Happiness hormones are a group of neurotransmitters and peptides that affect our mood, motivation, social relationships, and sense of pleasure. Each one works differently, but they all work together to regulate emotions and behavior.
• Serotonin: often referred to as the "calm hormone," it plays a role in regulating mood, sleep, appetite, and cognitive function. It is estimated that as much as 90% of serotonin is produced in the gut, highlighting the role of diet and microbiota in its production.
• Dopamine: crucial in the reward and motivation system. It is responsible for feelings of pleasure, concentration, energy, and motivation to act.
• Endorphins: natural opioid compounds produced by the body that relieve pain and induce euphoria and feelings of pleasure, often associated with the so-called "runner's high."
Although oxytocin is often referred to as the "love hormone" (especially in the context of bonds and relationships), in this article we will focus on the three substances mentioned above.
How do individual hormones work?
• Regulates mood and feelings of calmness.
• Affects sleep and appetite.
• Supports cognitive functions.
Its level is strongly dependent on tryptophan (an amino acid that the body uses for its synthesis).
• Enhances the feeling of reward and satisfaction after achieving a goal.
• Supports memory, concentration, and planning.
• Dopamine deficiency is associated with low mood and lack of motivation.
• They act as natural opioids that relieve pain and stress.
• They cause a feeling of euphoria, especially after intense exercise or laughter.
Your eating habits are very important for neurotransmitter production. Clinical studies show strong links between diet and mood.
• Tryptophan: essential for serotonin production (bananas, eggs, seeds).
• Tyrosine: a precursor to dopamine (dairy products, fish, nuts).
• Omega-3 fatty acids: support brain and neurotransmitter health.
• Fiber and probiotics: support the gut microbiota, which is involved in serotonin production.
• A diet high in processed foods and sugars, which can lead to sudden mood swings and impaired cognitive function.
Research clearly shows that physical activity has a strong impact on brain neurochemistry.
• Increases the secretion of endorphins, which act as natural painkillers and mood enhancers.
• Increases serotonin and dopamine levels, supporting mood regulation and reward.
• Reduces stress and anxiety by lowering cortisol and modulating the nervous system.
• Even moderate activity (e.g., 30 minutes a day) can be beneficial for your mood.
• Both aerobic and strength training have a positive effect on happiness hormones.
Diet and physical activity are the most powerful tools for naturally improving mood and mental health:
• Exercise increases the brain's sensitivity to neurotransmitters produced through diet.
• Healthy eating improves recovery after exercise, stabilizes blood sugar levels, and supports hormonal balance.
• Both factors together contribute to reducing depression and anxiety through their comprehensive effect on the central nervous system.
• Serotonin, dopamine, and endorphins are key substances that regulate mood, motivation, and overall happiness.
• A diet rich in essential amino acids, healthy fats, and probiotics supports their production.
• Regular physical activity increases their secretion and improves mental balance.
• Combining a healthy diet and exercise yields the best results for your health.
mental and physical.
1. https://pubmed.ncbi.nlm.nih.gov/39097997/
https://pubmed.ncbi.nlm.nih.gov/29150166/
3. https://pubmed.ncbi.nlm.nih.gov/32823562/4. https://portal.abczdrowie.pl/
food-that-releases-endorphins-7-key-products/
https://www.verywellmind.com/what-is-dopamine-5185621
https://www.elimidrol.com/r/happy-living-tips/how-exercise-boosts-mood-the-science-behind-physical-activity-happiness/
Prepared by: Justyna Kurasz
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