Happy Brain Chemicals: What Are They + How To Get More

Happiness is not just about good things happening in your life; a lot of it has to do with brain chemistry. The brain and body communicate with one another through neurotransmitters, and when activated, that communication results in the body releasing four primary hormones known as “happy hormones.” These happy brain chemicals include dopamine, serotonin, oxytocin, and endorphins.

Dopamine promotes positive feelings1 of pleasure and motivational control. It’s known to encourage a healthy memory, better sleep, and focused concentration.

“Dopamine is a chemical messenger in the brain that helps us feel good and motivated, and it can also affect our mood and emotions,” Kasparas Aleknavičius, M.D., head of medical affairs at Kilo Health explains. “When dopamine is released, it tells our brain that something good is happening and reinforces behaviors that lead to those good outcomes.”

Serotonin promotes feelings of happiness by supporting a happy mood, regularity (i.e., healthy, normal poops and digestion), and sleep hygiene.

Oxytocin is often released during positive physical interactions (e.g., with a partner, parent, sibling, or friend). The body and brain interpret social interactions and positive physical touch as a reward.

This happy hormone is also essential for managing healthy stress levels2 and is a critical natural aid during childbirth.

“Oxytocin is often called the ‘love hormone’ because it is released in response to social bonding and closeness, such as during childbirth, breastfeeding, and hugging,” Aleknavičius says. “Oxytocin acts on the brain to promote feelings of trust, empathy, and attachment, and it can also have physical effects.”

Endorphins are often associated with exercise, but other acts—such as sexual activity, eating, and drinking—can also release endorphins.

One easy way to help enhance happy brain chemicals is with a premium nootropic supplement, particularly a focus and concentration supplement with ingredients clinically shown to promote healthy neurotransmitter levels, like mindbodygreen’s focus+.*

Foods rich in tryptophan—e.g., turkey, oats, nuts and seeds, chicken, tuna, milk, and chocolate—can bolster the production of the mood-boosting hormone serotonin. In a 2022 study published by Nutritional Neuroscience, egg protein hydrolysate (a dietary supplement rich in tryptophan) was found to acutely affect cognition, mood, and stress management4.

Physical activity encourages the release of endorphins, dopamine, and serotonin5, according to a 2017 Brain Plasticity review. 

According to a 2014 review published by Cell, sun exposure causes the top layer of our skin to produce beta-endorphin6. Once released into the bloodstream, beta-endorphin travels to the brain the same way other reward-inducing hormones would.

While sunscreen should always be worn, anywhere from five to 30 minutes spent in the sun may be enough to provide the happy hormone-inducing benefits.

Any kind of touch—whether that’s a hug, kiss, cuddling, or sexual activity—encourages the production of oxytocin.

Happy brain chemicals can support a happy mood. In some cases, these happy hormones can even encourage feelings of motivation, alertness, and focus.