Happiness hormones - what are they and how can they be activated?

Whether we feel happy and comfortable is largely based on the presence and functionality of some powerful messenger substances, the Hormones and neurotransmitters, definitely. These are released as chemical or electrical impulses and help us to feel the feelings that we feel. You have stimulating, relaxing and pain -relieving effects. All in all, happiness hormones and neurotransmitters sometimes don't work as we would like. In order to understand this better, we take a closer look at the happiness hormones and its function in the blog article and maybe you will find one or the other hint, for more happiness and well -being in your life.

The different happiness hormones and their effect in the body?

For Feelings of happiness and well -being Various neurotransmitters and hormones are responsible, which are formed in the brain and intestine and are distributed in the body via the blood and nerve tracts. In combination, you can develop your effect even better. But every happiness hormone also has its own tasks:


Functional designation



Drive hormone

Triggers joy, desire, desire and interest. It strengthens the inner drive and motivation.


Feel-good hormone

Makes us happy, but also calmly, balanced and satisfied. Promotes the feeling of satiety after the meal and reduces stress and fear of fear. Provides vigor and motivation on bright, sunny days. In winter and evening it is converted into the opponent Melatonin and makes us tired and ensures relaxation.


Cuddly hormone

Is distributed with skin touch, stroking and massage. The feeling of trust and bond between partners and mother-child reduces stress.

Adrenaline and noradrenaline

Mut hormones

Provide short -term, positive stress, increase the concentration and willingness to act and make us growing, motivated and more powerful.


Energy hormones

The body's pain reliever that starts immediately in the event of injuries. But also promotes joy and the feeling of happiness through positive experiences and strengthens motivation.


Lust hormones

Increases the sensation of pleasure and, when falling in love, ensure that the stomach tingling. Is also released with long endurance units and is the stem substance for the Mut-Hormone Adrenaline and Noradrenaline.


Every hormone and every neurotransmitter have its own tasks, but it is always about their Interaction And like this in balance to stand by each other. You can imagine the whole system like a mobile: If you cushion an object, the whole mobile and the other parts get on the move and you have to mutually balancing, so that the system is balanced and calm.

Activate and release happiness hormones?

You can help your natural messenger and your happiness hormones in different ways, activate and thus increase their effect in your body:

  • sunlight Activates endorphins and serotonin levels.
  • movement and sport Has many advantages for physical health. Movement can also have a positive effect on emotional well -being by releasing endorphins, dopamine, noradrenaline, serotonin and phenethylamine. Maybe you've ever got from the so -called Runner's highheard that occurs after long sports and above all endurance units and releases a wave of neurotransmitters.
  • Laugh together With friends and family, it can help to reduce fear and stressful feelings and improve the mood by increasing dopamine and endorphin levels.
  • Cooking and eating Can even activate different messenger substances: By enjoying a delicious food, serotonin, dopamine and endorphins can be released. If you share the food with someone you love, this can raise the oxytocin levels. We take a closer look at which nutrients and thus foods your body needs to be able to form happiness hormones and which foods stimulate the distribution.
  • music Can activate the happiness hormones in different ways. By listening to music, on the one hand, your dopamine production can be stimulated or your mood is improved and the serotonin level increases. In contrast, endorphins are still released in the case of making music.
  • Yoga and meditation Can not only improve sleep and reduce stress, but also have a positive impact on dopamine and endorphin production. You don't know how to start, then have a look here Yoga for beginners and Mindfulness training.
  • time together Allows the love messenger oxytocin to rise, be it attracted to it or through physical affection such as kissing, cuddling or sex. Endorphins and dopamine can also be activated via the latter.
  • Stroke and cuddle from the pet Also increases the binding hormone oxytocin.
  • Good sleep helps to keep all messenger substances in balance, especially the dopamine.
  • Massages Can even activate 4 happiness hormones: serotonin, dopamine, endorphins and oxytocin. You get an extra portion of oxytocin when your partner massages you instead of a massage therapist.

Nutrients and foods for feelings of happiness and to feel good

Yours nutrition is not only important for your health, but also for The suggestion of feelings of happiness and well -being. There are spices and dishes that can stimulate the endorphin release, including chilli, pepper and pepperoni.

For the distribution of happiness hormones, it is also important that the required precursors from which the hormones are formed are absorbed through food. So food with a high content of amino acid Tryptophan, With Increased serotonin and melatonin mirrors connected. The amino acid tryptophan occurs primarily in eggs, meat, fish and seafood, dairy products, cashew nuts and beans. Small amounts of carbohydrates support serotonin formation. Bananas, pineapple and plums are suitable for this, but also dried fruit such as dates and figs. Chocolate is also associated with an increased serotonin level. However, you should fall back on the dark varieties that contain less sugar, since this in the long term, this in turn can have a negative impact on the mood. In addition, chickpeas are also very rich in tryptophane and are sometimes also referred to as the preliminary stage of antidepressants.

Just try how roasted chickpeas  or one Moroccan chickpea soup affect your feeling of happiness.

That Cuddly hormone oxytocin consists of 9 different amino acids, whereby the body 2 of it (isolucin and leucine) cannot produce itself and thus has to absorb through food. You can find these amino acids, for example, in rice, pea and hemp protein, but also in cores such as pumpkin and sunflower seeds and some legumes such as lentils.

These two important amino acids for the oxytocin release can be found in the vegan lens brocoli curry  and the vegan cereal bars.

But also the neurotransmitters Noradrenaline and phenethylaminewhich for Courage and pleasure worry are formed from amino acids, namely Tyrosine and phenylalanine. A diet in which you cover your protein requirement is also elementary for this. As a rule, around 1g protein per kilogram of body weight is required. This means that with a body weight of 60kg, your body needs 60g protein. However, note that the protein content of the food can vary greatly. However, these are only guidelines, for example, if you do a lot of sport, your protein requirement can be even higher.

Our Darm and our brain stand in closer connection To each other and many precursors of the messenger substances are formed in the intestine. One also says in our intestine is the seat of our second brain or abdominal brain. Studies showed that colon dysfunction such as irritable bowel syndrome usually goes hand in hand with mood swings and, conversely, the intestinal flora is often not optimally composed in mental illnesses such as depression. The brain needs a balanced ratio for the intestinal bacteria to produce happiness hormones with which it keeps itself healthy and stable. Probiotic and prebiotic food are a good way to increase the number of good intestinal bacteria on the one hand and, on the other hand, to deliver fiber as a food source. Probiotic are very rich Yogurt, kefir, buttermilk, kombucha, kimchi and sauerkraut. Together with the prebiotic Effective sources of food, for example Beans, onions, asparagus, leek and Jerusalem artichoke can you thus the distribution of happiness hormones like Dopamine and serotonin, influence positively.

How about one Asparagus salad with strawberries or one vegan high protein chili sin carne with prebiotics or one Kimchi With prebiotics for your health in the intestine to increase the release of happiness hormones?

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Our brain needs Omega-3 fatty acidsso that it works optimally. Since the happiness hormones are formed in a complex interplay, these important fatty acids also play a major role here. Studies show that omega-3 fatty acids achieve positive effects in the accompanying treatment of depression. You can do omega-3 fatty acids About scratched linseed or linseed oil record, tape. However, only one preliminary stage for the particularly effective shapes is contained here and the conversion rate depends on many different factors and is different. However, if you want to be sure to absorb enough from the brain-effective omega-3 fatty acids, you should open Algae oil To fall back on.

Foods that can dampen happiness hormones

Our brain only needs a small amount of sugar components to life and for its functions. With a balanced diet, however, he gets this sufficient via vegetables and fruit. Through the consumption of Soft drinks and sweets However, our brain is literally with Sugar flooded, through which Inflammation can arise that can ultimately lead to depression. Bread, pasta and all white flour products are metabolized in the body to sugar and therefore have a similar effect.

Sweetener Like aspartame or saccharin, studies have shown that the consumption enriches substances in the brain that the Inhibit the production and release of the messenger substances dopamine, noradrenaline and serotonin.

Among the fats there are both the good ones from, for example, olives, almonds or avocados, but also less good and hardened oils and margarine. A study showed that the participants All the more likely depressive became, The more bad fat, for example from fried, they have eaten over a period of 6 years.

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Frequently asked questions about happiness hormones:

Which hormone triggers happiness?

As the actual happiness hormone, this will Serotonin designated. But that is also for our happiness Dopamine Responsible by leading feelings and sensations, as well as ensuring inner drive and motivation. Together with fresh air, movement and sport both lead Noradrenaline on the feel-good combination.

What triggers endorphins?

Endorphine are the energy hormones and are activated on the one hand by positive experiences and lead to euphoria, but on the other hand they are also used for acute injuries and act as Natural painkillersBy you Block stimulus management in the spinal cord.

Which messenger substances are released when it comes to being in love?

That Phenethylamine Is the hormone of the lovers who the butterflies in the stomach caused. Above Cuddling Then this will Oxytocin released.

Why makes serotonin happy?

Serotonin Makes us happy because it stabilizes our psyche by it for Serenity, harmony and satisfaction worries. But it also dampens a number of unpleasant feelings such as fear, grief, concerns and aggression.

Which hormones are released when laughing?

At the Laugh will Serotonin and endorphins Released, which provide pure relaxation and loosened muscles. Laughing a minute is as effective as 30 minutes of relaxation training