Medically Reviewed by Lucas Rosa, PhD in Molecular Biology

When you think of hormones, you might picture testosterone, estrogen, or even cortisol. But have you ever heard of pheromones?

These invisible chemical messengers aren’t exactly hormones, but they play an essential role in the way our bodies communicate, without a single word being spoken.

Often associated with attraction, pheromones affect behavior, emotions, and even physiological responses in subtle yet powerful ways.

In this article, we’ll explore what pheromones are, how they work, where they come from, why they matter, and how you can support a natural balance in your body.

What Are Pheromones?

Pheromones are naturally occurring chemical signals that the body releases to influence the behavior or physiology of others – usually of the same species. Unlike regular hormones, which act internally, pheromones are secreted outside the body and are picked up by others, usually through the nose or skin contact. (1)

In the animal kingdom, pheromones are well-known for their role in mating, territory marking, and social bonding. In humans, their function is more subtle, but still incredibly impactful.

How Do Pheromones Work?

Humans detect pheromones through a part of the nose called the vomeronasal organ (VNO), though there’s still scientific debate about how active this organ is in adults. Once detected, pheromones trigger responses in the brain that can influence mood, sexual attraction, aggression, and even synchronization of menstrual cycles. (2)

There are several types of pheromones, including:

• Sex Pheromones: These increase attraction and sexual arousal.
• Alarm Pheromones: These alert others to danger or stress.
• Territorial Pheromones: These signal property or space ownership.
• Maternal Pheromones: These promote bonding between mother and baby.

Even if you don’t smell them consciously, your body may be responding to them without your knowledge.

Why Are Pheromones Useful?

Though the science is still emerging, studies have shown that pheromones can:

• Influence Attraction: Subtle chemical signals may make one person appear more desirable to another.
• Promote Bonding: Especially between mothers and infants or romantic partners.
• Enhance Mood and Emotion: Exposure to certain pheromones may reduce stress or improve mood.
• Coordinate Social Behavior: In group settings, pheromones might help establish harmony or hierarchy.

Even in modern society, where communication is verbal and visual, our primal biology still responds to chemical cues.

Can Pheromone Levels Be Imbalanced?

Unlike hormones that are measured in blood tests, pheromone levels aren’t typically measured clinically.

However, lifestyle factors that influence hormone production – like chronic stress, poor hygiene, medications, or synthetic fragrances – can indirectly affect pheromone output. Some people may produce fewer pheromones due to age, health conditions, or diet.

Natural Ways to Keep Pheromones Balanced

While you can’t directly measure or supplement your pheromone levels like you would with estrogen or testosterone, there are many natural ways to support your body’s ability to produce and release them. Here’s how to help your pheromones work in your favor:

1. Eat a Clean, Balanced Diet

The foods you eat have a powerful effect on your hormonal system and gland function. Prioritize whole foods rich in vitamins, minerals, and antioxidants. (3)

• Zinc (found in pumpkin seeds, beef, and chickpeas) supports healthy sweat glands.
• Omega-3 fatty acids (in salmon, walnuts, and flaxseeds) help keep skin supple and reduce inflammation.
• Avoid highly processed foods and artificial additives, which can disrupt your body’s natural chemistry.

2. Stay Hydrated

Water plays a key role in detoxification, skin health, and sweat production. Dehydrated skin is less effective at releasing natural secretions, including pheromones. Aim for at least 8 glasses a day, more if you’re active or live in a hot climate.

3. Exercise Regularly

Breaking a sweat isn’t just good for your heart – it’s also one of the best ways to naturally release pheromones.

Cardiovascular workouts and strength training stimulate blood circulation, hormone production, and gland activity. Plus, regular movement supports testosterone and dopamine, two hormones linked to sexual attraction and mood.

4. Practice Good Hygiene – But Don’t Overdo It

Bathing is essential, but constantly scrubbing away your natural skin oils with harsh soaps can work against your body.

• Choose mild, natural soaps and avoid antibacterial washes unless necessary.
• Skip antiperspirants when possible; they block sweat glands and reduce the release of pheromones.
• Opt for natural deodorants that allow you to sweat without smelling unpleasant.

5. Use Natural Fragrances

Your natural body scent carries your pheromones, but many perfumes and colognes contain strong synthetic chemicals that can overpower or mask it. (4)

Try these instead:

• Essential oils like sandalwood, jasmine, or ylang-ylang blend well with your natural scent.
• Fragrance-free skincare and laundry products reduce chemical interference with your body’s signals.

6. Get Enough Quality Sleep

Sleep is the foundation of hormonal health. During rest, your body repairs itself, balances hormone levels, and supports skin regeneration.

Poor sleep lowers testosterone and increases stress hormones, both of which can suppress pheromone production. Aim for 7–9 hours per night, and maintain a consistent sleep schedule.

7. Limit Exposure to Endocrine Disruptors

Pheromone production is linked to overall hormonal balance. Unfortunately, many everyday items interfere with this system:

• Avoid plastic food containers (especially when heating food), non-stick pans, and synthetic cleaning products.
• Choose personal care products free of parabens, phthalates, and synthetic fragrances.

8. Manage Stress

Chronic stress floods your system with cortisol, which can shut down reproductive and scent-related hormones.

High stress may make your body produce less appealing chemical signals – or none at all. Try incorporating stress management habits such as:

• Deep breathing or meditation
• Spending time in nature
• Journaling or creative outlets
• Regular physical activity (which is a double benefit)

Are Synthetic Pheromones Effective?

There’s a growing market for synthetic pheromone sprays, especially those claiming to enhance attraction or social appeal. While some users report positive effects, scientific backing is still inconclusive. (5)

Your natural scent, combined with confidence and clean living, is likely far more effective in the long run. 

Conclusion

While pheromones may be invisible and silent, they are far from insignificant. They are one of nature’s oldest tools for communication – bypassing language and logic to influence emotion and behavior at a primal level.

Keeping your pheromones balanced isn’t about buying expensive sprays; it’s about living in harmony with your body. With the right diet, lifestyle, and self-care, you can naturally support the production of these powerful chemical messengers, boosting your attraction and well-being.

---

References

1. Doty RL. Human Pheromones: Do They Exist? In: Mucignat-Caretta C, editor. Neurobiology of Chemical Communication. Boca Raton (FL): CRC Press/Taylor & Francis; 2014. Chapter 19. Available from: https://www.ncbi.nlm.nih.gov/books/NBK200980/.
2. Verhaeghe J, Gheysen R, Enzlin P. Pheromones and their effect on women’s mood and sexuality. Facts Views Vis Obgyn. 2013;5(3):189-95. PMID: 24753944; PMCID: PMC3987372. https://pmc.ncbi.nlm.nih.gov/articles/PMC3987372/.
3. Peters, Lizette & Zhu-Salzman, Keyan & Pankiw, Tanya. (2010). Effect of primer pheromones and pollen diet on the food producing glands of worker honey bees (Apis mellifera L.). Journal of Insect Physiology. 56. 132-137. 10.1016/j.jinsphys.2009.09.014. https://www.researchgate.net/publication/223866979.
4. Zaviacic M, Sisovsky V, Zaviacic T. Cosmetic perfumes vs. human pheromones (natural chemical scents) of the human female and male in signalling and performing context of their sexual behaviour. Bratisl Lek Listy. 2009;110(8):472-5. PMID: 19750984. https://pubmed.ncbi.nlm.nih.gov/19750984/.
5. Hodgdon EA, Hallett RH, Heal JD, Swan AE, Chen YH. Synthetic pheromone exposure increases calling and reduces subsequent mating in female Contarinia nasturtii (Diptera: Cecidomyiidae). Pest Manag Sci. 2021 Jan;77(1):548-556. doi: 10.1002/ps.6054. Epub 2020 Sep 11. PMID: 32816381. https://pubmed.ncbi.nlm.nih.gov/32816381/.