mental health
OXTR

Protect Yourself Against Stress and Mood Problems with the Oxytocin (OXTR) Gene

Written by Matt Carland, PhD on August 21st, 2019
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When it comes to determining your overall mood and sensitivity to stress, one of the most important neurotransmitters is oxytocin. Oxytocin helps regulate many different systems in the brain involved in stress, anxiety, and promoting positive moods. Therefore, learning about your oxytocin-related genes is a key step when it comes to boosting your mood!

Summary

You’ve probably heard of oxytocin before. This important hormone neurotransmitter (neuropeptide) is pretty famous for its role in stresssocial behavior and emotional bonding [RRRRR].

A lot of research has shown that people’s natural levels of oxytocin determine how friendly, empathetic, and trusting (“pro-social”) they are [R].

Boosting peoples’ oxytocin levels – such as by giving them nasal sprays that contain oxytocin – increases trust and promotes social cooperation in humans [RR]. Similar results are seen when giving oxytocin to animals. For example, increasing oxytocin levels increases pro-social behavior and reduces social anxiety in both rats and mice [RR].

Therefore, the level of oxytocin you have – and how sensitive you are to its effects – can play a major role in your behavior and mood on a daily basis. But how does it work?

In this post, we’re going to focus in on one of the main genetic mechanisms involved in determining how sensitive you are to social stress, and what this can tell you about your relative risk for developing chronic mood problems.

Oxytocin is a neurotransmitter that can have a powerful influence on your overall mood and long-term mental health.

Oxytocin: How Does It Work?

The brain’s oxytocin system is complex, and there are many different mechanisms and pathways that are responsible for its diverse effects on mood, social behavior, interpersonal relationships, and even cognitive ability.

But when it comes to how you react to stress, one of the main mechanisms involves the effects of oxytocin on a specific brain structure: the amygdala.

The amygdala is well-known for its role in stimulating fear and anxiety in response to stressful or dangerous situations. However, its role is actually more complicated than just triggering or creating these emotional states: the amygdala is constantly “scanning” your environment for potential threats, and helping you to prepare for action accordingly. The more sensitive your amygdala is to signs of threat – and the more strongly it responds – the more stressed out and anxious you will feel [RR].

So where does oxytocin fit into this? Well, oxytocin is one of the main neurotransmitters responsible for inhibiting the amygdala. In other words, having more oxytocin activity gives you better protection against stress, fear, and anxiety, since it counteracts the part of your brain that is triggering and amplifying your body’s stress responses in the first place [RRRRR].

This means that there are two main factors that determine how sensitive you are to these negative moods:

  1. How sensitive your amygdala is. The larger and more active your amygdala is, the more easily it will trigger negative moods like stress and anxiety [RRRR].
     
  2. Your levels and sensitivity to oxytocin. If you have higher levels of oxytocin – or a greater number of oxytocin receptors in your brain – then you’ll be less susceptible to negative moods and emotions [RRRRRR].

 

 

Oxytocin levels and amygdala activation are two of the most important factors that shape your mood.

The Role of the Oxytocin Receptor (OXTR) Gene

The OXTR gene is important for your mood because it plays a role in both sides of the “stress reactivity” equation.

The gene itself codes for oxytocin receptors, which are the main mechanisms that allow oxytocin to shape and control how your brain processes information. In other words, the number of oxytocin receptors you have determine how sensitive your brain is to oxytocin’s effects (such as reducing stress and anxiety) [RR].

Because oxytocin also suppresses amygdala activity, this gene also affects the sensitivity of your amygdala to potential threats. For example, if you have a copy of this gene that makes you less sensitive to oxytocin, your amygdala will be chronically over-active, which will cause it to grow larger and stronger. This, in turn, will further increase your sensitivity to common sources of stress and anxiety [RRRRR].

The OXTR gene affects multiple biological mechanisms that influence your overall sensitivity to stress and anxiety.

Your OXTR Genotype – And What It Means For You

Below is your genotype for rs2254298, one of the most important and well-studied SNPs in the OXTR gene:

 

SNP Table

variant genotype frequency risk allele
rs2254298

 

In general, the more common ‘GG’ genotype is the better one to have when it comes to being resilient against stress, anxiety, and other mood problems.

However, it does have a downside – while ‘GG’ carriers are happier and more social, they are at increased risk of experiencing loneliness [R].

On the other hand, the ‘A’ allele is associated with a tendency to experience less positive emotion overall [R]. This allele is also associated with greater sensitivity to stress, poorer stress management skills, and increased risk for a variety of mood-related disorders including depression, anxiety, and PTSD. Presumably, this is because people with the ‘A’ allele have oxytocin systems that are not working as efficiently [RRR].

For example, in a task where subjects were asked to evaluate a series of faces with different emotional expressions, people with the ‘A’ allele were more likely to interpret ambiguous or neutral faces as threatening [R].

Carriers of the ‘A’ allele also have larger amygdalas, as well as elevated neural activity in the amygdala when looking at facial expressions. This suggests that they are more easily “stressed out” by social cues in general [RRR].

This greater propensity for social stress and anxiety also translates into impaired decision-making behavior and executive function. For example, subjects with the ‘A’ allele are slower to categorize the emotions of different faces, suggesting that this added stress is probably affecting them cognitively as well [RRRR].

So how significant are these effects in the bigger picture? Well, being more sensitive to stress has been linked to increased risk of developing chronic mood problems.

For example, if you take two groups of people who experienced early-life stress and sort them according to their genotype for this SNP, people with the ‘AA’ or ‘AG’ genotype will be significantly more likely to have a mood disorder than people with the more typical ‘GG’ genotype – even if their overall stress levels were similar [RRR]!

This illustrates how even individual genes can have a big impact on how we respond to stress, and can even affect the long-term consequences that this can have on our health.

The ‘A’ allele for rs2254298 is associated with an elevated risk of chronic mood problems, whereas the ‘GG’ genotype is associated with reduced risk.

Recommendations

What You Can Do About Your OXTR Gene

Finding ways to reduce your stress levels is helpful for anyone since we all experience stress in daily life.

Nonetheless, this will be even more crucial for people who carry an ‘A’ allele for this SNP, since this will also address the other “side” of the stress equation (increased vulnerability to stress and other negative emotions) [R].

The following approaches may boost oxytocin and reduce stress:

  1. Yoga: Practicing yoga has been found to increase oxytocin levels throughout the body and nervous system [RR]. It also helps reduce stress, as practising yoga typically involves improving your breathing, lowering your heart rate, and reducing overall blood pressure. All of these physical effects help regulate your HPA axis, which not only reduces stress levels but also enhances your ability to cope when especially stressful situations arise [RR].
     
  2. Massage: Massages help stimulate the production and release of oxytocin throughout the brain, which is probably one of the main reasons why massages are so good at reducing stress and improving mood [RR].
     
  3. Exercise: Exercise triggers the production and release of oxytocin in the brain, and may even increase the activity of the OXTR gene itself [RRR]. In fact, increased oxytocin levels may also be why exercise is so beneficial for the heart and circulatory system [RRRRR]. Exercise also has strong psychological benefits, such as increasing your overall resilience against stress [RR].

 

There are also some supplements and dietary factors that might help:

  1. Magnesium: The dietary mineral magnesium is very important for your oxytocin system, as it is required in order for oxytocin to actually bind to its receptors in your brain [R]. This probably explains why magnesium deficiencies can cause mood problems [RR], as well as why supplementing with magnesium can help treat mood disorders (such as anxiety) [RR].
     
  2. Melatonin: A handful of studies have shown that melatonin may directly increase the expression of the OXTR gene, which will result in a higher number of oxytocin receptors, thereby increasing your overall sensitivity to oxytocin and its effects [RR]. This is probably the reason why melatonin has been linked to improvements in the overall mood [R].
     
  3. Probiotics: Certain probiotic bacteria, such as Lactobacillus reuteri, can increase the expression of oxytocin receptors in your brain [R]. Mechanisms such as these may explain why taking probiotic supplements has been shown to reduce depressed moods and alleviate anxiety [RR].

>>> To learn more about over 30 other ways to boost your oxytocin levels, check out this SelfHacked post.

Author photo
Matt Carland
PhD

Matt received his PhD at the Université de Montréal in Neuroscience.

Matt holds multiple degrees in psychology, cognitive science, and neuroscience. He has over a decade of experience in academic research and has published a number of articles in scholarly journals. He currently works as a neuropsychologist in Montreal, where he performs research on the links between personality traits and the development of clinical disorders such as addiction, compulsive gambling, and disordered eating.

Disclaimer

The information on this website has not been evaluated by the Food & Drug Administration or any other official medical body. This information is presented for educational purposes only, and may not be used to diagnose or treat any illness or disease.

Also keep in mind that the “Risk Score” presented in this post is based only on a select number of SNPs, and therefore only represents a small portion of your total risk as an individual. Furthermore, these analyses are based primarily on associational studies, which do not necessarily imply causation. Finally, many other (non-genetic) factors can also play a significant role in the development of a disease or health condition — therefore, carrying any of the risk-associated genotypes discussed in this post does not necessarily mean you are at increased risk of developing a major health condition.

Always consult your doctor before acting on any information or recommendations discussed in this post — especially if you are pregnant, nursing, taking medication, or have been officially diagnosed with a medical condition.

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