Do you ever wonder why you feel so good after breaking a sweat, sharing a hearty laugh with friends, or basking in the warm sunlight?
The answer lies in the magic of endorphins, which are nature's feel-good chemicals.
These powerful neurotransmitters not only reduce pain and lift our spirits.
They also play a crucial role in our overall mental health and well-being.
As you navigate the ups and downs of life, understanding how to increase endorphins levels can be the key to a happier, more resilient version of yourself.
In this blog post, I’ll delve into the fascinating world of endorphins.
I’ll explore what they are, their role in our brain function, how they work, and why they're so essential for your mental health.
I’ll also share practical, evidence-based tips and techniques to naturally boost your endorphins.
That way, you can experience the incredible benefits they offer.
Let’s dive in.
Understanding Endorphins and How They Work in the Brain
Endorphins are a group of neurotransmitters – chemical messengers that transmit signals within the nervous system – produced naturally by the body.
They are mainly synthesized in the pituitary gland, the central nervous system, and other parts of the brain.
The word "endorphin" is derived from the combination of the words "endogenous" (meaning produced within the body) and "morphine" (a potent painkiller).
So, “endorphin” essentially means a morphine-like substance originating from within the body.
This makes sense considering that endorphins have powerful, pain-relieving properties.
They are often referred to as the body's "natural painkillers" or "feel-good chemicals" because they can create a sense of happiness or euphoria.
Endorphins function by binding to specific receptors (known as opioid receptors) in the brain.
When they attach to these receptors, they inhibit the transmission of pain signals and produce a sense of euphoria or well-being.
This mechanism is similar to how certain pain-relieving drugs work, such as morphine and codeine.
However, endorphins are naturally produced by the body. They do not carry the risk of addiction, withdrawal, or other adverse side effects often associated with synthetic opioids.
Endorphins are often produced as a response to certain stimuli, especially stress, fear, or pain.
They also play a key role in the fight-or-flight response.
When your body is exposed to a stressful situation, endorphins are released to reduce the impact of physical pain and induce feelings of pleasure or euphoria.
The Benefits of Increasing Endorphin Levels
Endorphins have numerous benefits that contribute significantly to our overall well-being.
Increasing your body's endorphin levels can have a wide array of positive effects.
Here are some key advantages and benefits you can experience by increasing your endorphin levels:
Pain Relief: Endorphins are often called the body's natural painkillers. They interact with the same receptors in your brain as some pain medicines would, effectively reducing your perception of pain (63-64).
Stress and Anxiety Reduction: Endorphins help to alleviate stress and anxiety. They produce a calming effect that can help to relax your mind and body, making stressful situations more manageable (65-66).
Enhanced Mood: Endorphins are responsible for feelings of pleasure and happiness. They can create a positive mood and enhance your overall sense of well-being (67-69).
Boosted Immune System: Some research suggests that endorphins can help strengthen your immune system, making you more resistant to illnesses and infections (70-71).
Aids in Addiction Recovery: Endorphin-releasing activities can provide natural highs, which can be particularly beneficial for individuals recovering from substance addictions (72-73).
Improved Sleep: The calming effect of endorphins can contribute to better sleep (74).
Better Digestion: There's some evidence to suggest that endorphins can help regulate digestion and the overall function of your gut. This can lead to improved nutritional absorption and a reduction in digestive discomfort (75-76).
Promotes Healing: Endorphins can speed up the healing process and recovery from physical injuries by reducing perceived pain and improving mood (77).
Conditions and Symptoms Associated with Low Endorphin Levels
Low levels of endorphins can lead to a range of health conditions, including:
Depression: Endorphins play an important role in regulating mood, and low levels of endorphins have been linked to depression (78-80).
Anxiety: Endorphins are also involved in reducing anxiety, so low levels of endorphins can contribute to increased anxiety (81-82).
Chronic Pain and Fibromyalgia: Endorphins act as natural painkillers, so low levels of endorphins can make chronic pain worse. Fibromyalgia is a condition characterized by chronic pain and tenderness in the muscles and soft tissues. Low levels of endorphins have been linked to fibromyalgia (83-84).
Migraines: Endorphins can help to reduce the frequency and intensity of migraines, and low levels of endorphins can make migraines more severe (85).
Eating Disorders: Endorphins are involved in regulating appetite and controlling food cravings, so low levels of endorphins may contribute to eating disorders (86).
Substance Abuse and Addiction: Endorphins can produce feelings of pleasure and reward, so low levels of endorphins can contribute to substance abuse (87-88).
Chronic Fatigue Syndrome: Chronic fatigue syndrome is a condition characterized by severe fatigue that is not improved by rest. Low levels of endorphins have been found in people with chronic fatigue syndrome, which may contribute to the fatigue and other symptoms (89).
Insomnia: Insomnia is a sleep disorder characterized by difficulty falling or staying asleep. Low levels of endorphins have been linked to insomnia, which may be due to the role endorphins play in regulating the sleep-wake cycle (90).
Now, let’s dive into how to increase your endorphin levels.
The Best Foods, Nutrients, Herbs and Supplements To Naturally Increase Endorphins
1. Probiotics
Gut health is closely connected to brain health, and there is growing evidence that probiotics can influence brain function and neurochemistry.
Probiotics are beneficial live microorganisms, and they have been linked to increased endorphin levels.
Research suggests that certain strains of probiotics can produce neurotransmitters, including endorphins.
In one study, researchers found that Lactobacillus acidophilus reduces pain by inducing the expression of opioid receptors (1).
Probiotics are also known to reduce inflammation in the body, and chronic inflammation has been linked to various mental health issues, including depression and anxiety.
By mitigating inflammation, probiotics can indirectly contribute to endorphin production and mood enhancement.
Probiotics are most commonly found in fermented foods like yogurt, kefir, and sauerkraut.
But they can also be consumed through supplements, such as Optimal Biotics.
Check out this article for several other ways to increase your good gut bacteria.
And if you struggle with anxiety or depression, here are 9 probiotic strains that can help.
2. Resveratrol
Resveratrol is a natural polyphenol found in grapes, berries, and red wine.
It has been extensively studied for its antioxidant and anti-inflammatory properties.
It has been shown to increase NGF, help restore the integrity of the blood-brain barrier, and support your mitochondria.
Research also shows that resveratrol also activates opioid receptors and increases the release of endogenous opioids in the nervous system (2).
To consume enough resveratrol to increase endorphins, you’ll need to supplement with it.
Resveratrol is included in this supplement.
3. DL-Phenylalanine
Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet.
People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine.
DL-Phenylalanine (DLPA) is a combination of two forms of phenylalanine: D-phenylalanine and L-phenylalanine.
Researchers have found that DLPA inhibits an enzyme called “enkephalinase”.
Enkephalinase breaks down endorphins and enkephalins, another group of opioid peptides.
By inhibiting enkephalinase, DLPA helps prolong the activity of endorphins and enkephalins, leading to increased pain relief and mood-enhancing effects (3-4).
Studies also show that DLPA results in significant pain relief in patients with chronic pain, and it does this by inhibiting the degradation of endorphins (5).
I really like DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants.
I previously wrote about the benefits of DLPA here.
4. Rhodiola Rosea
Rhodiola Rosea is an adaptogenic herb that has been used for centuries.
It’s one of the most popular adaptogens used to increase physical and mental stamina.
It helps the body adapt to stress, reduces fatigue, and enhances cognition.
It also has a positive impact on endorphin levels.
Research shows that rhodiola activates opioid receptors and increases the release of endorphins (6).
It also has a significant effect on increasing the levels of endogenous morphine and dopamine in the brain (6).
As a result, researchers have suggested that rhodiola could be used for the treatment of opioid addiction (7).
I take rhodiola when I need an extra boost in brain function and cognitive energy. It’s especially useful after stressful periods of pushing myself too hard. It helps me recover faster.
Rhodiola also boosts acetylcholine and dopamine levels, and induces autophagy in the brain.
Be sure to check out this article to learn more about the benefits of rhodiola.
5. Dark Chocolate
Most people love chocolate, and your brain loves it too.
It's one of my favorite foods.
And research shows that dark chocolate is another way to stimulate endorphin release and improve mood.
Dark chocolate contains phenylethylamine (PEA), which is a compound that promotes the release of endorphins and other mood-enhancing chemicals in the brain.
Several studies have explored the relationship between dark chocolate consumption and endorphins.
In a review article, researchers discuss the various bioactive compounds present in chocolate, such as phenylethylamine (PEA), and their potential effects on mood.
The authors suggest that PEA is likely responsible for chocolate's mood-enhancing properties by promoting the release of endorphins and other neurotransmitters (8).
Dark chocolate also contains other beneficial compounds, such as flavonoids and anandamide. Both of these compounds have been linked to feelings of happiness and well-being, and they both influence neurotransmitters, such as serotonin and dopamine.
Dark chocolate also increases blood flow to the brain, increases BDNF, and reduces cortisol.
It’s important to choose a type of dark chocolate with at least 70 percent cocoa
6. Spicy Foods
Spicy foods have been associated with the release of endorphins in the brain.
Capsaicin is the active component of chili peppers responsible for their spiciness.
Researchers have found that it triggers endorphin release in the brain.
When you consume spicy foods, capsaicin binds to TRPV1 receptors.
TRPV1 receptors are found primarily in the nerve cells responsible for pain and heat sensation.
This binding causes a sensation of heat or burning, which is perceived as pain.
In response to this pain signal, the brain releases endorphins (9).
7. Tryptophan
Tryptophan is an essential amino acid.
It is also the precursor to serotonin, a neurotransmitter that can affect endorphin levels.
Endorphins have been shown to increase following oral dosing of tryptophan (10).
Researchers have also found that certain tryptophan metabolites have opioid-like effects (11).
Endogenous opioid-induced analgesia also depends on an increase in the uptake of tryptophan into the brain (14).
Animal studies have also shown that tryptophan significantly increases endorphin levels in the brain (12-13).
In one study, researchers found that tryptophan administration led to a significant increase in the release of both beta-endorphin and Met-enkephalin (15).
Foods high in tryptophan include turkey, chicken, eggs, cheese, nuts, and seeds.
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
Or you can supplement with it to increase endorphin production and improve mood.
Personally, supplementing with tryptophan never helped me. In fact, it always seemed to make me worse. It gave me asthma and acne and actually increased my chronic inflammation and depression.
However, some people do see their mental health improve when they increase their intake of tryptophan. So it shouldn’t be completely disregarded.
So supplementing with tryptophan is worth a shot if you haven’t tried it yet. Just be aware of possible side effects.
If you want, you can also try supplementing with 5-Hydroxy-tryptophan (5-HTP) instead of regular tryptophan, as some people respond better to it.
5-HTP is included in this supplement.
8. Vitamin C
Research suggests that vitamin C can also have an impact on endorphin levels.
In one study, researchers found that vitamin C inhibits the breakdown of endogenous opioids and increases endorphin levels (16).
Other studies also suggest that vitamin C can enhance the synthesis of endorphins (17).
Animal studies also show that vitamin C increases endorphin levels in rats after exercise (18).
As you probably know, vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
In addition to getting vitamin C from fruits and vegetables, I take at least 100 mg of supplemental vitamin C every day.
I’ve taken up to 10 grams of vitamin C daily, and it definitely improves mood and reduces stress and anxiety.
Vitamin C is included in this supplement.
9. Turmeric (Curcumin)
Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.
It’s one of my favourite natural compounds for optimal brain function and mental health.
In one study, researchers examined the effects of curcumin on pain and opioid dependence.
The study found that curcumin reduced pain and had an anti-addictive effect in opioid-dependent animals.
The authors suggest that curcumin may modulate the opioid system by affecting opioid receptor expression and signaling (20).
In another study, researchers found that curcumin significantly increased the production of endorphins in the spinal cord (19).
Turmeric and curcumin are included in the Optimal Antiox supplement.
Since turmeric and curcumin are fat soluble, they are best absorbed when combined with a fatty meal or taken with fats like coconut oil or olive oil.
10. Coffee (Caffeine)
As you probably know, coffee contains caffeine, which is a natural stimulant that affects the central nervous system.
Caffeine's impact on endorphin levels has been a subject of interest among researchers, given its widespread consumption and its potential influence on mood and cognitive function.
Studies have shown that caffeine can trigger the release of endorphins, which can lead to feelings of well-being and happiness.
In one study, researchers investigated the effects of caffeine on the release of beta-endorphins in healthy male volunteers.
The participants received either a caffeine pill or a placebo. Their blood levels of beta-endorphins were then measured before and after administration.
The researchers found that caffeine consumption led to a significant increase in beta-endorphin levels compared to the placebo group (21).
This effect could partly explain why many people report an improved mood after consuming a cup of coffee.
A follow-up study showed that caffeine can lower pain perception and increase beta-endorphin release (23).
And then in an animal study, researchers found that caffeine increased the extracellular levels of beta-endorphins in the brains of rats (22).
Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed.
Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. I would have my last cup sometime between 10 in the morning and noon. Any later than that and it disrupted my sleep.
It’s also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine.
Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.
But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.
And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.
That’s why I included coffee fruit in the Optimal Brain supplement.
11. Green Tea (EGCG)
Green tea is a popular beverage known for its numerous health benefits, including antioxidant properties and cognitive enhancements.
Some research also suggests that green tea has an impact on endorphin levels.
Green tea is rich in catechins, a type of antioxidant that has been associated with various health benefits.
One particular catechin, epigallocatechin gallate (EGCG), has been shown to affect the release of neurotransmitters, including endorphins.
In one study, researchers investigated the effects of EGCG on endogenous opioid peptides, including endorphins, in the brain.
The researchers found that EGCG increased the levels of beta-endorphins in specific brain regions (25).
If you're not a fan of drinking green tea, you can opt for a green tea extract supplement containing EGCG to increase endorphin production instead.
In fact, most studies use either green tea extract or EGCG rather than regular green tea.
It’s also important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.
That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.
But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.
So you could supplement with large dosages of concentrated EGCG and see some benefits.
But you'd be damaging your liver at the same time.
Not good.
So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?
You take it with Vitamin C.
Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C.
That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.
This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).
12. Magnesium
Magnesium is an essential mineral that plays a crucial role in various physiological processes, including muscle and nerve function, bone health, and energy production.
Some studies suggest that magnesium can influence the activity of endorphins within the body.
In one study, magnesium potentiated the analgesic effect of morphine, an opioid drug.
A study by another group of researchers demonstrated the same results with magnesium and tramadol, another opioid drug.
These findings suggest that magnesium interacts with the opioid system to enhance the pain-relieving effects of endorphins (26-27).
There are a number of things you can do to make sure you’re getting enough magnesium, so that you maintain adequate magnesium levels and support your opioid system.
First, make sure you’re eating magnesium-rich foods on a regular basis, including:
Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
You can also increase your body’s intake of magnesium by taking Epsom salt baths.
Supplementation is often a good idea for most people, as many people are deficient.
Magnesium is included in this supplement.
13. Theanine
Theanine is an amino acid.
It’s commonly found in tea leaves, but it can also be taken as a supplement.
Theanine is known to promote relaxation and improve mental focus.
But it can also increase endorphin production and release within the brain.
In one study, researchers found that theanine increased the release of alpha-endorphins in rats.
The researchers suggested that theanine might contribute to the relaxing effects of tea through its impact on endorphin release (24).
Theanine is one of my favorite compounds for optimal mental health because it stimulates many other neurotransmitters, including dopamine and GABA.
This stress-relief supplement includes theanine.
14. Selenium
Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health.
It plays a critical role in immune function, thyroid hormone metabolism, and antioxidant defense.
Researchers have investigated the effects of selenium on the secretion of beta-endorphins.
They found that selenium significantly increased beta-endorphin levels (28).
Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
You can also supplement with it.
It’s included in this supplement.
15. Zinc
Zinc is an essential trace element that plays a vital role in numerous physiological processes, including immune function, protein synthesis, and DNA synthesis.
Zinc is also necessary for the proper functioning of the nervous system and has been shown to influence synaptic plasticity, learning, and memory.
Research has shown that zinc supplementation significantly enhances the pain-relieving effects of opioids, including those produced by endogenous opioid peptides (29-30).
I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients and co-factors that increase the absorption of zinc.
Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc.
Some of the best foods to optimize your zinc levels include:
Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
The Best Lifestyle Habits, Therapies and Practices To Naturally Increase Endorphins
16. Exercise
Exercise is one of the most effective ways to boost endorphin levels.
You may have heard of the term "runner's high," which describes the euphoric sensation some people experience after engaging in prolonged, vigorous exercise.
This phenomenon is primarily attributed to the release of endorphins.
When we exercise, our bodies produce more endorphins to help cope with the physical stress and exertion.
As a result, we often feel an increased sense of happiness, reduced anxiety, and a higher tolerance for pain during and after the workout.
This positive feedback loop can make exercise an enjoyable and even addictive activity for many individuals.
Numerous studies have demonstrated that exercise can lead to increased endorphin levels.
In one study, researchers used positron emission tomography (PET) to examine the release of endorphins in the human brain during exercise.
The results showed that after two hours of running, endorphin levels increased in various brain areas, correlating with the participants' reports of increased euphoria and happiness (31).
Researchers have found that various forms of exercise, such as aerobic and anaerobic activities, can lead to increased endorphin levels.
The magnitude of the increase depends on factors such as exercise intensity, duration, and individual fitness levels (32).
Some researchers believe that both endorphins and endocannabinoids contribute to the "feel-good" effects of exercise (33).
I previously wrote about endocannabinoids here.
Regular exercise also helps reduce stress and improve mood.
Exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.
My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.
17. Low Level Laser/Light Therapy
Low-level laser/light therapy (LLLT), also known as photobiomodulation, uses light at specific wavelengths to modulate cellular activity.
It has been shown to have various therapeutic effects on the nervous system.
Research shows that LLLT can relieve pain by enhancing the endogenous opioid system.
In one study, researchers found that LLLT increased the pain-relieving effects of endogenous opioids in rats by stimulating the release of endorphins or other endogenous opioids (61).
Another study also shows that LLLT significantly elevates beta-endorphin levels, which then leads to a reduction in pain (62).
I previously wrote about my experience with LLLT here.
I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.
When I’m traveling, I take this smaller and more convenient device with me and shine it on my forehead.
I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount.
Before trying LLLT, I highly recommend reading my full article about it first.
18. Meditation
Meditation has been found to have numerous positive effects on mental and physical health, including relaxation, stress reduction, and mood enhancement.
It can also help increase endorphin production.
Researchers say that meditation influences the release of various neurotransmitters, including endorphins, serotonin, and dopamine (39).
In one study, researchers investigated the effects of meditation on the plasma levels of beta-endorphin.
The researchers found that after four weeks of daily meditation, the plasma levels of beta-endorphin increased significantly compared to baseline levels (41).
In another study, researchers investigated the effects of meditation on the brain using functional magnetic resonance imaging (fMRI).
The researchers found that meditation led to changes in brain regions associated with the endogenous opioid system (40).
To experience the benefits of meditation on brain function and mental health, it's essential to practice regularly.
You should aim for at least 10-20 minutes of meditation per day, gradually increasing the duration as you become more comfortable with the practice.
By incorporating meditation into your daily routine, you can effectively support endorphin production, improve cognitive function, and promote overall mental well-being.
Meditation is one of my favorite daily activities and treatments to maintain optimal brain function and mental health.
I recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.
I previously wrote about it here, and you can get it through the Muse website.
19. Sleep and Melatonin
A healthy sleep pattern and deep sleep are critical for the regulation of the body's neurochemical systems, including endorphins.
Chronic sleep deprivation has been linked to increased pain sensitivity, likely due to decreased efficacy of the body's natural endorphin painkilling response (52).
Melatonin is the master “sleep hormone”. It’s known for its role in regulating sleep-wake cycles.
Melatonin has been shown to increase endorphin levels.
In one study, researchers found that melatonin enhances the release of beta-endorphin, contributing to its pain-relieving effects (53).
Researchers have also found that melatonin enhances the effects of morphine, suggesting further interaction between melatonin and the opioid system.
I personally used to have very poor sleep and it was one of the main factors that contributed to my poor brain function and mental health.
Melatonin levels also go down with age, so you might benefit from taking a melatonin supplement at night if you're older.
If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote the production of melatonin and get deeper and more restful sleep.
I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.
20. Laughter
Research suggests that laughter improves mood, reduces stress, and enhances immune function.
One way it does this is by increasing endorphin release and stimulating endorphin production (35).
In one study, researchers used positron emission tomography (PET) to examine the release of endorphins in the human brain during laughter.
The results showed that laughter led to increased endorphin release in various brain areas, which was associated with a greater sense of well-being and enhanced mood (34).
This is why it’s so important to incorporate laughter into your daily life.
So find some time to watch a funny movie, attend a comedy show, or share jokes with friends.
21. Social Connection
Bonding with friends and loved ones also releases endorphins.
In one study, researchers investigated the relationship between adult attachment style and the availability of opioid receptors in the brain.
The results showed that secure attachment was associated with greater opioid receptor availability (36).
Some researchers also suggest that the endogenous opioid system, including endorphins, plays a crucial role in forming and maintaining social bonds. This is called the “brain opioid theory of social attachment” (37).
This is why it’s so critical to make time for social activities and maintain strong relationships.
My advice is to talk to people whenever you get the chance, and hang out with your friends and family as much as possible. I should probably be taking my own advice here because I’m an introvert and don’t socialize too much.
But even just connecting through social media can increase endorphins. It doesn’t necessarily need to be in person, although that’s definitely better.
22. Aromatherapy
Aromatherapy is the use of essential oils and other aromatic compounds for therapeutic purposes.
It has been reported to have numerous health benefits, including relaxation, stress relief, and mood enhancement.
Inhaling or applying certain essential oils, like lavender, peppermint, or eucalyptus, can also increase endorphin production.
One study found that euphoric essential oil aromas can lead to endorphin release (38).
23. Sunlight and Vitamin D
Sunlight is another great way to increase your endorphin levels.
Research shows that ultraviolet (UV) light exposure significantly increases blood levels of endorphins (42, 44).
Melanocytes in human skin also express a fully functioning endorphin receptor system (43).
Sun exposure helps your body produce vitamin D, which is also linked to increased endorphin production and improved mood.
Research shows that low vitamin D levels can lead to increased risk of opioid use and addiction (45).
Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.
But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.
If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your endorphin levels and support your mental health.
Sunlight exposure is definitely better than supplements, though.
I personally get sunlight every single day during the spring and summer months.
It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm.
At the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.
But it's important to test and monitor your Vitamin D levels before and after supplementing with it.
24. Music and Dance
Music has been shown in numerous studies to have a significant impact on mood and emotional state.
This is believed to be related, in part, to its ability to stimulate the release of endorphins.
Numerous studies have explored the neurochemical effects of music.
Researchers suggest that one of the key benefits of listening to music is the release of endorphins in the brain (46).
Researchers also suggest that this endorphin release could be one reason why music has been found to improve mood, reduce stress, and enhance feelings of social connection (46).
In one study, researchers found that both “music-making” (i.e., singing, drumming, etc.) and “music-listening” can elevate pain thresholds.
The researchers interpreted this as a sign of increased endorphin release (47).
So make sure you listen to your favorite tunes regularly, as it will trigger the release of endorphins and elevate your mood.
Research also shows that expressive movement and dance can enhance emotional well-being by stimulating the release of endorphins (46).
So you can take it to the next level by dancing while you listen to your music.
I previously wrote about how music and dance can also naturally increase dopamine and GDNF levels, and help treat OCD.
25. Kindness
Helping others and engaging in altruistic behaviors can lead to the release of endorphins.
Research shows that individual acts of kindness release both endorphins and oxytocin, and create new neural connections (48).
This is known as the "helper's high.”
Being kind can also boost serotonin and dopamine, which are neurotransmitters in the brain that give you feelings of satisfaction and well-being.
26. Massage
Massage therapy has been associated with a range of positive health effects, including an increase in endorphin levels.
In one study, researchers found a significant increase in beta-endorphin levels following massage (49).
Other research has found that massage can lead to an increase in endorphin levels, and this increase was associated with improved mood and reduced stress, pain, and anxiety (50).
Massage therapy also leads to decreased levels of cortisol, and increased levels of serotonin and dopamine.
This is one reason why I regularly get a massage from a massage therapist.
27. Yoga
Yoga is a mind-body practice that involves physical postures, breathing exercises, and meditation.
Yoga has been associated with various health benefits, including reduced stress and increased neuroplasticity.
It can also increase levels of endorphins.
In one study, researchers found that yoga participants showed a significant reduction in stress (measured by reduced cortisol levels) and a significant increase in beta-endorphin levels (51).
Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.
28. Pets
Interacting with animals and pets, especially dogs and cats, has been shown to provide numerous health benefits, one of which is the release of endorphins.
Research shows that pets can help reduce stress and anxiety, which then stimulates the release of endorphins (54).
In one study, researchers found that petting a dog can lead to increased levels of beta-endorphins, dopamine, and serotonin, all of which are associated with positive feelings and stress reduction (55).
So if you’re trying to maximize your endorphin levels, you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one.
29. Acupuncture
Acupuncture is an ancient practice originating from traditional Chinese medicine.
It has been studied for its role in pain relief and stress reduction for many years.
One of the mechanisms of acupuncture's pain-relieving properties is the stimulation of the body's endorphin system.
Research shows that acupuncture stimulates the release of endorphins.
In a review paper, researchers outline how acupuncture stimulates the body's endogenous opioid system, particularly the release of beta-endorphin (56).
In one study, researchers found that the pain-relieving effects of acupuncture could be blocked by naloxone, a drug that inhibits the effects of opioids, including endorphins.
This study suggests that the pain-relieving effects of acupuncture involves the release of endorphins (57).
I’m personally a really big fan of auricular acupuncture.
Auricular acupuncture is when needles are inserted into the ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weaning off psychiatric medication.
It really helped me the first time I came off antidepressants. I was surprised. At the end of each appointment, my practitioner would secure small black seeds on my ear.
In my experience, ear acupuncture is more effective than regular acupuncture.
I also lie on an acupuncture mat at home to relax before bed.
30. Sauna
Saunas have been used for centuries in various cultures for their perceived health benefits.
In recent years, scientific studies have begun to explore these benefits.
Some research has suggested that sauna use can stimulate the release of endorphins.
Researchers say that sauna use can stimulate the release of endorphins.
They suggest that this endorphin release might be one reason why many people report feeling relaxed and rejuvenated after a sauna session (58).
Heat stress, which is experienced in environments like saunas, can also initiate the release of endorphins.
Endorphin systems appear to be activated in response to heat stress (59).
If you decide to start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.
Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.
Check out this article to learn more about saunas and the 13 ways they can improve your brain function and mental health.
31. Cold Exposure
Cold exposure is brief exposure to cold water or air, such as cold showers or ice baths.
Similar to heat stress, exposure to cold temperatures can also trigger a variety of physiological responses, including the release of endorphins.
This is believed to be part of the body's mechanism for coping with the discomfort of the cold.
In one study, researchers found that cold showers stimulate the release of endorphins (60).
This might explain why some people report feeling invigorated or euphoric after a cold shower or a plunge into an icy lake.
The researchers concluded that cold showers could help individuals suffering from depression (60).
If you’re interested in practicing cold exposure, you can try taking cold showers or spending time in a cool environment.
However, it's important to approach cold exposure gradually and with caution.
Make sure you do so safely and within your comfort limits.
I personally take a cold shower every day.
During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.
You don’t have to be that extreme though.
You can start by finishing your next shower with one minute of cold water.
See how it feels, and then over time, increase the amount of time you turn off the hot.
It can be a bit painful.
But the beneficial effects end up being worth it.
Another way is to stick your face, hand or foot in ice cold water.
Or you can try cold plunges, cold baths and even cryotherapy if you want.
Find what works best for you and do it regularly.
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