Health and Wellbeing

Oxytocin: Here’s How You Can Bond, Love More, and Create Meaningful Relationships.

A condensed review of the “love hormone” and practical tips to optimize it via healthy lifestyle choices

By seeking opportunities to develop relationships with others and exhibiting love, care, and compassion, we might tap into the power of a unique molecule and create a ripple effect of bonding, optimism, and wellness impacting the lives of others.

While working as a researcher and a writer, I have had the opportunity to delve into the fascinating world of neurotransmitters and hormones.

Recently, some subscribers, having appreciated my previous articles on neurotransmitters like dopamine and serotonin, expressed a desire to learn more about oxytocin.

The general public commonly misunderstands Oxytocin. For example, some sources promote products or misinformation with false claims of boosting production. We must exercise caution and carefully evaluate the credibility of sources when learning about this molecule.

As I am particularly interested in this hormone, I have decided to summarize the results of my studies on oxytocin into a short essay to increase your understanding of this vital hormone and its multiple functions in the body and mind providing references from credible sources.

I first learned about oxytocin in the mid-1970s while studying hormones and neurotransmitters. This was due to the groundbreaking work of Dr. Vincent du Vigneaud, whose outstanding lecture on the subject was delivered when he received the Nobel Prize in Chemistry in 1955.

Oxytocin is a neurotransmitter and hormone that plays a crucial role in numerous bodily functions, such as social bonding, childbirth, and sexual reproduction. This neurochemical is repeatedly called the “love hormone” because it involves social bonding, intimacy, and affection.

This article aims to provide essential information on oxytocin, a hormone, and neurotransmitter, and demonstrate how healthy lifestyle choices can optimize production and function. I hope this piece will serve as a valuable resource for those seeking to deepen their understanding of this vital molecule.

What is oxytocin?

“Oxytocin was discovered in 1909 when Sir Henry H. Dale found that an extract from the human posterior pituitary gland contracted the uterus of a pregnant cat. Sir Dale named the unknown substance oxytocin, using the Greek words for quick and birth.” [Source]

Oxytocin is a neurochemical hormone found in every mammalian, including humans. This multi-functional hormone also acts as a neurotransmitter in specific brain regions.

Oxytocin is produced in the hypothalamus. It is released into the bloodstream by the posterior pituitary gland. Oxytocin can be released into the bloodstream in response to various stimuli, including stress or anxiety.

“Oxytocin is a peptide of only nine amino acids: the sequence is Cysteine–Tyrosine–Isoleucine–Glutamine–Asparagine–Cysteine–Proline–Leucine–Glycineamide (The Cysteine residues form a sulfur bridge.” [Source]

The oxytocin receptor gene (OXTR) provides the instructions for making the oxytocin receptor protein. The oxytocin receptor is a protein found on the surface of cells. When oxytocin binds to the receptor, it sends a signal to the cells that help to regulate various physiological processes.

“This gene encodes a precursor protein processed to produce oxytocin and neurophysin I. Oxytocin is synthesized as an inactive precursor in the hypothalamus and its carrier protein, neurophysin I. Together with neurophysin, it is packaged into neurosecretory vesicles and transported axonally to the nerve endings in the neurohypophysis, where it is either stored or secreted into the bloodstream.” [Source — NIH Database]

The brain regulates oxytocin using various hormones, neurotransmitters, and nerve impulses. For example, while the vasopressin hormone can stimulate the release of oxytocin, the GABA neurotransmitter can inhibit its release. But oxytocin can lower the stress effects of vasopressin and adrenalin. Therefore, it makes the body feel so joyful.

Interestingly even though they have similarities in social functions, oxytocin acts just the opposite of vasopressin which puts the body in fight-flight-freeze mode. For example, vasopressin is also involved in social behavior, but it has more of a role in aggression and territoriality.

Nerve impulses from the brain and the spinal cord and sensory stimuli can also regulate oxytocin levels. For example, touch, smell, sight, and sound sensations stimulate oxytocin and cause pleasant emotional arousal.

Besides the brain, the body produces oxytocin in the testicles, ovaries, blood vessel walls, and heart.

Readers interested in the scientific details of this hormone can check this publicly available book chapter in Wiley Online Library’s Neuroscience and Therapeutics Journal titled REVIEW: Oxytocin: Crossing the Bridge between Basic Science and Pharmacotherapy.

The Role and Function of Oxytocin

Literature indicates that oxytocin has several functions and effects on the body.

“Physiological and pathological functions such as sexual activity, penile erection, ejaculation, pregnancy, uterus contraction, milk ejection, maternal behavior, osteoporosis, diabetes, cancer, social bonding, and stress. It makes oxytocin and its receptor a potential candidate for drug therapy.” [Source]

Studies report that oxytocin is released in large amounts during social bonding experiences, such as when breastfeeding, sexual activity, and childbirth. This hormone promotes feelings of love, attachment, and trust to build social bonds.

Oxytocin plays a crucial role in sexual reproduction. For example, in men, it is involved in ejaculation. In women, it is involved in the contraction of the uterus during childbirth and breastfeeding.

However, the most crucial function of oxytocin is stress and anxiety regulation. It has a calming effect on the body and mind by lowering stress and anxiety. Some studies indicate that oxytocin can improve mood and reduce the symptoms of anxiety disorders.

As oxytocin has been shown to have analgesic effects, scientists believe it might be involved in pain regulation. I agree with this hypothesis. We feel less pain when we have a good mood and bond with others.

Studies indicate that oxytocin can lower blood pressure and increase heart rate variability. Therefore, this hormone looks valuable for cardiovascular health.

Numerous animal studies demonstrated increased oxytocin levels after pleasant and rhythmic touch. When injected into animals, this synthetic hormone lowered their blood pressure and reduced their stress, anxiety, and depression. Researchers investigate similar effects on humans.

This paper informs that “in humans, oxytocin plasma levels were higher and blood pressure was lower in premenopausal women who said they got more hugs from a spouse or partner.”

Moreover, in my field, some cognitive scientists believe that oxytocin might play a role in improving cognitive function, especially memory. I also come across some papers mentioning its immune function, but the mechanisms are still unclear.

Recent studies also mention the appetite control mechanism of oxytocin. For example, this review paper informs that “intranasal oxytocin is currently being evaluated in human clinical trials to learn whether oxytocin-based therapeutics can be used to treat obesity and its associated sequela.”

Dr. Vincent du Vigneaud isolated and identified the hormone creating a synthetic version. His outstanding work received Nobel Prize in Chemistry in 1955.

In medicine, synthetic oxytocin is commonly known by the brand name Pitocin or Syntocinon in different countries. It is a prescription medication used to induce labor and several other conditions.

Is it possible to have too much or too little oxytocin?

As the body tightly controls and regulates hormones and neurotransmitters, it is usually not possible to have excess oxytocin unless one has a genetic defect.

The only viable way to have excess oxytocin is via supplements and medication in the form of synthetic hormones.

However, if you have an excess of oxytocin, qualified healthcare professionals might recommend medications or supplements to decrease oxytocin levels by blocking the effects of oxytocin or supplements that can inhibit oxytocin production.

For example, some medications known as oxytocin receptor antagonists can reduce the effects of excessive oxytocin and even lower the production. You need to seek support from your family physician, who might refer you to an endocrinologist.

The medication and supplement options for oxytocin must be used under the guidance of qualified healthcare professionals. Self-medicating with oxytocin medication or oxytocin-boosting supplements can be harmful as they might cause various side effects.

The common side effects of excess oxytocin are high blood pressure, as it can cause the blood vessels to constrict, headaches, and water retention. In addition, if it is not treated timely, it might lead to water intoxication.

Deficiency is also possibly caused by underlying health conditions, especially hormonal disorders.

Symptoms of oxytocin deficiency may include difficulty bonding with others, social awkwardness, social phobia, and unexplained increases in stress and anxiety.

A holistic approach is to optimize oxytocin levels naturally using healthy lifestyle habits that I cover in the next section.

Measurement of Oxytocin

Oxytocin can be measured using blood, urine, and saliva tests. However, the accuracy and reliability of these tests are not yet fully understood. Thus, they might not comprehensively assess oxytocin levels in the body or specific brain regions.

There is no established normal range for oxytocin levels in the body. Oxytocin levels are typically evaluated in the context of an individual’s specific circumstances and compared to their own baseline levels.

Levels can vary depending on the individual and the context in which they are being measured. Some variables are age, gender, and the time of day. Researchers and practitioners use the measurements for various purposes.

If you are interested in measuring oxytocin for scientific reasons, you might check this comprehensive paper on Psychoneuroendocrinology titled “Challenges for Measuring Oxytocin: The Blind Men and the Elephant?” including links to 55 other scientific papers.

Lifestyle Choices to Possibly Optimize Oxytocin Levels Naturally

1 — Hugging, Kissing, Cuddling, and Intimacy

The most effective and proven way to optimize oxytocin is hugging, kissing, cuddling, friendly approach, smiling, sensual touch, and sexual intimacy, as these activities can trigger oxytocin production in the brain noticeably.

You may experience feelings of bonding, joy, contentment, serenity, and happiness in social situations with loved ones and at enjoyable parties due to the release of oxytocin that promotes these pleasant emotions.

This article published by Harvard Medical School informs that “Our bodies produce oxytocin when we’re excited by our sexual partner, and when we fall in love. That’s why it has earned the nicknames, “love hormone” and “cuddle hormone.”

Oxytocin levels sharply peak in both men and women during orgasm. Therefore, some scientists hypothesize that oxytocin might also facilitate the transport of sperm.

2 — Meaningful and altruistic activities

Psychologists believe participating in meaningful social activities supporting others can significantly increase oxytocin levels due to the hormone’s documented effects on social bonding and attachment.

Research has shown that engaging in activities that foster social connections can increase the hormone’s production. Therefore, individuals with strong social bonds with others and who engage in altruistic behaviors tend to have higher oxytocin levels.

Teamwork, which often involves social bonding, support, and cooperation, is also thought to increase oxytocin levels. Business leaders understand the role of oxytocin and mingle with people to be more creative and productive.

I have noticed this phenomenon in my own life as well. I consistently feel joy when I engage in meaningful conversations with others, participate in volunteering activities, or perform acts of kindness for friends, loved ones, colleagues, and even strangers.

This is likely due to the increased production of oxytocin due to these activities, as oxytocin promotes feelings of bonding, acceptance, and happiness.

3 — Rest, Recovery, Meditation, and Other Mindfulness Practices

There is substantial evidence that stress can reduce oxytocin levels in neurons. As such, any mental activity that can potentially reduce stress may be beneficial in optimizing oxytocin levels.

Research has frequently mentioned meditation and other mindfulness practices as being helpful in this regard. Loving-kindness meditation or compassion meditation that sends love to others without expectation is the most effective form of contemplation to trigger oxytocin and optimize it naturally.

For example, a 2019 study on Biophysics and Physicobiology investigated the effects of mindfulness meditation on the hypothalamic-pituitary-adrenal (HPA) axis-oxytocin model. It showed a reduction in stress and anxiety, resulting in contentment.

A 2016 study on Social Cognitive and Affective Neuroscience investigated the effects of oxytocin in spiritual people performing meditation and other mindfulness activities and found strong relationships.

If you wish to optimize your oxytocin levels, it may be helpful to consider strategies for reducing stress, such as resting and recovering from physical exertion, practicing meditation or mindfulness techniques, and engaging in activities that allow you to enter a state of flow.

Yoga and other mindfulness practices may also be beneficial in this regard.

4 — Moderate Exercise and Listening to Slow/Fast Tempo Music

Some studies indicate that aerobic exercises like walking and swimming and resistance training like weightlifting and calisthenics can increase oxytocin levels.

It is unsurprising that exercise can increase oxytocin levels, as it is well-established that physical activity can enhance the production of other neurotransmitters such as dopamine and serotonin.

A study published in Nature mentioned that high-intensity martial arts training significantly increased oxytocin levels immediately after the training, returning to baseline levels following a cool-down period.

The study’s findings suggest that “beneficial effects of traditional martial arts may be in part mediated by oxytocin release and underscore the potential therapeutic applications of these methods for disorders involving social dysfunction, such as autism, conduct problems, or schizophrenia.”

Listening to music while exercising or resting can also boost oxytocin levels. For example, this 2017 study concluded that “listening to slow-tempo and fast-tempo music is accompanied by an increase in the oxytocin level and a decrease in the cortisol level, respectively.”

The researchers imply that “such music listening-related changes in oxytocin and cortisol are involved in physiological relaxation and emotional excitation, respectively.”

In 2021, Harvard Medical School posted an article titled Oxytocin: The love hormone informing “Oxytocin can help us bond with loved ones and can be released through touch, music, and exercise.”

5 — Eating (Possibly Some Foods and Supplements)

While I have not encountered research studies explicitly examining the effects of food ingredients on oxytocin release, it is possible that eating certain foods and drinking enjoyable beverages may trigger the release of oxytocin.

Some experts hypothesize that specific vitamins, amino acids, and minerals present in food may contribute to oxytocin production.

As it is a peptide hormone, consuming bioavailable proteins, including amino acids like leucine, isoleucine, cysteine, tyrosine, glutamine, asparagine, and proline, might provide the required nutrition. However, we need catalyzing micronutrients such as magnesium to synthesize proteins.

Dairy products, chocolate, nuts, and seeds are among the most frequently mentioned as potentially having this effect. However, empirical studies are needed to confirm these claims and to identify any specific nutrients that may influence oxytocin levels.

Vitamins look promising. For example, a 2020 clinical trial published in the Journal of Affective Disorders researching depression and Vitamin D levels identified a noticeable link between oxytocin and Vitamin D levels.

According to alternative medicine practitioners, some oxytocin-boosting herbs are wild yam, licorice root, fenugreek, milk thistle, and ashwagandha. I have yet to come across papers explaining the mechanisms.

6 — Medication and Healthcare Support

There are medication options to increase oxytocin levels for those with proven deficiency and associated disorders such as autism and other social behavior-related conditions. The common ones are nasal sprays and injections. However, their efficiency in treating these chronic conditions is unclear.

As documented in this paper, “experimental studies and small clinical trials have suggested that treatment with intranasal oxytocin may reduce social impairment in persons with an autism spectrum disorder. Oxytocin has been administered in clinical practice to many children with an autism spectrum disorder.”

However, I reviewed two clinical studies which provided no positive effects. For example, a 2020 randomized control trial published in Nature did not recommend continuous intranasal oxytocin treatment alone for autism spectrum disorder (ASD) even though large-scale trial suggests oxytocin’s possibility to treat ASD.

This 2021 placebo-controlled trial of intranasal oxytocin therapy published in the New England Journal of Medicine “showed no significant between-group differences in the least-squares mean change from baseline on measures of social or cognitive functioning over a period of 24 weeks.”

However, synthetic oxytocin is often used to support women during pregnancy and childbirth. Synthetic oxytocin is a manufactured form of hormone used to mimic its effects on the body.

For example, this systemic review investigating postpartum depression states that “women are routinely given synthetic oxytocin to induce or augment labor and to prevent postpartum hemorrhage.”

Conclusions and Takeaways

“The story of oxytocin begins right before pregnancy, continues during birth, and later, travels from the brain to the heart and throughout the entire body, triggering or modulating a full range of physiological functions and emotions: happiness, attraction, love, affection, and hatred after stress,” as articulated in this paper.

The brain regulates oxytocin using various hormones, neurotransmitters, and nerve impulses. Under normal circumstances, the body produces oxytocin in response to bonding behaviors such as touching, hugging, and kissing.

Other effective ways to optimize oxytocin levels are rest, recovery, regular meditation, especially compassion and loving-kindness meditation.

Social interactions and teamwork can also significantly increase oxytocin production. Regular exercise, dance, martial arts, and listening to music are also effective ways to naturally optimize this hormone and neurotransmitter.

However, underlying health conditions may affect the body’s ability to produce oxytocin. Therefore, supplements and medication are options for those with a deficiency for underlying conditions with support from qualified healthcare professionals like endocrinologists.

Medication, supplements, and synthetic forms of oxytocin may have side effects and potentially cause hormonal imbalances in the body. Therefore, using these options only under the guidance and supervision of qualified healthcare professionals when needed is essential.

As we continue to learn more about the powerful effects of oxytocin, it is clear that this molecule has the potential to improve our physical and emotional well-being significantly.

By actively seeking out opportunities to bond with others and show love, care, and compassion, we can harness the benefits of oxytocin and create a positive ripple effect that touches the lives of those around us.

Let’s take this knowledge and use it to make a meaningful difference in our own lives and the lives of those we care about.

While increasing the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine and serotonin, one of my writing goals is to create awareness of the major causes and risk factors of common diseases leading to death and suffering for many people.

To achieve my goal, I documented numerous articles describing my holistic health findings from the literature, observations, and personal experience. Here are the links for easy access.

Metabolic Syndrome, Obesity, Type II Diabetes, Fatty Liver Disease, Heart Disease and Strokes, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.

I also wrote about valuable nutrients. Here are the links for easy access:

Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.

Thank you for reading my perspectives. I wish you a healthy and happy life.

Disclaimer: My posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.

I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

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