Introducing the Happy Hormone -  The Dance of Dopamine and Estrogen in our Brains

Written By Georgie Powell

Reviewed by Dr Jess Chadwick, Clinical Advisor, Neuroendocrinologist, Medical Consultant at Phase.  Jess is also  a member of the Society for Endocrinology.  

Ever had one of those days where you're laser-focused, full of ideas, and crushing your to-do list... followed by a day where you're foggy, sluggish, and just want to scroll memes and eat carbs? You're not alone. And no, you're not broken. You're just experiencing the ebb and flow of your natural cycle -  including fluctuations of two key players: estrogen and dopamine.

So why is dopamine labelled the happy hormone, and what relationship does it have to estrogen?  How can we support healthy levels of estrogen production?  And how can you unlock focus, motivation, and flow, just by syncing your work to your cycle?

Stick with us, whilst we get a little bit nerdy and dig into just how estrogen and dopamine work together.

Estrogen + Dopamine = A Brain Chemistry Power Couple

Estrogen doesn’t just influence your reproductive system - it has a powerful impact on your brain, especially when it comes to dopamine. Dopamine is the neurotransmitter responsible for motivation, reward, focus, and pleasure. It’s what gives you that internal buzz when you’re in the zone or ticking things off your list.

Estrogen and dopamine are deeply interconnected. In fact, estrogen can influence how much dopamine your brain produces, how sensitive your dopamine receptors are (Chaves et al, 2010), and how effectively dopamine signals travel across your brain (Zachary et al, 2021). But how?

1. Estrogen Boosts Dopamine Production

Estrogen ramps up the activity of tyrosine hydroxylase, the enzyme that converts tyrosine into dopamine (Jacobs & D'Esposito, 2011)

Translation? When estrogen is high, your brain makes more dopamine. That means sharper focus, more drive, and often, a much better mood.

2. Estrogen Enhances Dopamine Receptor Sensitivity

Estrogen also increases the number and sensitivity of dopamine receptors - especially the D1 and D2 receptors - in key brain areas like the prefrontal cortex (your brain’s executive center) and the striatum (your motivation and reward hub) (Yoest & Becker, 2014).

So not only are you making more dopamine when estrogen is high - you’re also using it more efficiently. This is why you’ll experience better decision-making, learning, and mental clarity.

3. Estrogen Supercharges the Prefrontal Cortex

Your prefrontal cortex helps with planning, focus, emotional regulation, and problem-solving. Estrogen helps enhance dopamine release specifically in this region (Jacobs & D'Esposito, 2011), leading to a sharper, more goal-oriented version of you - especially during the follicular phase (the first half of your cycle).

Fun fact: This is the same brain region where stimulant medications for ADHD do their work. It’s no coincidence that many women report feeling more focused and mentally clear during their high-estrogen days.  (Jacobs & D'Esposito, 2011)

4. Estrogen Regulates Dopamine in the Reward System

Estrogen helps fine-tune dopamine signaling in your mesolimbic pathway - the circuit that manages reward, motivation, and pleasure (hello, goal-setting and ambition). (Becker, 2000)

This is one reason women often feel more confident, energetic, and driven during the mid-cycle ovulatory phase. You’re not imagining it - you really are more magnetic and motivated.

What This Looks Like Across Your Cycle

Your estrogen levels aren’t static. They rise and fall across your menstrual cycle, which means your dopamine levels (and your brain function) shift right along with them.

Follicular Phase (Days 6–14)

Estrogen climbs. So does dopamine.

  • Sharper memory and focus

  • Increased confidence and drive

  • Elevated mood and creativity
    More resilience to stress

Best for: Brainstorming, high-stakes work, deep strategy, social engagements

Ovulation (Around Day 14)

Estrogen peaks - and so does dopamine sensitivity.

  • Supercharged energy

  • Greater risk-taking and impulsivity

  • Heightened emotions (for better or worse)

Pro tip: Channel this surge into bold moves, but be mindful of overstimulation. 

Luteal Phase (Days 15–28)

Estrogen dips and progesterone rises.

  • Dopamine production drops

  • Focus and motivation decline

  • Irritability, brain fog, and cravings increase

Best for: Admin tasks, reflection, grounding routines

Menstruation (Days 1–5)

Both estrogen and dopamine hit their lowest point.

  • Energy and mood are often low

  • You may feel unmotivated or withdrawn

  • Self-criticism tends to spike

Reality check: This isn’t failure - it’s biology. Give yourself grace and lean into rest when you can.

Mental Health, Estrogen & Dopamine

These fluctuations don’t just impact productivity, they affect your mental health, too.

Low Estrogen + Low Dopamine = Depression & ADHD-like Symptoms

Low estrogen phases can trigger mood dips, low motivation, and cognitive sluggishness. For women with ADHD or PMDD (diagnosed or not), this can be particularly challenging.

Researchers have found that estrogen helps buffer ADHD symptoms by boosting dopamine availability (Osianlis et al). That’s why symptoms may feel worse during PMS, postpartum, or perimenopause - times of naturally low estrogen.

For women with PMDD, the drop in estrogen before your period can lead to debilitating irritability, sadness, anxiety and brain fog (Albert et al).  These mood shifts are exaggerated relative to the ‘normal’ population, even if hormone fluctuations are within the normal range.  

High Estrogen = High Sensitivity to Dopamine = Anxiety or Restlessness

Too much of a good thing? Although rare, swings in estrogen levels can disrupt sleep for some women with premenstrual syndrome (PMS). High levels of estrogen prior to menstruation or around ovulation can cause anxiety, mood swings, and insomnia.  

Again, it’s all about knowing what’s happening and planning accordingly. This is where cycle syncing becomes your secret weapon.

An Extra Player — An Important Mention on Serotonin

When we talk about brain chemistry and hormones, dopamine often gets all the attention,  and for good reason. But there’s another superstar you should meet: serotonin. Known as the “feel-good neurotransmitter,” serotonin plays a huge role in keeping your mood balanced, your anxiety in check, and your overall emotional wellbeing steady.

Just like dopamine, serotonin is influenced by estrogen (McEwen, 2002). When estrogen is high, it helps boost serotonin production and makes your brain more responsive to it. This means that estrogen supports not only your motivation and focus through dopamine but also your calm, content, and emotionally balanced side through serotonin.

Serotonin, like dopamine and estrogen, fluctuates across your menstrual cycle. During the low-estrogen phases - think late luteal and menstruation - serotonin dips, which can contribute to feelings of irritability, sadness, or anxiety (Clayton et al, 2006). That’s why some days your mood feels off even if everything else is fine. It’s biology, not you.

Together, serotonin and dopamine are a dynamic duo.  One keeps you buzzing with energy, focus, and drive, while the other helps you stay grounded, calm, and emotionally steady. Understanding this balance gives you a richer picture of how your brain shifts through your cycle and how to work with those rhythms to feel your best - both mentally and physically.

How to Support Your Dopamine, Based on Your Cycle

You can’t control your hormones, but you can support your brain chemistry through nutrition, movement, and smart scheduling.

During Low-Estrogen Phases (Luteal / Menstrual)

  • Eat tyrosine-rich foods: eggs, lean meats, tofu, nuts

  • Get natural light exposure early in the day

  • Prioritize sleep and steady blood sugar

  • Use time-blocking to create focus structure

During High-Estrogen Phases (Follicular / Ovulatory)

  • Lean into creativity, collaboration, and visibility

  • Be mindful of overstimulation

  • Embrace confidence, but avoid overcommitting

Why This Matters

Once you start recognizing these patterns, you stop fighting your cycle and start working with it. You realize your "off" days aren’t a flaw - they're a predictable part of your rhythm. And your "on" days? They’re the solid base for you to take off from.

By tuning into the estrogen-dopamine connection, you’re not just boosting productivity - you’re building a life that works with your biology, not against it.

This is what we’re all about at Phase.  

Curious to learn more?  Look out for our forthcoming blog on the impact of falling estrogen during perimenopause and menopause.  But in the meantime, check out our other blogs:

Disclaimer:

This content is for informational purposes only and is not intended to diagnose, treat, or replace professional medical advice. If you are experiencing severe mood shifts, depression, anxiety, or symptoms that interfere with your daily life or relationships - especially in the weeks leading up to your period - we encourage you to speak with a qualified healthcare provider. 

References: 

Jacobs E, D'Esposito M. Estrogen shapes dopamine-dependent cognitive processes: implications for women's health. J Neurosci. 2011 Apr 6;31(14):5286-93. doi: 10.1523/JNEUROSCI.6394-10.2011. PMID: 21471363; PMCID: PMC3089976.

Yoest KE, Cummings JA, Becker JB. Estradiol, dopamine and motivation. Cent Nerv Syst Agents Med Chem. 2014;14(2):83-9. doi: 10.2174/1871524914666141226103135. PMID: 25540977; PMCID: PMC4793919.

Becker JB. Oestrogen effects on dopaminergic function in striatum. Novartis Found Symp. 2000;230:134-45; discussion 145-54. PMID: 10965506.

Osianlis E, Thomas EHX, Jenkins LM, Gurvich C. ADHD and Sex Hormones in Females: A Systematic Review. J Atten Disord. 2025 Jul;29(9):706-723. doi: 10.1177/10870547251332319. Epub 2025 Apr 18. PMID: 40251875; PMCID: PMC12145478.

McEwen B. Estrogen actions throughout the brain. Recent Prog Horm Res. 2002;57:357-84. doi: 10.1210/rp.57.1.357. PMID: 12017552.

Albert KM, Newhouse PA. Estrogen, stress, and depression: cognitive and biological interactions. Annual review of clinical psychology. 2019;15:399-423.
Chavez C, Hollaus M, Scarr E, Pavey G, Gogos A, van den Buuse M. The effect of estrogen on dopamine and serotonin receptor and transporter levels in the brain: an autoradiography study. Brain research. 2010;1321:51-9.

Clayton A, Keller A, Leslie C, Evans W. Exploratory study of premenstrual symptoms and serotonin variability. Archives of Women's Mental Health. 2006;9:51-7.

Zachry JE, Nolan SO, Brady LJ, Kelly SJ, Siciliano CA, Calipari ES. Sex differences in dopamine release regulation in the striatum. Neuropsychopharmacology. 2021;46(3):491-9.

Georgie Powell
Next

Can You Cycle Sync If You Have ADHD?