Oxytocin is the cuddle hormone that creates connection (Complete Guide)

Oxytocin is one of those chemicals you often read about. It makes you happy and content, and when you cuddle, its production increases. But there's much more you should know about this so-called "cuddle hormone." It's true that it contributes to your sense of happiness.

It involves feeling connected to others, physical contact, and meaningful interactions. Deficiencies can also arise, but these can be replenished.

If you want to know everything about oxytocin, read this article to find out exactly what it is, what it does in your body and mind, and how you can replenish any deficiencies.

Oxytocin is a neuropeptide produced by the brain (hypothalamus)[1] . It is known as the cuddle hormone because it is released when we hug or touch someone.

It functions as both a hormone and a neurotransmitter, facilitating communication between cells. It is found only in mammals.

It already plays a role during pregnancy and childbirth. It promotes uterine contractions during labor, initiates lactation, and encourages the formation of a bond between mother and child.

It's not for nothing that this substance is called oxytocin: it comes from the Greek words oxys (swift) and tokos (birth). A quick birth, in part, thanks to oxytocin.

Oxytocin is the hormone that helps us feel connected to others. Your body produces it in particularly large quantities when you're in love, during those first six months when you develop strong feelings for someone else.

Oxytocin primarily reinforces positive qualities like trust, openness, and generosity. It encourages you to feel more open and outgoing.

You need oxytocin to feel social and connected to others. It increases the pleasure you get from social activities by stimulating the production of the neurotransmitter anandamide. This substance is often nicknamed the "bliss molecule."

Together, oxytocin and anandamide are responsible for the sense of satisfaction you can get from being with others. Therefore, people who produce more of this cuddle hormone are generally more satisfied and better able to maintain relationships.

Oxytocin is released after touch. This touch must be desired, however. A touch can be brief; a handshake is enough. But it's also released during a pat on the back, a gentle hug, or even lovemaking.

But don't just hug your fellow human beings! Interacting with animals also releases oxytocin. Cuddling an animal has just as much of a positive impact on your mood and happiness.

Compliments also boost oxytocin production, as does listening to music. Listening to music and singing together, in particular, promotes oxytocin production. It makes you feel connected to others.

This cuddle hormone is considered an important hormone for your mental health. It supports your self-confidence, helps you relax, and is important in reducing stress.

Oxytocin is often seen as the driving force behind highly valued human qualities such as love, courage, empathy and trustworthiness.

But there's more to oxytocin. Scientists believe it's more of a social emotion enhancer. It amplifies emotions, both positive and negative. These emotions are meant to protect you.

It's not hard to see the idea behind it: oxytocin functions to strengthen the bond with your "tribe": with your family, colleagues or your favourite sports team.

While oxytocin has many positive effects, you can also see some negative ones emerge from the properties mentioned earlier [2] . If you feel so connected to your own group, you may become overprotective. You may find yourself wanting to bend or break the rules in order to protect someone.

Sometimes this attitude can also make people distrustful of others who aren't part of your social group. Oxytocin can fuel prejudice, jealousy, xenophobia, and aggression.

Unfortunately, you may suffer from an oxytocin deficiency. You can tell if you need more of this hormone by the following signs [3] :

• Little empathy for others
• Regularly depressed or anxious
• Have few feelings for other people
• Having trouble reaching orgasm
• Communication problems
• You don't care much for social activities
• Difficulty maintaining long-term relationships
• Craving for sweet foods high in carbohydrates
• Anger and aggression
• Addiction-prone
• Often angry and/or aggressive

Not everyone who experiences one or more of these symptoms has an oxytocin deficiency. Some of the symptoms can also be triggered by life events or other conditions. If you're concerned about a symptom, make an appointment with your doctor.

Oxytocin deficiencies can have various causes. For example, deficiencies are linked to certain mental disorders, such as autism, schizophrenia, depression and anxiety disorders [4] .

But events you've experienced can also influence hormone production. Someone who was abused or sexually assaulted in childhood may now have a negative reaction to touch.

It's been proven that people who have been sexually abused don't produce oxytocin when touched. High levels of stress can also inhibit oxytocin production.

There are also certain conditions in which people can experience low oxytocin levels. These include MS, Parkinson's disease, CFS, and fibromyalgia.

In adults, a deficiency of oxytocin, as mentioned above, can cause a number of symptoms. However, at a young age, it can have serious consequences. The substance plays a vital role in brain development.

Oxytocin production should therefore be stimulated after birth through frequent skin-to-skin contact with the baby. This will help the baby develop a greater sense of security and safety.

Testing neurotransmitters in the blood is not very accurate. Levels are usually tested via blood, saliva, or urine. However, experts indicate that these levels don't truly reflect what's happening in the brain.

Oxytocin is an exception in this regard. When you test this substance, the blood levels seem to correspond well with the brain levels. Scientists can measure peaks in oxytocin levels [5] that occur after certain behaviors.

If you'd like to have your oxytocin levels measured, you'll likely be disappointed. Testing for this isn't common, and your doctor usually won't want to do it.

So, it's best to observe your own behavior and feelings based on the aforementioned list of signs that indicate an oxytocin deficiency. If you think you have such a deficiency, below you'll find a list of ways to replenish it.

Are you looking for a natural way to increase your oxytocin levels? Interacting with people, animals, and listening to music are all good ways to restore the cuddle hormone. Check out the list below and see what you can do to boost oxytocin.

If you enjoy massage, you're in luck. A 15-minute massage will not only relax you but also boost your oxytocin levels. And that doesn't just apply to receiving a massage. Giving one helps too.

Daily meditation helps reduce anxiety and stress. It increases your compassion for others and yourself and improves your mood. This already increases your oxytocin levels.

You'll achieve an even greater effect by focusing your meditation on love and compassion for others. Focus on your sense of connection with all beings around you.

The benefits of meditation are endless!

People who regularly cuddle a dog are doing well. Research [6] shows that petting and cuddling leads to an increase in oxytocin levels in both dogs and humans.

This study only examined contact with a dog. But it's logical that this works just as well as cuddling with your cat, horse, or rabbit.

Yoga can also boost your oxytocin levels, according to research [7] . A small study investigated whether yoga could improve oxytocin levels in people with schizophrenia.

Fifteen participants participated and practiced yoga for one month. They noticed improvements in their ability to recognize emotions and improved social functioning. Their oxytocin levels also increased.

Music has a profound effect on us humans. It can improve your mood, motivation, and concentration. It also helps us connect with each other, an effect linked to oxytocin.

Connecting with good friends significantly contributes to your well-being. Socializing with friends makes you feel happier and more likely to want to spend time with them. You trust each other, and that trust only increases as you spend more time together. This leads to an increase in oxytocin.

Making love with a partner creates a sense of connection. Sexuality, and especially an orgasm, is the key to increasing oxytocin levels. And the beauty of it is that it works for both of you.

Healthy forms of exercise help boost oxytocin levels. You don't even have to go to the gym or participate in any specific sports. Simply taking a walk in the fresh air or going for a bike ride is enough.

Sharing feelings with others, like saying you care, is a great way to increase oxytocin production. This strengthens the bond with your friend and encourages them to share their feelings.

Interacting with each other this way also increases the likelihood of touching each other (just putting a hand on a shoulder or giving a hug). This also stimulates oxytocin production.

Humor, like music, is something we share with others. Laughing with others, whether with a group of friends or at the theater, makes you feel connected to others.

Crying might seem unpleasant, but it's actually good for you. Studies have shown that suppressing your feelings causes a drop in oxytocin levels. This causes stress and only makes emotions come back more intensely.

Crying provides a release, after which you can relax again. By giving space to your emotions, you feel better, and because of this, crying has the same effect on your oxytocin levels as meditation or exercise.

Sharing food is also a good way to boost your oxytocin production, as has been shown in research [8] with chimpanzees.

It's logical that it works the same way for people. It creates a sense of connection. You enjoy not only the good food, but also each other's company.

A bond with someone can be strengthened through meaningful and in-depth conversations. It's important to listen carefully (actively) and show that someone's opinion or perspective matters. Show that you care and be genuine.

These kinds of conversations help increase the trust you have and, of course, also help keep your oxytocin levels up.

If you think you have an oxytocin deficiency, you may have considered taking a supplement. There are oral oxytocin medications/drugs available, but these are not recommended. Real oxytocin is not sustainable and breaks down after a few minutes.

When doctors prescribe it, they will give it by injection, because if you take it as a capsule, it is lost in the stomach.

Natural supplements that can help support your oxytocin levels include magnesium and vitamin C. These are necessary for oxytocin to function properly. Probiotics like Lactobacillus reuteri can also improve oxytocin levels.

Another supplement that can help is melatonin. It's used to help you sleep better, but even a small dose can stimulate your body to produce more of the cuddle hormone. Sage and fenugreek have been shown to support the production of the cuddle hormone in pregnant women.