12 Ways to Release Endorphins Naturally

When you think of endorphins, you may think of that burst of happiness you feel after a good laugh or an enjoyable meal. What exactly are endorphins, and how can you get more of them in your life naturally?

What Are Endorphins?

Endorphins are a type of neurotransmitter (i.e., brain chemical) produced by the central nervous system and are often triggered by laughter, love, good food, and sex. They are linked to feelings of pleasure, and are also the body’s natural painkillers, helping alleviate pain from everything from childbirth to muscle fatigue during exercise.

Endorphins can support both your mental and physical health, and are thought of as “happy hormones” along with dopamine and serotonin.

Endorphins can:

• Boost mood
• Minimize discomfort
• Help manage stress
• Increase pleasure

They are released by the pituitary gland, and the hypothalamus also plays a role in the process. ß-endorphin ("beta-endorphin") is the most prevalent and widely studied type of endorphin, and is used by the body primarily to relieve occasional pain and stress and maintain a sense of homeostasis.

12 Ways to Release Endorphins

1. Music—Research shows that singing, dancing, and playing music can help trigger a release of endorphins, which might explain why music is both so rewarding and so effective in bonding communities.
2. Meditation—Meditation can help calm your mind, enabling you to experience a more peaceful state and an elevation in endorphins.
3. Exercise—A 2017 study found that 60 minutes of moderate-intensity aerobic exercise produced feelings of euphoria connected to endorphin signaling. Another study found elevated endorphins in rats after completion of an exercise routine.
4. Hugs—Physical contact can also trigger endorphin release, and a hug or cuddle with someone you love can bring on an endorphin rush.
5. Massage—Massage is another form of physical contact that can boost endorphin production and improve your sense of wellness.
6. Acupuncture—Research has shown that acupuncture (placing very fine needles into specific pressure points) can help increase endorphin levels.
7. Sunlight—Time spent in the sun can help release ß-endorphins from the skin. Sunlight is also important for your serotonin and dopamine levels.
8. Laughter—Laughing can trigger endorphins, dopamine, and serotonin.
9. Acts of kindness—Studies have shown that performing an act of kindness can release endorphins and oxytocin—making both you and the recipient of the act feel good!
10. Inhalation aromatherapy—Aromatherapy can be soothing and promote endorphin release as well as support better sleep, comfort levels, and stress management.
11. Sex—Intimate time can also trigger a release of feel-good endorphins.
12. Food—Certain foods can also boost your mood by releasing endorphins, including dark chocolate (70% cacao or higher), spicy peppers, and wasabi.

Supplements for Endorphins

If you’re looking to support healthy endorphin levels with supplements, you may want to try:

• L-theanine—One study in rats showed that L-theanine significantly affected their pain thresholds.
• B vitamins—B vitamins play an important role in metabolic health, as endorphins are large proteins and need to be synthesized by your metabolism.
• Vitamin D
• Ginkgo biloba—One study on rats showed that ginkgo biloba supported their pain threshold. This supplement also has antioxidant properties and may support a healthy inflammatory response and brain function.
• Vitamin C—Studies show that vitamin C modulates the release of endorphins.