supplement form. Athletes, bodybuilders, wrestlers, sprinters often take creatine supplement to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly. 

A scoop of creatine powder next to weights. Creatine lowers homocysteine levels.

Supplementing with creatine can also support the brain. It's been shown to have neuroprotective effects and it rapidly produces energy to support brain cell function (29). 

Research shows that creatine supplementation can also lower homocysteine in humans (32, 34). 

Animal studies show the same (30-31, 33).

I find that creatine gives me energy, and I take it when I’m lifting weights regularly.

 

7. Green Coffee Extract

Green coffee extract is a supplement that is derived from green coffee beans. 

Green coffee beans are similar to regular coffee beans. However, they contain much more chlorogenic acid in them.

Chlorogenic acid is a phytochemical with cognitive health benefits. 

One study found that 140 mg of chlorogenic acid, which is 28% of the content of green coffee extract, can significantly lower homocysteine (39). 

Click here to subscribe

8. Reduce Stress

I highly recommend you try to do something every day to manage your stress because psychological stress has been shown to significantly increase homocysteine levels (70-71). 

A woman meditating on the beach near the water. Reducing stress can help you to lower your homocysteine levels.

My favourite ways to reduce stress include neurofeedback, meditation (using the Muse headband), massage, acupuncture, eye movement desensitization and reprocessing (EMDR), emotional freedom techniques (EFT), heart-rate variability (HRV) training, and an acupressure mat. 

Some supplements that can help you reduce stress include zinc, magnesium, ashwagandha and phosphatidylserine.

This anti-anxiety supplement also includes a number of natural compounds that have personally helped me manage my stress over the years.

And here is an article with 20 other ways to lower your stress hormone, cortisol.

 

9. Estrogen

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

Research shows that higher estrogen levels are associated with lower homocysteine levels, independent of nutritional status and muscle mass (72). 

And individuals on estrogen replacement therapy have significantly lower homocysteine levels (72-73). 

I recommend both men and women get their hormone levels checked regularly and optimize them because it can really improve your quality of life. 

You can check your estrogen levels here. 

 

10. Choline

Choline is an essential B vitamin that most people don’t consume enough of, because very few foods in the Western diet contain it.

Research shows that high homocysteine levels can be lowered with choline (40-42). 

Deviled eggs. Eggs contain choline, a nutrient that can lower homocysteine levels.

One study found that increased intake of choline led to lower levels of circulating homocysteine (43). 

And other studies have shown that choline deficiency in mice and humans is associated with increased homocysteine levels (44). 

Citicoline (also known as CDP-Choline) is my favourite source of choline for the brain. 

Citicoline also supports the blood-brain barrier and promotes the regeneration of myelin. 

Another good source of choline for brain health is Alpha GPC.

Both Citicoline and Alpha GPC are included in the Optimal Brain supplement. 

You can also find some choline in beef liver and egg yolks, but Citicoline and Alpha GPC have more noticeable effects on cognition. 

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.

 

11. N-Acetyl-Cysteine

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine. It’s also the precursor to glutathione, your body’s master antioxidant.

I’ve previously discussed how NAC can help treat six different mental illnesses.

And it turns out that it can also help lower homocysteine levels. 

Research shows NAC supplementation can cause a “rapid and significant decrease” in homocysteine levels (49). 

Studies have found that NAC can decrease homocysteine anywhere from 25 to 45 per cent (47-48, 50).

Researchers believe NAC displaces homocysteine from its protein carrier in the blood, which lowers homocysteine and promotes the formation of glutathione (45-46). 

NAC is included in this supplement.

Click here to subscribe

12. Omega-3 Fatty Acids

Is there anything omega-3 fatty acids can’t do?

They can promote the regeneration of myelin, stimulate the vagus nerve, help reverse brain damage, and support the endocannabinoid system. 

And now it appears they can also lower homocysteine levels. 

A randomized double-blind placebo-controlled clinical trial found that consuming three grams of omega-3 fatty acids daily for 2 months significantly decreases levels of homocysteine (63). 

Other researchers have reported that omega-3s can lower homocysteine by 36 to 48% (64-65). 

Salmon and walnuts. They contain omega-3 fatty acids, which have been shown to lower homocysteine levels.

And studies have also found that people using B vitamins to lower homocysteine should also have enough omega-3s to improve brain function. In fact, some clinical trials using B vitamins to improve brain function show benefits only in people with higher omega-3 levels (143-144). 

It’s important to eat enough omega-3s because they are essential fats that your body cannot produce itself.

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 people supplement with krill oil, a special kind of fish oil that contains omega-3s. 

I take this krill oil supplement. I feel slightly depressed when I stop taking it. I actually notice the difference.

You can read more about the importance of omega-3 fatty acids here.

 

13. Probiotics

Research suggests that probiotics may also be able to lower homocysteine.

Bacteria. Probiotic bacteria can lower homocysteine levels.

In one interesting study, researchers gave the probiotic VSL#3 to subjects with high homocysteine.

The researchers found that the probiotic increased the number of good bacteria in the gut, which then naturally increased Vitamin B12 and folate production in the gut. As a result, homocysteine levels dropped (66). 

I personally created and take the Optimal Biotics supplement to support my brain and mental health. 

Probiotics have also been shown to stimulate the vagus nerve and help with depression. 

And here are five other ways to increase the good bacteria in your gut. 

 

14. Avoid Alcohol

Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress (67).

It also increases homocysteine. 

One study found that alcohol significantly reduces Vitamin B12 and folate levels and increased homocysteine levels (68). 

And another study found that alcohol consumption increased homocysteine levels regardless of Vitamin B levels (69). 

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal. I personally don’t drink alcohol at all anymore.

If you do decide to drink it, this post explains that some types of alcohol are better than others. 

 

15. Eat “Head to Tail”

Whole plant foods tend to be much healthier when they’re left whole, as they tend to have various nutrients that work together synergistically. 

The same can be said about animal food.

Muscle meat (chicken breasts, lean beef) shouldn’t be your only source of animal protein. Our ancestors didn’t eat this way, so neither should we.

Your body prefers and expects to receive a balance of amino acids from different parts of whole animals.

That’s why I recommend “head-to-tail eating” – consuming a wide variety of proteins from the entire animal. 

Along with muscle meat, you should regularly cook and eat organ meats, such as liver, and bone broth.

One of the main reasons I recommend this is because lean muscle meat is high in methionine.

Methionine is an essential amino acid, but too much methionine increases homocysteine levels and increases your need for Vitamin B6, B12, folate and choline (74, 88, 162). 

But bone broth contains collagen, gelatin, and amino acids such as glycine and proline, which balance out the methionine in muscle meat, and helps your body better metabolize it. 

Bone broth can be inconvenient to make all the time, so I drink a pre-made, organic chicken bone broth. 

And if you’re actually interested in learning about how to cook and incorporate more whole animal proteins into your diet, I recommend checking out the book Odd Bits: How to Cook the Rest of the Animal by Jennifer McLagan.

Click here to subscribe

16. Limit Medications and Compounds That Increase Homocysteine

A number of prescription drugs and natural compounds have been shown to increase homocysteine by interfering with folate absorption, or metabolism of homocysteine, including (35-38):

Various natural health supplements on table.

  • Cholestyramine

  • Colestipol

  • Fenofibrate

  • Levadopa

  • Metformin

  • Methotrexate

  • Niacin

  • Nitrous oxide

  • Pemetrexed

  • Phenytoin

  • Pyrimethamine

  • Sulfasalazine

 

17. Quit Smoking

If you’re a smoker, I’m sure you don’t need to tell anyone it’s bad for you and that you should quit.

But here I am telling you anyway.

Research shows that smoking and exposure to second-hand smoke increases homocysteine levels (163-164).

So even if you don’t smoke, but you’re around others that do, you could end up having higher homocysteine levels that impact your health.

 

18. Treat Hypothyroidism

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple.

It’s one of your most important glands, producing thyroid hormones – thyroxine (T4) and triiodothyronine (T3) – which impact the health and functioning of your entire body.

Your thyroid gland plays a key role in the optimal health and functioning of your brain. It can impact your cognition, concentration, mood, memory and emotions.

It can also impact your homocysteine levels.

Your thyroid can either be overactive and produce too much thyroid hormone (hyperthyroidism), or underactive and produce too little thyroid hormone (hypothyroidism).

Many studies show that people with hypothyroidism have higher homocysteine levels (165-167).

And people with hypothyroidism who don’t take their thyroid medication end up having higher homocysteine levels. But once they take their thyroid medication, their homocysteine levels go down (168).

I highly recommend getting a full thyroid panel done regularly to see if you have hypothyroidism.

And check out this post for more ways to support your thyroid and overcome hypothyroidism naturally. 

One of my favourite way is by applying this red and infrared light to my thyroid. 

 

Conclusion

High levels of homocysteine can be problematic and increase your risk of many brain and mental health disorders.

But fortunately, you can do something about it!

Implementing the above 16 strategies can provide powerful protection against homocysteine’s negative effects and improve your quality life. 

I’ve found great benefit in lowering my homocysteine levels, and I hope you experience the same. 

 

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

Click here to subscribe

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/16197300

(2) http://doi.org/10.1271/bbb.70791

(3) http://doi.org/10.1155/2014/904501

(4) https://www.ncbi.nlm.nih.gov/pubmed/12730412

(5) http://atvb.ahajournals.org/content/25/2/379

(6) https://www.ncbi.nlm.nih.gov/pubmed/16600945

(7) https://www.ncbi.nlm.nih.gov/pubmed/12399266

(8) http://www.ncbi.nlm.nih.gov/pubmed/11849459

(9) https://www.ncbi.nlm.nih.gov/pubmed/15720203

(10) https://examine.com/supphttps://examine.com/supplements/trimethylglycine/ements/trimethylglycine/

(11) https://www.ncbi.nlm.nih.gov/pubmed/10926922

(12) http://www.ncbi.nlm.nih.gov/pubmed/19967264

(13) https://www.ncbi.nlm.nih.gov/pubmed/10475885

(14) https://www.ncbi.nlm.nih.gov/pubmed/10926922

(15) http://circ.ahajournals.org/content/97/5/437

(16) https://www.ncbi.nlm.nih.gov/pubmed/4407108

(17) https://www.ncbi.nlm.nih.gov/pubmed/8915375

(18) https://link.springer.com/article/10.1007%2Fs00210-003-0776-6

(19) https://www.ncbi.nlm.nih.gov/pubmed/1846756

(20) https://www.ncbi.nlm.nih.gov/pubmed/11598776

(21) https://www.ncbi.nlm.nih.gov/pubmed/18676123

(22) https://www.ncbi.nlm.nih.gov/pubmed/18823590

(23) https://www.ncbi.nlm.nih.gov/pubmed/16540157

(24) https://www.karger.com/Article/Abstract/107687

(25) https://www.ncbi.nlm.nih.gov/pubmed/15240184

(26) https://www.ncbi.nlm.nih.gov/pubmed/19398656

(27) https://www.ncbi.nlm.nih.gov/pubmed/19239173

(28) https://www.ncbi.nlm.nih.gov/pubmed/11535574

(29) https://examine.com/supplements/creatine/

(30) https://wwhttps://www.ncbi.nlm.nih.gov/pubmed/11595668.ncbi.nlm.nih.gov/pubmed/11595668

(31) https://www.ncbi.nlm.nih.gov/pubmed/15218538

(32) https://www.ncbi.nlm.nih.gov/pubmed/15168891

(33) https://www.ncbi.nlm.nih.gov/pubmed/19079843

(34) https://www.ncbi.nlm.nih.gov/pubmed/25853877

(35) http://link.springer.com/article/10.2165/00003495-200262040-00005

(36) https://goo.gl/DUKdcj

(37) https://www.ncbi.nlm.nih.gov/pubmed/11893229

(38) http://www.altmedrev.com/publications/11/4/330.pdf

(39) https://www.ncbi.nlm.nih.gov/pubmed/15785008

(40) http://www.tandfonline.com/doi/abs/10.1271/bbb.70791

(41) https://www.hindawi.com/journals/tswj/2014/904501/

(42) https://www.ncbi.nlm.nih.gov/pubmed/15699233

(43) https://www.ncbi.nlm.nih.gov/pubmed/16600945

(44) https://www.ncbi.nlm.nih.gov/pubmed/15699233

(45) https://www.ncbi.nlm.nih.gov/pubmed/17991199

(46) https://www.ncbi.nlm.nih.gov/pubmed/20538838

(47) https://www.ncbi.nlm.nih.gov/pubmed/8929261

(48) https://www.ncbi.nlm.nih.gov/pubmed/18214123

(49) https://www.ncbi.nlm.nih.gov/pubmed/12113295

(50) http://ajcn.nutrition.org/content/early/2015/10/07/ajcn.114.101964

(51) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078648/

(52) http://www.ncbi.nlm.nih.gov/pubmed/11553056

(53) https://www.ncbi.nlm.nih.gov/pubmed/15983288

(54) https://www.ncbi.nlm.https://www.ncbi.nlm.nih.gov/pubmed/15883442ih.gov/pubmed/15883442

(55) http://www.ncbi.nlm.nih.gov/pubmed/19967264

(56) https://www.ncbi.nlm.nih.gov/pubmed/19766902

(57) https://www.ncbi.nlm.nih.gov/pubmed/12493090

(58) https://www.ncbi.nlm.nih.gov/pubmed/12600857

(59) https://www.ncbi.nlm.nih.gov/pubmed/5314166

(60) https://www.ncbi.nlm.nih.gov/pubmed/14769778

(61) https://www.ncbi.nlm.nih.gov/pubmed/17522618

(62) https://www.ncbi.nlm.nih.gov/pubmed/17654449

(63) http://www.sciencedirect.com/science/article/pii/S0939475309000970

(64) https://www.ncbi.nlm.nih.gov/pubmed/8269183

(65) https://www.ncbi.nlm.nih.gov/pubmed/9187021

(66) https://www.ncbi.nlm.nih.gov/pubmed/25453395

(67) https://www.ncbi.nlm.nih.gov/pubmed/17241155

(68) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2572692/

(69) https://www.ncbi.nlm.nih.gov/pubmed/16584970

(70) https://www.ncbi.nlm.nih.gov/pubmed/10374899

(71) https://www.ncbi.nlm.nih.gov/pubmed/14751454

(72) http://aje.oxfordjournals.org/content/152/2/140

(73) http://europepmc.org/abstract/med/9622279

(74) http://www.pnas.org/content/100/25/15089.full

(75) https://www.ncbi.nlm.nih.gov/pubmed/10926922

(76) http://www.ncbi.nlm.nih.gov/pubmed/25456744

(77) https://www.ncbi.nlm.nih.gov/pubmed/10475885

(78) http://www.ncbi.nlm.nih.gov/pubmed/11553056

(79) https://www.ncbi.nlm.nih.gov/pubmed/10926922

(80) https://www.ncbi.nlm.nih.gov/pubmed/20198596

(81) http://www.ncbi.nlm.nih.gov/pubmed/19967264

(82) https://www.ncbi.nlm.nih.gov/pubmed/18206175

(83) https://www.ncbi.nlm.nih.gov/pubmed/3340005

(84) https://www.ncbi.nlm.nih.gov/pubmed/2407253

(85) https://www.ncbi.nlm.nih.gov/pubmed/10353328

(86) https://www.ncbi.nlm.nih.gov/pubmed/11981084

(87) http://www.ncbi.nlm.nih.gov/pubmed/21771745

(88) https://www.ncbi.nlm.nih.gov/pubmed/19204075

(89) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078648/

(90) https://www.ncbi.nlm.nih.gov/pubmed/26318987

(91) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326479/

(92) http://www.ncbi.nlm.nih.gov/pubmed/23237596

(93) https://www.ncbi.nlm.nih.gov/pubmed/25804098

(94) https://www.ncbi.nlm.nih.gov/pubmed/24867323/

(95) https://www.ncbi.nlm.nih.gov/pubmed/24867323/

(96) https://www.ncbi.nlm.nih.gov/pubmed/9804859

(97) https://www.ncbi.nlm.nih.gov/pubmed/10995836

(98) https://goo.gl/LscmdT

(99) https://www.ncbi.nlm.nih.gov/pubmed/16189268

(100) https://www.ncbi.nlm.nih.gov/pubmed/18080868

(101) https://www.ncbi.nlm.nih.gov/pubmed/23237596

(102) https://goo.gl/vqa9P5

(103) https://www.ncbi.nlm.nih.gov/pubmed/24309856

(104) https://www.ncbi.nlm.nih.gov/pubmed/10896698

(105) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078648/

(106) https://www.ncbi.nlm.nih.gov/pubmed/15585771

(107) https://www.ncbi.nlm.nih.gov/pubmed/24309856

(108) https://www.ncbi.nlm.nih.gov/pubmed/12601225

(109) https://www.ncbi.nlm.nih.gov/pubmed/15545331

(110) http://emedicine.medscape.com/article/1952251-overview

(111) https://www.ncbi.nlm.nih.gov/pubmed/27035272

(112) https://www.ncbi.nlm.nih.gov/pubmed/17986270

(113) https://www.ncbi.nlm.nih.gov/pubmed/18545927

(114) https://www.ncbi.nlm.nih.gov/pubmed/19054516

(115) https://www.ncbi.nlm.nih.gov/pubmed/19619240

(116) https://www.ncbi.nlm.nih.gov/pubmed/24613517

(117) https://www.ncbi.nlm.nih.gov/pubmed/24613517

(118) https://www.ncbi.nlm.nih.gov/pubmed/25657748

(119) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078648/

(120) http://www.nejm.org/doi/full/10.1056/NEJMoa011613

(121) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244

(122) https://www.ncbi.nlm.nih.gov/pubmed/19224340

(123) https://www.ncbi.nlm.nih.gov/pubmed/26318987

(124) https://www.ncbi.nlm.nih.gov/pubmed/10746355

(125) https://www.ncbi.nlm.nih.gov/pubmed/11589919

(126) https://www.ncbi.nlm.nih.gov/pubmed/11844848

(127) https://www.ncbi.nlm.nih.gov/pubmed/23224755

(128) https://www.ncbi.nlm.nih.gov/pubmed/16155278

(129) https://www.ncbi.nlm.nih.gov/pubmed/15250847

(130) https://www.ncbi.nlm.nih.gov/pubmed/15694902

(131) http://www.nejm.org/doi/full/10.1056/NEJMoa011613

(132) https://www.ncbi.nlm.nih.gov/pubmed/11844848

(133) https://www.https:/

(134) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244

(135) https://www.ncbi.nlm.nih.gov/pubmed/24309856

(136) https://www.ncbi.nlm.nih.gov/pubmed/17200216

(137) https://www.ncbi.nlm.nih.gov/pubmed/15041049

(138) https://www.ncbi.nlm.nih.gov/pubmed/3872065

(139) https://www.ncbi.nlm.nih.gov/pubmed/9372907

(140) https://www.ncbi.nlm.nih.gov/pubmed/22421956

(141) https://www.ncbi.nlm.nih.gov/pubmed/10448523

(142) https://www.ncbi.nlm.nih.gov/pubmed/17093148

(143) https://www.ncbi.nlm.nih.gov/pubmed/26757190

(144) http://ajcn.nutrition.org/content/102/1/215.full

(145) https://www.ncbi.nlm.nih.gov/pubmed/27840145

(146) https://www.ncbi.nlm.nih.gov/pubmed/25822709

(147) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4186289/

(148) https://www.ncbi.nlm.nih.gov/pubmed/19384265

(149) https://www.ncbi.nlm.nih.gov/pubmed/11205139

(150) http://fxmed.co.nz/homocysteine-and-brain-health/

(151) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192851/

(152) http://www.sciencedirect.com/science/article/pii/S001457930600545X

(153) https://goo.gl/AqKptM

(154) https://goo.gl/n65tzT

(155) https://goo.gl/n65tzT

(156) http://journahttp://jo

(157) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4164291/

(158) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077571/

(159) https://www.ncbi.nlm.nih.gov/pubmed/16421120

(160) https://www.ncbi.nlm.nih.gov/pubmed/22421956

(161) https://goo.gl/2ARLyh

(162) https://www.ncbi.nlm.nih.gov/pubmed/16155267

(163) https://www.ncbi.nlm.nih.gov/pubmed/21143017

(164) https://www.ncbi.nlm.nih.gov/pubmed/20558908

(165) https://www.ncbi.nlm.nih.gov/pubmed/21745107

(166) https://pubmed.ncbi.nlm.nih.gov/25938439-novel-clinical-evidence-of-an-association-between-homocysteine-and-insulin-resistance-in-patients-with-hypothyroidism-or-subclinical-hypothyroidism/

(167) https://www.ncbi.nlm.nih.gov/pubmed/28038798

(168) https://pubmed.ncbi.nlm.nih.gov/25550985-association-between-plasma-homocysteine-status-and-hypothyroidism-a-meta-analysis/

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer

29 Effective Ways to Increase Oxytocin Levels in the Brain

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:

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. 

Click here to subscribe

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.

Click here to subscribe

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. 

Click here to subscribe

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). 

Click here to subscribe

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!

 

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

Click here to subscribe

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/4407108

(2) https://www.ncbi.nlm.nih.gov/pubmed/8915375

(3) https://link.springer.com/article/10.1007%2Fs00210-003-0776-6

(4) https://www.ncbi.nlm.nih.gov/pubmed/1846756

(5) https://www.ncbi.nlm.nih.gov/pubmed/11598776

(6) https://www.ncbi.nlm.nih.gov/pubmed/18676123

(7) https://www.ncbi.nlm.nih.gov/pubmed/18823590

(8) https://www.ncbi.nlm.nih.gov/pubmed/16540157

(9) https://www.karger.com/Article/Abstract/107687

(10) https://www.ncbi.nlm.nih.gov/pubmed/15240184

(11) https://www.ncbi.nlm.nih.gov/pubmed/14552874

(12) https://goo.gl/RxZ2VQ

(13) https://www.sciencedaily.com/releases/2014/02/140226110836.htm

(14) https://www.ncbi.nlm.nih.gov/pubmed/24558199

(15) https://goo.gl/o3CDSc

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848704/

(17) https://examine.com/supplements/vitamin-c/

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

(19) https://www.ncbi.nlm.nih.gov/pubmed/3668432

(20) https://www.ncbi.nlm.nih.gov/pubmed/12208645

(21) https://www.nature.com/articles/ncomms15904

(22) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490268/

(23) https://www.ncbi.nlm.nih.gov/pubmed/28654087

(24) https://www.sciencedaily.com/releases/2016/06/160616140723.htm

(25) http://www.cell.com/cell/fulltext/S0092-8674(16)30730-9

(26) https://examine.com/supplements/lactobacillus-reuteri/#summary9-1

(27) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0078898

(28) https://www.ncbi.nlm.nih.gov/pubmed/27793228

(29) https://www.sciencedaily.com/releases/2016/06/160616140723.htm

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

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

(32) https://www.ncbi.nlm.nih.gov/pubmed/1943752/

(33) https://www.ncbi.nlm.nih.gov/pubmed/12390335

(34) https://www.ncbi.nlm.nih.gov/pubmed/10594526

(35) https://www.ncbi.nlm.nih.gov/pubmed/9594418

(36) http://www.tandfonline.com/doi/abs/10.1080/00048670802534408

(37) http://www.ncbi.nlm.nih.gov/pubmed/10746516

(38) http://www.ncbi.nlm.nih.gov/pubmed/9861593

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

(40) https://www.sciencedirect.com/science/article/pii/001429996890191X

(41) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1135623/

(42) https://www.ncbi.nlm.nih.gov/m/pubmed/2539090/

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

(44) https://www.ncbi.nlm.nih.gov/pubmed/10795905

(45) https://www.ncbi.nlm.nih.gov/pubmed/12175921

(46) https://www.ncbi.nlm.nih.gov/pubmed/12436925

(47) https://www.herbwisdom.com/herb-chamomile.html

(48) https://www.ncbi.nlm.nih.gov/pubmed/21601431

(49) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5301993/

(50) https://www.hindawi.com/journals/bmri/2014/203425/

(51) https://www.ncbi.nlm.nih.gov/pubmed/20554860

(52) https://www.ncbi.nlm.nih.gov/pubmed/23959001

(53) https://www.ncbi.nlm.nih.gov/pubmed/20554860

(54) https://www.sciencedirect.com/science/article/abs/pii/S0196978113002775

(55) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4745208/

(56) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561638/

(57) https://goo.gl/Vg5Ymn

(58) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4280734/

(59) https://www.ncbi.nlm.nih.gov/pubmed/20184043

(60) https://www.ncbi.nlm.nih.gov/pubmed/15976995

(61) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2529395/

(62) https://goo.gl/AXFGpj

(63) https://www.ncbi.nlm.nih.gov/pubmed/20441789

(64) https://www.ncbi.nlm.nih.gov/pubmed/24802524

(65) https://www.sciencedirect.com/science/article/pii/S0378874110002667

(66) http://online.liebertpub.com/doi/abs/10.1089/jmf.2012.0137

(67) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721455/

(68) https://www.ncbi.nlm.nih.gov/m/pubmed/29216912/

(69) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4280734/

(70) https://www.ncbi.nlm.nih.gov/pubmed/7128545

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

(72) https://academic.oup.com/qjmed/article/107/5/341/1563714 \

(73) http://www.acupuncture.com.au/articles/viewarticle.html?id=119

(74) https://www.sciencedirect.com/science/article/pii/S0143417907000522

(75) https://www.ncbi.nlm.nih.gov/pubmed/17664006

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

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

(78) http://science.sciencemag.org/content/348/6232/333

(79) https://www.ncbi.nlm.nih.gov/pubmed/23251939

(80) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3107905/

(81) http://online.liebertpub.com/doi/abs/10.1089/acm.2009.0634

(82) http://www.nytimes.com/2010/09/21/health/research/21regimens.html

(83) https://www.ncbi.nlm.nih.gov/pubmed/22775448

(84) https://www.ncbi.nlm.nih.gov/pubmed/24049210

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

(86) https://www.ncbi.nlm.nih.gov/pubmed/19583647

(87) https://www.ncbi.nlm.nih.gov/pubmed/12814197

(88) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0189075

(89) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179700/

(90) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4585277/

(91) https://www.nhttps://www.ncbi.nlm.nih.gov/pubmed/12814197bi.nlm.nih.gov/pubmed/12814197

(92) https://www.ncbi.nlm.nih.gov/pubmed/15219651

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

(94) https://goo.gl/CerXB2

(95) https://www.ncbi.nlm.nih.gov/pubmed/27241263

(96) https://www.ncbi.nlm.nih.gov/pubmed/9924739 \

(97) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768886/

(98) https://www.ncbi.nlm.nih.gov/pubmed/29375393

(99) https://www.ncbi.nlm.nih.gov/pubmed/20536333

(100) https://www.ncbi.nlm.nih.gov/pubmed/24002032

(101) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445577/

(102) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290532/

(103) https://www.ncbi.nlm.nih.gov/pubmed/12113268/

(104) https://www.ncbi.nlm.nih.gov/pubmed/7938364/

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

(106) https://goo.gl/B98Sbu

(107) https://www.ncbi.nlm.nih.gov/pubmed/9924739

(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

(121) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120070/

(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

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

(137) https://www.ncbi.nlm.nih.gov/pubmed/16339042

(138) https://www.ncbi.nlm.nih.gov/pubmed/15821089

(139) https://www.ncbi.nlm.nih.gov/pubmed/21719680

(140) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1621060/

(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

(149) http://www.sciencedirect.com/science/article/pii/S1550413107000691

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

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

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

(153) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1621060/

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

(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

(166) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2888874/

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

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

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

(170) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0044014

(171) http://www.journalvetbehavior.com/article/S1558-7878(14)00176-2/abstract

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

(173) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276444/

(174) https://www.ncbi.nlm.nih.gov/pubmed/9924746

(175) https://www.ncbi.nlm.nih.gov/pubmed/24056025

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

(177) https://www.sciencedaily.com/releases/2015/10/151026171805.htm

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

(179) https://www.ncbi.nlm.nih.gov/pubmed/22012170%20

(180) https://www.ncbi.nlm.nih.gov/pubmed/22012170%20

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

(182) https://www.ncbi.nlm.nih.gov/pubmed/9924739

(183) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561638/

(184) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4354059/

(185) https://www.ncbi.nlm.nih.gov/pubmed/26873392

(186) https://www.bmj.com/content/328/7435/314.full

(187) https://www.sciencedirect.com/science/article/abs/pii/S0018506X13000202

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer

16 Powerful Ways to Quickly Increase Your NAD Levels

Nicotinamide adenine dinucleotide (NAD) is a very important coenzyme in your body.  

It exists in two forms: NAD+ and NADH. 

NAD+ is more important to pay attention to though.  

Because when you have higher levels of NAD+, you’re healthier and have more vitality.  

And when you have low levels of NAD+, you feel sick and weak. 

Some researchers refer to NAD+ as the “molecule of youth” because NAD+ levels dramatically drop as we age. 

But lower NAD+ levels aren’t simply a sign of aging.  

Even in younger individuals, poor nutrition and unhealthy lifestyle choices can lead to lower NAD+ levels.  

Low physical and mental energy is one of the first signs that your NAD+ levels aren’t as high as they could be. 

But it goes beyond that.  

Your thinking may be slower, you might have memory problems, or you're just not as quick and agile as you used to be. 

Luckily, there are a number of ways to naturally increase your NAD+ levels.  

This post shares the 16 best natural ways.  

Some of the benefits you’ll experience by increasing your NAD+ levels include better memory, enhanced endurance, and improved mental clarity.  

Continue reading to learn how to raise your NAD+ levels naturally. 

how-to-increase-nad-levels-naturally-raise-in-brain-cells-body-niacin-supplement-precursors-foods-nicotinamide-riboside-intermittent-fasting-mitochondria-nmn-make-sources-niagen-nadh-ratio-boost-production-benefits-research.jpg

The Role of NAD+ and How Increasing NAD+ Benefits Your Brain 

NAD+ is found in all living cells, helping the body renew, regenerate and repair itself. 

It’s involved in hundreds of metabolic processes and absolutely necessary for healthy metabolism. 

It also plays a significant role in supporting your mitochondria and increasing energy production in your body and brain cells. 

In fact, when scientists purposely decrease NAD+ levels, cells die because they are unable to generate energy (30).  

In a nutshell, we can’t function without NAD+.  

This is a huge problem because NAD+ levels have been shown to decline over time as you age.  

Your body simply creates less of it as you get older. 

We experience increased DNA damage, which leads to lower levels of NAD+ (31-32).  

And as levels of NAD+ decline in the body, mitochondrial functioning is impaired. 

Your brain cells contain a lot of mitochondria, and they become much weaker when NAD+ levels decline.  

This can lead to an increased risk of mental health and neurodegenerative diseases.  

So not surprisingly, low NAD+ levels have also been associated with several diseases, even in younger individuals.  

People with chronic fatigue syndrome are very likely to have low NAD+ levels, and research shows that taking supplements that increase NAD+ can help them (33-34).  

In patients with multiple sclerosis, there are lower levels of NAD+ in the nervous system. And supplementing with NAD+ precursors has been shown to reduce the pathogenesis of MS in animals (35-36).  

And treatment with oral NAD+ precursors has been shown to improve cognitive functioning in patients with Alzheimer’s disease, Parkinson's disease, depression (37-39).  

So without further ado, here are 16 ways to increase your NAD+ levels.

 

1. Exercise

how-to-increase-nad-levels-naturally-raise-in-brain-cells-body-niacin-supplement-precursors-foods-nicotinamide-riboside-intermittent-fasting-mitochondria-nmn-make-sources-niagen-nadh-ratio-boost-production-benefits-research.jpg

Exercise is one of the best ways to raise your NAD+ levels. 

It’s easily accessible and free, and many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health. 

Researchers have observed an increase in intracellular NAD+ levels after exercise (1).  

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly. 

Besides increasing NAD+, exercise also induces autophagy in the brain, increases dopamine and BDNF and IGF-1, and increases blood flow to the brain. 

 

2. Ketogenic Diet

A ketogenic diet is a very high-fat, low-carb diet.  

To follow the diet, you need to get most of your calories from healthy fats, and no more than 10 percent of calories from carbs (less than 50 grams of carbs per day).  

When you restrict carbohydrate-rich foods – such as grains, sugar, and even potatoes, legumes and fruit – your body enters “ketosis”, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.  

And this can be beneficial and increase your NAD+ levels.  

More than one study has shown that a ketogenic diet significant increases NAD+ levels in the brain (3, 6).  

And some researchers think that the main reason a ketogenic diet benefits people with brain disorders is because it increases NAD+ (4).  

Some of the best foods to eat if you follow a ketogenic diet include coconut oil, olive oil, pastured eggs, ghee, grass-fed meat, avocado, nuts and seeds.  

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

I follow a ketogenic diet every so often, but not for long stretches of time due to the long-term side effects.  

Studies also show that beta-hydroxybutyrate, a ketone, preserve NAD+ levels in the brain (5-6).  

And animal research has found that the injection of ketones after a stroke increases brain NAD+ levels, which improves neurological and mitochondria function (7). 

 

3. Intermittent Fasting

how-to-increase-nad-levels-naturally-raise-in-brain-cells-body-niacin-supplement-precursors-foods-nicotinamide-riboside-intermittent-fasting-mitochondria-nmn-make-sources-niagen-nadh-ratio-boost-production-benefits-research.jpeg

Fasting allows your digestive system to take a break and triggers the release of a number of hormones and enzymes that boost your body’s ability to repair itself.  

NAD+ is one of the coenzymes that appears to increase.  

Research shows that NAD+ levels rise when you restrict calories and/or fast intermittently (2). 

I personally eat all my food for the day within an 8-hour window, and then fast for the other 16 hours of the day.  

You don’t need to go that long, but you should try to fast for at least 12 hours at a time.  

The best way to get started is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day.  

That should give you about 12-14 hours of fasting time. 

 

4. Low-Level Laser Therapy

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that can improve your brain function and mental health.  

The treatment involves the use of low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light. 

You can shine this light on your head, it penetrates the skull and stimulates your brain cells.  

This helps your brain function much better. 

Dr. Norman Doidge, a psychiatrist and researcher who teaches at the University of Toronto, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing. 

Research shows that LLLT enhances the synthesis of NAD and ATP in the mitochondria (28-29).  

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

When I’m travelling to visit family and friends, I take this smaller and more convenient device with me and shine it on my forehead. 

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

You can learn about how I use these devices in my LLLT article. I highly recommend reading the article if you want to try this treatment yourself. 

LLLT can also increase dopamine and IGF-1 levels, and increase blood flow to the brain.  

Click here to subscribe

5. Nicotinamide Riboside

Nicotinamide riboside is a natural compound and the precursor to NAD+. It can be taken as a supplement.  

Once it’s within your body, nicotinamide riboside is converted into NAD+. It then increases NAD+ levels and improves mitochondrial function (10).  

Scientists have reported that a single dose of nicotinamide riboside can increase NAD+ levels in the blood by as much as 2.7-fold (27).  

And one animal study found that supplementing with nicotinamide riboside can restore cognitive function by increasing NAD+ levels in the brain (9). 

 

6. Malic Acid

Malic acid, also known as malate, is an intermediate of the Krebs cycle.  

It’s a key step in the pathway of energy production by the mitochondria.  

And it has a number of health benefits. 

Malic acid has been shown to greatly increase NAD+ and strongly increase the NAD/NADH ratio (11).  

It’s included in the Optimal Energy supplement. 

 

7. Sauna Sessions

When it comes to improving your health, some of the simplest strategies can have a huge impact.  

Using a sauna regularly is one of them. 

Research shows that the heat shock from sauna sessions result in an increase in cellular NAD+ (8).  

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

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

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

 

8. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.  

It’s known to help prevent the development of neurodegenerative diseases.  

And researchers are starting to understand why. 

Resveratrol has been shown in several studies to enhance NAD+ synthesis and increase NAD+ levels in human brain cells (12-14).  

It’s also been shown to increase BDNF, IGF-1, synaptogenesis, autophagy and blood flow.  

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

Resveratrol is included in this supplement.

Click here to subscribe

9. Apigenin

Apigenin is an antioxidant compound found in a wide variety of plants and herbs. 

Research shows that consuming apigenin results in higher intracellular NAD+ levels (15-16).  

You can’t supplement with pure apigenin because it’s unstable by itself but high amounts of apigenin can be found in certain foods and herbs, such as chamomile and bacopa.  

It can also be found in parsley, onions, oranges. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

 

10. Leucine

Leucine is one of three branched chain amino acids (BCAA).  

It's an essential amino acid, meaning you’ll need to get it from food or supplements.  

Athletes and bodybuilders often take it as a supplement because it helps increase energy, improve strength and build muscle. 

Research shows that leucine supplementation increases intracellular NAD+ levels and prevents mitochondrial dysfunction (17-18).  

You can get leucine from protein-rich foods, such as fish, chicken and turkey.  These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

But you may want to supplement with it if your goal is to increase NAD+. It’s included in this supplement.

 

11. Reduce Inflammation

Reducing inflammation throughout your entire body is a key step towards increasing your NAD+ levels naturally. 

Research shows that chronic inflammation impairs the synthesis of NAD+ and significantly reduces NAD+ levels (23).  

There are many causes of chronic inflammation, including infections, mold, brain injuries, and leaky brain.  

But one of the most common causes – and the one you have the most control over – is your diet.  

That’s why I recommend following an anti-inflammatory diet and avoiding foods such as gluten and dairy that can trigger inflammation in the gut and brain.  

You should also remove processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and organic chicken.  

Check out my Free Grocery Shopping Guide for Optimal Brain Health for a full list of anti-inflammatory foods.  

Other steps you can take to reduce inflammation include reducing stress, exercising, improving gut health, treating infections and getting enough sleep. 

Make sure you also check out this article for 23 effective ways to reduce inflammation in the brain.

And this supplement helps reduce inflammation in the brain.

 

12. Niacinamide

Niacinamide, also known as nicotinamide, is the water-soluble, active form of Vitamin B3 (niacin). 

It’s often taken as a supplement.  

Niacinamide is one of the precursors to NAD+ and therefore supplementation can increase levels and improve mitochondrial function. 

Studies have shown that niacinamide supplementation results in a striking increase in brain NAD+ levels (19).  

Niacinamide is included in this supplement. 

 

13. Optimize Your Circadian Rhythm

how-to-increase-nad-levels-naturally-raise-in-brain-cells-body-niacin-supplement-precursors-foods-nicotinamide-riboside-intermittent-fasting-mitochondria-nmn-make-sources-niagen-nadh-ratio-boost-production-benefits-research.jpg

Research shows that your circadian rhythm regulates the synthesis of NAD+ and affects NAD+ levels (24).  

Even mild changes in our external environment (i.e. blue lighting at night) can affect our circadian rhythm and reduce NAD+ production, negatively altering our cognition. 

I work with my clients so that they can optimize their circadian rhythm. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

 

14. Succinic Acid

Succinic acid, also known as succinate, is an intermediate molecule of the Krebs cycle that plays a significant role in the electron transport chain.  

It has been shown to increase NAD+ levels and increase the NAD+/NADH ratio (20).  

Succinic acid can be purchased and taken as a supplement to boost energy production. 

Succinic acid is included in this supplement.

Click here to subscribe

15. Nicotinamide Mononucleotide

Nicotinamide mononucleotide (NMN) is a nucleotide derived from ribose and nicotinamide.  

It's most recognized for its role in the synthesis of NAD+.  

Studies show that NMN is effective at restoring NAD+ levels (22).  

And researchers suggest that supplementing with NMN can counteract many diseases of aging, including neurodegenerative diseases (21). 

 

16. Avoid Alcohol

how-to-increase-nad-levels-naturally-raise-in-brain-cells-body-niacin-supplement-precursors-foods-nicotinamide-riboside-intermittent-fasting-mitochondria-nmn-make-sources-niagen-nadh-ratio-boost-production-benefits-research.jpg

Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress.  

It also lowers your NAD+ levels. 

Alcohol has been shown to reduce NAD+ levels and lower the cellular NAD+/NADH redox ratio (25-26).  

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal. I personally don’t drink alcohol at all anymore. 

If you do decide to drink it, this post explains that some types of alcohol are better than others. 

 

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

Click here to subscribe

Live Optimally,

Jordan Fallis

Connect with me

References: 

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616265/ 

(2) https://rupress.org/jcb/article/199/2/205/37060/Exploring-the-therapeutic-space-around-NAD 

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5694488/ 

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5694488/ 

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4414487/ 

(6) https://www.frontiersin.org/articles/10.3389/fnut.2018.00062/full 

(7) https://www.frontiersin.org/articles/10.3389/fnut.2018.00062/full 

(8) https://scholarcommons.usf.edu/etd/4567/ 

(9) https://www.ncbi.nlm.nih.gov/pubmed/23312803 

(10) https://www.ncbi.nlm.nih.gov/pubmed/22682224 

(11) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0058345 

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6277084/ 

(13) http://precedings.nature.com/documents/4421/version/1 

(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3858599/ 

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819727/ 

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609577/ 

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819727/ 

(18) https://www.ncbi.nlm.nih.gov/pubmed/22967499/ 

(19) https://www.ncbi.nlm.nih.gov/pubmed/10566977 

(20) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0058345 

(21) https://www.ncbi.nlm.nih.gov/pubmed/24786309 

(22) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3204926/ 

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112140/ 

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738420/ 

(25) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3484320/ 

(26) https://www.ncbi.nlm.nih.gov/pubmed/6407471 

(27) https://www.ncbi.nlm.nih.gov/pubmed/27721479 

(28) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065857/ 

(29) https://www.jospt.org/doi/pdf/10.2519/jospt.2010.3294 

(30) https://www.jneurosci.org/content/20/9/3139.short 

(31) https://www.ncbi.nlm.nih.gov/pubmed/22848760 

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112140/ 

(33) https://www.ncbi.nlm.nih.gov/pubmed/10071523 

(34) https://www.ncbi.nlm.nih.gov/pubmed/23922501 

(35) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2651433/ 

(36) https://www.ncbi.nlm.nih.gov/pubmed/16988050/ 

(37) https://www.ncbi.nlm.nih.gov/pubmed/15134388 

(38) https://www.ncbi.nlm.nih.gov/pubmed/8101414 

(39) https://www.ncbi.nlm.nih.gov/pubmed/9013405 

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer