Table of Contents
Key Takeaways
- Serotonin modulation through nootropics like L-Tryptophan, 5-HTP, Bacopa Monnieri, Ginkgo Biloba, and Rhodiola Rosea can provide relief from social anxiety symptoms.
- GABA, the main inhibitory neurotransmitter, can be increased for anxiety relief, with nootropics like Aniracetam and Oxiracetam affecting GABA transmission.
- Dopamine signaling, enhanced by nootropics like L-Tyrosine and L-Theanine, promotes self-confidence and may reduce social anxiety.
- Modulating norepinephrine using nootropics like Magnesium and St. John’s Wort can aid in managing social anxiety symptoms.
- Glutamate modulating nootropics like Cat’s Claw, Racetams, and Noopept may help in unlearning social anxiety triggers, similar to Cognitive Behavior Therapy approaches.
If you feel inadequate, embarrassed, inferior or humiliated. And it prevents you from going out, meeting new people, or generally messes with your your mental energy and quality of life – nootropics can help.
Social anxiety is form of anxiety. And affects at least 13% of people living in the U.S.[i] But a very recent survey conducted in the USA revealed that nearly half of those surveyed said they were suffering with some form of anxiety.
You are dealing with social anxiety if you tend to avoid going into any situation where you feel you may be negatively judged or evaluated. Back in the day, they used to call these things ‘phobias’. In this case, it was “social phobia”.
Social anxiety is treated by mainstream medicine in two ways – Cognitive Behavior Therapy or with drugs. You may have tried either or both with limited success.
In this post, you’ll find out why drugs often do not succeed in taming your symptoms. Here you’ll learn about some natural options that may work better.
What Causes Social Anxiety
One of the problems with social anxiety is poor self-esteem. It always feels like it’s somehow your fault. You may feel that social anxiety is a moral failure. Or could have been caused by a crappy childhood.
Nothing could be further from the truth. Social anxiety is sometimes caused by a neurotransmitter imbalance in your brain. And if this balance of neurotransmitters and their systems is restored, you may get relief from your social anxiety symptoms.
Social anxiety symptoms may be a Neurotransmitter Problem
Your brain is governed by multiple neurotransmitter systems. The most extensive of these are GABA (gamma-aminobutyric acid) and glutamate.
The other three neurotransmitter systems – serotonin, dopamine and norepinephrine – have also been studied extensively in both normal states, states of anxiety, and chronic stress.[ii]
And we know that each of these neurotransmitters are often associated with generalized anxiety disorder because there are prescription drug therapies that affect each one.
But social anxiety is not likely caused by a deficiency in one particular neurotransmitter or another. The networks governed by these neurotransmitters are interrelated, have multiple feedback loops, and sport complex receptor structures.[iii]
This is why you may have had little success with reducing your anxiety if you have tried using prescription benzos, SSRIs or MAOIs. Because they did not directly correct the cause of your anxiety.
Next, we’ll take a look at each neurotransmitter system and examine how something other than serotonin, GABA, or glutamate may be causing your problem. You will learn how to test this idea safely and hopefully reduce your anxiety levels naturally.
Serotonin
Serotonin plays a fundamental role in regulating your brain states. Including anxiety. Serotonin also modulates dopamine and norepinephrine in your brain.[iv]
To complicate things even further, you have several different serotonin receptor subtypes. For example, the serotonin-1a receptor is both a mediator and inhibitor of serotonin depending on whether it is on the presynaptic or postsynaptic neuron.[v]
So, not all serotonin receptor subtypes are involved with social anxiety disorder. A classic example of this is the serotonin-2a receptor which provides the psychedelic effects when you use LSD or mescaline.[vi]
But despite all this complexity, it’s true that many people get some relief from social anxiety symptoms by using meds that inhibit the reuptake of serotonin by using SSRI’s. But many do NOT respond well to SSRIs and get no relief from social anxiety symptoms or reducing stress.
If you respond well to SSRI’s but hate the side effects. And are looking for a safe alternative. You can try increasing serotonin by using nootropics like L-Tryptophan or 5-HTP.
But keep in mind that excess serotonin can be the cause of your social anxiety. So you’ll want to avoid increasing serotonin too much or avoid them altogether. You’ll know it could be excess serotonin because your anxiety gets worse if you use L-Tryptophan or 5-HTP.
Instead, you can try nootropics that help modulate serotonin and bring it under control. You can modulate serotonin by using Bacopa Monnieri, Ginkgo Biloba, Rhodiola Rosea, or Vitamin D3 with Omega-3s. All have been shown in clinical studies as well as practical user experience to reduce anxiety by keeping serotonin under control.
GABA (Gamma-aminobutyric Acid)
GABA is your main inhibitory neurotransmitter. Increases in GABA by using barbiturates or benzodiazepines can have a anxiolytic effect for some people.
Drugs in this class do not directly bind to GABA receptors. Instead, they affect the associated chloride channel. Barbiturates do this by increasing the duration of the channel’s open state. While benzodiazepines increase the frequency of opening.
The big problem with these types of drugs however is tolerance and potentially fatal side effects. And they kill your ability to encode memories.[vii]
So sometimes anticonvulsant drugs like gabapentin are used instead. Which works by blocking calcium channels. Resulting in a boost of GABA transmission.[viii]
This is why some of the racetams display anxiolytic activity. Because nootropics like Aniracetam and Oxiracetam affect calcium ion channels. Somehow increasing the excitability of those neurons and increasing the effectiveness of some neurotransmitters. More on that in the next section.
Dopamine
Dopamine’s role in optimal cognition as well as anxiety in your brain is complex. Dopamine pathways may affect social anxiety in several ways.[ix] For example, drugs like Olanzapine inhibits dopamine D2 receptors which provide its anti-anxiety benefits.
Dopamine signaling also helps promote feelings of self-confidence and self-esteem which helps to reduce anxiety disorder. Which is the reason why some people with social anxiety respond well to drugs like Wellbutrin which help boost dopamine use in your brain.[x]
See the next section for more on nootropics like L-Tyrosine, Folate and L-Theanine which help boost dopamine and dopamine use in your brain.
Norepinephrine
Norepinephrine plays a complex role in anxiety states. Social anxiety can be reduced by modulating norepinephrine in your brain.
For example, propranolol (which is classed as a beta-blocker), an antagonist of beta2-norepinephrine receptors, is used to reduce a rapid heart rate, tremors and quivering voice that you get when you’re about to step on stage in front of an audience.[xi]
Some SNRI’s (serotonin–norepinephrine reuptake inhibitors) are also effective in quelling social anxiety symptoms.[xii] Drugs like Cymbalta help boost serotonin and norepinephrine activity in your brain.
You can naturally boost serotonin and norepinephrine activity by supplementing with Saffron.
And several natural nootropic alternatives to beta-blockers are available. Nootropics like magnesium, L-tryptophan and St. John’s wort are used by many to treat social anxiety. More on these beta-blocker alternatives in the next section of this post.
Glutamate
Glutamate is your primary excitatory neurotransmitter. And is involved in every neuronal pathway in your brain and body. Including those that affect social anxiety.[xiii]
NMDA receptors are also particularly important for social anxiety disorders. NMDA receptors are glutamate receptors and are involved in learning and memory. Activation of the NMDA receptor triggers protein synthesis. Which strengthens the connection between neurons.[xiv]
This NMDA activity in learning and memory is likely one of the reasons why Cognitive Behavior Therapy is sometimes effective in treating social anxiety. Because you are put into situations that help you ‘unlearn’ certain situations that make you uncomfortable.
But forcing you to walk into a crowded bar and ask for the phone numbers of 50 female strangers. Simply to ‘unlearn’ the social anxiety that keep you from meeting new people. Seems like cruel and inhumane punishment to me. And does nothing for stress relief. There has to be better way.
And it turns out there is. Nootropics like Cat’s Claw, many of the racetam’s, L-Theanine, and Noopept all modulate NMDA receptors and glutamate.
Other Neurotransmitters
Several other neurotransmitters can play a role in social anxiety. And the associated systems involving fear and anxiety. Including neuropeptides, corticotrophin-releasing factor (CRF) and cannabinoids.
But none of the experimental compounds associated with these neurotransmitters have resulted in FDA-approved drugs. The excuse they provide is the stringent criteria for approval of these treatments.
I’d guess that money plays more of a role than “stringent criteria”.
You can’t easily patent and charge exorbitant prices for compounds like cannabis which in low doses is a very effective social anxiety treatment.[xv]
Another example is Noopept which is based off the endogenous neuropeptide cycloprolylglycine (CPG). Researchers in Moscow found Noopept similar to Piracetam in not only it’s nootropic effect, but also anxiolytic activity.[xvi]
Recommendations of Nootropics for Social Anxiety
If you are currently being treated for social anxiety. Or suspect you may be dealing with undiagnosed social anxiety or generalized anxiety disorder. And are looking for a more natural, safer way to treat your symptoms. Nootropics may help.
Natural Alternatives to Beta Blockers
In the section above on norepinephrine we found that prescription beta-blockers are often used to treat anxiety. Some natural Beta Blocker alternatives include:
- DHA (Omega-3) – fatty acids make up a significant portion of your brain cell membranes. Low levels of Omega-3’s can result in ADHD, anxiety, depression, suicide and an increased risk of Alzheimer’s and dementia. Recommended adult dosage for DHA is 1,000 mg per day. And half that of EPA. Try 3 GelCaps of my favorite Omega-3: Performance Lab® Omega-3
- Magnesium – a magnesium deficiency can cause brain fog, mental fatigue, social anxiety, and depression. Plasticity of neuron synapses is affected by the presence of adequate magnesium in brain cells. Choose a high quality chelated magnesium and use 400 mg before bed: Magnesium Glycinate (Amazon)
- St. John’s wort – has been used for centuries to treat anxiety, depression and stress. St. John’s wort works by preventing the re-uptake of serotonin in your brain. Much like prescription anti-depressants. Try: Nature’s Way – Perika (Amazon)
A quick note about Vitamin D. Excessive levels of this vitamin can affect the way your body and brain processes calcium. Calcium channels in your brain are implicated in social anxiety. You absolutely need adequate Vitamin D levels in your body. Just don’t overdo it.
Alternatives to SSRI’s, MAOI’s and other anti-anxiety drugs
Rather than separate these into how each affects the various neurotransmitters that affect social anxiety. I’m listing them in alphabetical order.
Please do the research on each nootropic before trying it. Especially if you are currently using any prescription drugs.
- Aniracetam – This member of the racetam-family of nootropics works with dopamine D2 and D3 receptors in your brain. And desensitizes AMPA (glutamate) receptors. Aniracetam is one of the most effective antidepressants I’ve ever tried. And its effects on dopamine in your brain can have a profound effect on anxiety symptoms. Recommended adult dosage is 750 mg Aniracetam twice per day (with 300 mg CDP-Choline).
- Ashwagandha – This adaptogen has been used for millennia to relieve anxiety, fatigue, restore energy and boost concentration. Clinical studies have shown Ashwagandha can repair and even reverse damage caused in the brain caused by chronic anxiety and stress. Try KSM-66 300 mg once or twice per day
- Bacopa Monnieri – This adaptogen has been used since ancient times to reduce anxiety, depression and stress. It protects your neurons and balances neurotransmitters. 150 mg Bacopa Monnieri extract in my favorite: Mind Lab Pro® v4.0
- Cacao – Cacao and dark chocolate (75%+ cacao) stimulates the release of phenylethylamine (PEA) which boosts focus and awareness. And increases anandamide (the bliss molecule) which helps you feel good. Cacao is a source of tryptophan which is the precursor to serotonin. And theobromine which boosts blood flow, is a stimulant, and may account for chocolate’s aphrodisiac qualities.
- Folate – Vitamin B9 (folate) is a cofactor in the synthesis of dopamine, norepinephrine and serotonin. Folate is also involved in gene expression, protein synthesis, and myelin synthesis and repair. It’s even involved in cerebral circulation. Powerful anti-anxiety treatment in this B-vitamin. Get a therapeutic dose of natural methyl-folate in: Life Extension BioActive B-Complex
- Ginkgo Biloba – This tree native to China has been used for thousands of years to boost mental alertness, improve cerebral circulation and for overall brain function. Many have found Ginkgo to be very effective in reducing stress and social anxiety. And boosting overall mood.
- Ginseng – Panax ginseng is used as a memory booster, improves mood, lowers anxiety levels and boosts stamina and endurance.
- Gotu Kola – Gotu kola is one of the most important herbs in ancient Ayurvedic medicine. This herb helps boost nerve growth factor which can have a profound effect on social anxiety. Many report that Gotu Kola may be even more effective in reducing anxiety and relieving stress than Ashwagandha.
- Kava – Kava is native to the South Pacific. And the islanders use kava for its sedative effects. Kava can help reduce anxiety and improve mood. Unlike benzodiazepines, kava does not impair cognitive function. In fact, studies show kava may boost cognitive function.
- Lemon Balm – Lemon balm is used for its anti-anxiety effects. Rosmarinic acid, a compound found in lemon balm, inhibits the enzyme GABA transaminase. Which in turn helps maintain adequate levels of GABA in your brain. Resulting in a calming effect. I recommend: Zazzee Organic Lemon Balm extract (Amazon)
- L-Theanine – L-Theanine naturally occurs in green, black, and oolong tea. This amino acid is used as a nootropic for social anxiety, learning & memory, mood, and focus. It works quickly in your brain to support GABA, dopamine and serotonin. You’ll get an effective 100 mg dose of L-Theanine (as Suntheanine) in my favorite: Mind Lab Pro® v4.0
- Rhodiola Rosea – Rhodiola activates AMPA receptors in your brain. Which helps decrease depression and stress-related mood swings, reduces fatigue, stimulates energy and alertness and boosts cognition. Get Rhodiola Rosea extract in my favorite: Mind Lab Pro® v4.0
- St. John’s wort – This plant has been traditionally used for mood disorders and wound healing. Today it’s used mostly as a treatment for social anxiety, depression and stress. St. John’s wort works by inhibiting the uptake of serotonin, dopamine, GABA, glutamate and norepinephrine. But please read the precautions for using this nootropic in the extended article. Try: Nature’s Way – Perika
(Amazon) - Tryptophan – This amino acid is a precursor to serotonin, melatonin and niacin (Vitamin B3) in your brain. L-Tryptophan is used to treat anxiety, ADHD, depression, insomnia, memory loss, pain and eating disorders. You’ll get 250 mg L-Tryptophan in: Performance Lab® Sleep
- Vitamin B6 – Vitamin B6 helps your brain make serotonin, norepinephrine and melatonin. The activated form of Vitamin B6 called P-5-P is particularly effective in boosting serotonin and GABA in your brain. And providing potent anti-anxiety effects. Get a therapeutic dose of Vitamin B6 (P-5-P) in: Life Extension BioActive B-Complex
- Vitamin B12 – This B-vitamin plays a key role in the efficient conversion of carbohydrates to glucose – your cell’s source of fuel. It also helps your body convert fatty acids into energy. Supplementing with Vitamin B12 (methylcobalamin) can help lower social anxiety, and elevate alertness, cognition, energy, vision, elevate mood and relieve insomnia. No more mood swings! Get a therapeutic dose of Vitamin B12 (methylcobalamin) in: Life Extension BioActive B-Complex
Social Anxiety Eliminated
Nootropic supplements are a strong alternative to many anti-anxiety medications currently prescribed by doctors. And promoted by the Big Pharmaceutical companies.
I encourage you to try some of the supplements I reviewed in the article above. Try them one-at-a-time until you find one or two that works. All it takes is a day or two to try each nootropic supplement to see if you get any relief from your social anxiety symptoms.
But a very strong word of caution – if you are currently using any prescription anti-anxiety or antidepressant medications. Or any medications for that matter. Research each nootropic including side effects and prescription drug interactions before using them.
You can eliminate social anxiety once-and-for-all with nootropics. If you do your research. And are willing to experiment until you find the one or two that is right for you.
Join The Discussion - 218 comments
Jim
October 26, 2018
Great article/list. But one compound missing that has been proven effective and possibly more effective than anxiety reduction pharmaceuticals is Passionflower: https://www.ncbi.nlm.nih.gov/pubmed/11679026
My, and others I know, experience is that it impressively takes the edge off. Highly recommended for anxiety including SAD.
David Tomen
October 26, 2018
Good one Jim. I’ll add it to my list of nootropic supplement to review. Thanks.
Rob
October 18, 2018
What are the people in benzodiazepine withdrawal, like Xanax? Also with ruminations that are negative often. I know it’s kind of conditioning, but getting through these rough. Sometimes debilitating and full despair.
I don’t know why they keep trying serotonin type medications on me and they always have an adverse effect.
I fear though the way Benzo’s work, and being in there with drawl state where receptors are so down regulated that in the traffic that works the same way with Kindle me, or cause more trouble.
Thank you
David Tomen
October 21, 2018
Rob, you are correct in that benzos like Xanax likely down-regulate GABA receptors over time. Ashwagandha has been found to upregulate and reactivate GABA receptors.
Allie Strain
October 16, 2018
Hi David,
I have just stumbled upon your website, and have found this article very in formative and helpful. I have recently discovered nootropics, although always had a passion for natural health.
I have social anxiety and generalised anxiety, and have dealt with this for years without realising I had anxiety – I just thought I was a ‘stress head’. I recently went to the doctor about this and she put me on SSRI’s. I hated it, hence here I am, looking for a natural alternative.
I have read through your replies and I understand it may take some time before I find whats right/works for me, but I am just wondering if you have any suggestions on where to start? I am 29, work in a high-stress job, and would like to find something that calms my anxiety and irritability (I get triggered easily at the best of times). I am currently taking Vitamin D, Vitamin B12, Magnesium, Vitamin C and Tumeric daily. I have just ordered some Lions Mane and Reishi mushrooms, which I will mix together as I would like the benefits from each strain which differ from what I have read.
Thanks in advance, and thanks for your time.
David Tomen
October 16, 2018
Allie, you mentioned that you tried a SSRI but hated it. But did it work for you? Because if you had some success in curbing anxiety symptoms with the SSRI then you may be dealing with a serotonin issue. If you had no success whatsoever then it may be a dopamine issue. Or something else.
Start with a high quality B-Complex supplement that uses folate (NOT folic acid) and methylcobalamin (NOT cyanocobalamin) at fairly high dosages. Check each individual review for an idea on the doses I’m talking about. They are considerably higher than the RDA but not so high they are toxic.
Also make sure your magnesium dosage in high enough. Again, check the review. The depending on your response to the first part of this response, you can try L-Tryptophan for serotonin or L-Tyrosine for dopamine.
See where I’m going with this?
Seeking Truth
October 14, 2018
Hi…this is my first post EVER on any of the sites (like here on NE.com) or forums I’ve been silently reading for many years. In a one-sentence nutshell, I suffer from ACUTE/SEVERE social anxiety in on specific case: in front of an audience. Surprisingly I have ZERO social-anxiety in groups of 5-or-less (and even thrive on it), but when I’m giving company-wide presentations, announcements, or heading up weekly meetings to 100+ employees, I LITERALLY (this has happened several times in my career) cannot catch my breath, and my heart-rate feels WORSE than when I mountain-bile 10+ miles. These are NOT exaggerations: I have had to WALK OUT of board-rooms and from behind podiums before, always making up excuses that I got ‘sick.’ I manage a very successful insurance firm with many brokerage branches, and it’s very often I’m in front of 100’s of staff giving out awards, or doing live web-casts to 6+ offices.
PLEASE…PLEASE HELP! After years of researching and self-medicating with theanine and other non-script alternatives, I’ve been hesitant to reach out for specific help with my condition. In smaller groups, I often give multi-million dollar annuity and investment presentations or can be the life of the party etc., I’m in charge of office operations (hiring, firing, training etc.) but when it comes to large groups…I get crippled with hyperventilation and my sternum (chest bone) feels like it’s going to blister from the pounding of my heart!! Thanks.
David Tomen
October 14, 2018
As you can see from this post there could be a number of things causing your anxiety when in front of a large audience. Scroll up to the “norepinephrine” section where it says, “For example, propranolol (which is classed as a beta-blocker), an antagonist of the beta2-norepinephrine receptor, is used to reduce the rapid heart rate, tremors and quivering voice that you get when you’re about to step on stage in front of an audience.”
So in that section you could try magnesium, L-Tryptophan and St. John’s wort to calm spikes in norepinephrine.
But the bottom-line is it’ll likely take several different nootropics used consistently and daily before you achieve what you want. And it’ll take some trial and error as well.
Try putting together a stack by selecting one or two nootropics from each section of this post. Including a high quality B-Complex supplement, magnesium and DHA.
Michael
October 22, 2018
Seeking truth just described my situation exactly.
So what if my dopamine seems low and my norepinephrine is shooting high under stress in front of crowds?
David Tomen
October 22, 2018
Michael, you can bring norepinephrine under control with L-Theanine, NAC, Inositol, and a high quality Omega-3 which is high in DHA. These supplements help control glutamate and norepinephrine which calms your brain.
Michael
October 22, 2018
Ok.. and can I still take Mucuna Pruriens for the dopamine? Or am I gonna cause my norepinephrine levels to get worse? I only get spikes in stressful situations
David Tomen
October 23, 2018
Michael, it really depends on how your body converts dopamine to norepinephrine. The best you can do is to use those nootropics daily and consistently even while using Mucuna and it should help.
Jac
September 23, 2018
I’m very new to all of this and have experienced anxiety and depression for years. I want to finally take control. I’ve bought 5-htp, gaba actyl carnitine (for weight loss also), nacetyl cysteine and niacinamide. I’m trialling and learning about stacking. I want to do it safely. ATM I’m on acetylcarnitine, nacetyl cystein and I think I took some ixoracetam as well this morning. I will buy some scales to be sure to only take the right amount. My question is, is it safe to continue alcohol use – once a week or so – say a couple of glasses of wine? And can anyone recommend the right stack to start with? Thanks.
David Tomen
September 24, 2018
Jac, I haven’t seen any clinical trials or other data that would indicate a couple of weekly glasses of wine would make much difference.
And there is no “right stack” because when treating something like anxiety, it really is trial and error. Try different supplements until you find that perfect combination for you. It takes time but is well worth the effort.
I wish I could, but I can’t begin every post with a “recommended nootropic stack” for anxiety, depression, memory or whatever it is that needs fixing. The best I can do is provide a list of nootropics shown to be effective for treating something like anxiety. Everyone one of us is different with unique causes of anxiety.
Ken
August 31, 2018
Hi David,
Thanks for your recommendations. I too have had generalized anxiety, social anxiety, panic attacks, etc., a lot of which I think has to do with previous addictions and resulting withdrawal syndrome.
The low magnesium is interesting since I have a history of kidney stones and I’m starting to put 2 and 2 together.
I’m wondering what’s your take on probiotics for anxiety? I’ve had several food intolerances and started taking them just a few days ago in an attempt to restore gut flora. You could not believe the reaction I’ve had to taking these. Feeling very ill (like the flu but with pronounced muscle pain) and am wondering whether it’s a Herx/detox or some type of blood poisoning because of the bacteria, although it is said that probiotics are generally safe and actual sepsis from taking them is rare.
I possibly do have undiagnosed (Lyme, Epstein Barr) infection, although I’ve been thoroughly examined, which I think has been contributing to my anxiety. A herx of course would confirm my suspicion and if so I’d like to continue treatment with these probiotics, although in smaller doses or not as often. I’ve had a splenectomy as a kid so don’t really know if I’m immunocompromised or not and if it’s safe for me to continue taking these organisms.
I’d really appreciate your thoughts. Magnesium seems to be something I really need and will be taking it from now on. I’ve had low D, B12 and testosterone as well. I don’t always react well to supplements but if I’m not mistaking certain mineral deficiencies could be to blame for low vitamin counts due to problems with synthesis?
I’ve been prescribed anti depressant medication but really don’t like taking them at all.
Also would like to know what you’d recommend to take for post acute withdrawal syndrome and the restoration of dopamine receptors. Would magnesium be helpful? I don’t really like taking adaptogens since they always seem to cause adverse reactions after a number of days.
Thanks in any case,
Ken
David Tomen
August 31, 2018
Ken, Sulbutiamine has been shown to increase the density of dopamine receptors. And N-Acetyl L-Cysteine (NAC) helps protect and restore them.
Your body and brain require all the vitamins and minerals I mention in my posts on vitamins and minerals. Scroll through this list of posts to locate them: https://nootropicsexpert.com/blog/. At the correct dosages they all support each other and work in synergy. But you need to be careful to stay with recommended dosages. For example, too much zinc will suppress copper.
It’s possible that something you are taking (i.e. probiotic) is acting as detox agent and our are dealing with detox symptoms. They eventually go away.
A safer option for you right now may be Performance Lab’s Prebiotic which acts to support your existing gut flora: https://nootropicsexpert.com/performance-lab-prebiotic-review/
Ken
September 2, 2018
Many thanks for the reply sir. I appreciate your time and effort.
Michael
August 22, 2018
Thank you, very valuable information! I love your videos, however I am a bit overwhelmed with so many Nootropics and which ones to use. Is it safe to stack all of the nootropics mentioned for social anxiety at once? If not, are some, essential must have and others can be introduced ramdomly and experimented with over time. Or are Nootropics divided by cotegories, therefore recommended to use one from each category.
I suffer from Social phobia, shyness, depression, anxiety, lack of focus, memory, and motivation. Also I could use a little more energy Thanks!
David Tomen
August 22, 2018
Michael, the difficult thing about recommending a nootropic stack for each of your symptoms is that it each may have different causes. And unless you know exactly what the root cause it then you need to experiment. The process of elimination will leave you with a usable stack of maybe 6 supplements and you could be symptom-free.
But where to start? You could safely select one nootropic from each of the neurotransmitter categories above and see if it works. The section before the subhead “Recommendations …). Chances are you’ll have some relief but not be completely symptom-free. Or you may get lucky. But after using a stack like this for a few weeks you’ll start to know what works. And what doesn’t.
I always suggest starting with the basics like the B-Complex vitamins, magnesium, DHA and a good multivitamin. Then add two or three others and go from there.
I realize this seems like a long process. But then, how long have you been feeling this way? And how motivated are you to get better?
Final note, always read (and understand) the recommended dosage of each nootropic you intend to try, possible side effects and drug interactions. This slow, careful approach will limit negative side effects. And using the correct dose (not necessarily what the manufacturer says on the bottle) will provide a more accurate way to assess if something is working for you. Or not.
michael arevalo
September 14, 2018
Greetings David,
Thank you for all the very useful information.
You have made my introduction to Nootropics a better experience 🙂
It’s been 15 days since I started my stack and I’m definitely feeling a very small improvement in mood and mental fog. I also cleaned up my diet significantly, eliminated sugar, decreased carbs and increased healthy fats.
This is the current stack I stated on:
In the morning on an empty stomach – Taken with water:
Piracetam (1g)
Alpha GPC (100mg)
L-theanine (400mg)
ALCAR (500mg)
1 hour later – taken with MCT oil and green juice (contents – avocado, kale, spinach, peanut butter, blue berries, chia seeds, cashew – almond milk with pea protein, coconut oil):
Aniracetam (500mg)
Alpha GPC (100mg)
Magnesium – bisglycinate (100mg)
Sulbutiamine (200mg)
1 hour later taken with breakfast:
Krill oil (1,00mg)
Curcumin,Bioperine, Ginger combination (750mg Curcumin, Bioperine 5mg, Ginger 35mg)
2 hours later taken with lunch:
Life Extension Bio-Active Complete B-Complex (recommended daily dosage)
Zinc
Vitamin C
Vitamin D3
2 hours later with a snack: (typically an avacado or pumpkin seeds)
Another serving of
Krill oil (1,00mg)
or
Curcumin,Bioperine, Ginger combination (750mg Curcumin, Bioperine 5mg, Ginger 35mg)
2 hours before bedtime
Magnesium – bisglycinate (100mg)
My mental history: I grew up with low self esteem, insecurities, social phobia, and low motivation. I’m sure this was the result of parental verbal abuse and contemp. I wasn’t depressed, but I wasn’t happy either. At the age of 19 I was put on Prozac. Prozac worked wonders, restored my happiness and eliminated Social Anxiety. Unfortunately, the effect only lasted about 2 months. I was back where I stated with the addition of actual depression and new forms of anxiety. I tried other meds on and off over the years with very little susccess, the only 2 that helped a ittle were Celexa and Effector, but with sexual side effects. I eventually switched to Lamotrigina as a mood estabilizer and Hydroxyzine for Anxiety.
Since I started my Nootropic stack I decreased the Lamotrigine from 125 mg to 75 per day. I also eliminated the Hydroxyzine, and as a resul my mental fog decreased, however my insomnia increased.
I just placed an order for L-Tryptophan to aid with the insomnia.
I would gratfully appreciate it if you can give me your feed back and suggestions on optimizing my stack and the order in which I’m supplementing them. Also any advise to improve sleep.
Thanks again.
David Tomen
September 14, 2018
Michael, I’ve had good success using magnesium 400 mg, L-Trytophan 500 mg and tart cherry juice for sleep. https://nootropicsexpert.com/best-nootropics-for-sleep/. Or you could try a very similar stack with Performance Lab Sleep: https://nootropicsexpert.com/performance-lab-sleep-review/. If you try it I’d recommend adding another 300 mg magnesium to it before bed.
As a side note: switch ALL of your magnesium so you’re taking it 60 – 90 minutes before bed.
For depressive symptoms you could try St. John’s wort or Ginkgo Biloba but I would read the side effects and contraindications of each one before you try either one.
You may also want to consider increasing your Alpha GPC dosage each time you take it. And use a tablespoon of unrefined coconut oil each time you take your stack as well.
Sam
August 12, 2018
Hi there, have been suffering from social anxiety, OCD and bouts of depression for the last 10 years am 26 years old. Have tried SSRI’s, CBT, hypnotherapy and a few natural supplements with nothing helping me. I had blood tests done testosterone and cortisol normal levels. Did a vitamins and minerals test was almost deficient in glutamic acid, magnesium, iron and Maltase. Was a few others but not as serious. Been taking all the supplements needed for months now and I feel no different, decided I’ve had enough and stumbled across nootropics. I’ve tried piracetam for just over a week but made me so tired was struggling at work. Have read Aniracetam may be a better alternative? Any suggestions would be greatly appreciated
Sam
August 12, 2018
* also was very low in B vitamins but been taking a good multi B vitamin for a about 4 months solid. I exercise a lot and eat a healthy diet
David Tomen
August 13, 2018
Sam, you will not get any benefit from Piracetam (or any of the racetams) if you don’t dose them correctly. Including using a good choline supplement like Alpha GPC or CDP-Choline. It likely made you tired because it used up most of the acetylcholine in your brain and you didn’t replenish it.
I suggest you do a search using the search function top right here on Nootropics Expert for the keyword “OCD”. You’ll get results like Tryptophan and Uridine along with others. Choose a couple of those supplements and see if they work for you.
Please read this post on depression: https://nootropicsexpert.com/best-nootropics-for-depression/ so you have a better idea on what you’re dealing with here. And possibly a different approach to correcting these problems.
Sam
August 13, 2018
Thanks a lot for the reply. What dose would you recommend for piracetam?I’ve tried small and large with the same feelings also have alpha gpc rather than a not so good choline source I was using to take alongside, so will give another go. I will look in to all those thing so thanks again
David Tomen
August 13, 2018
Sam, see dosage instructions here: https://nootropicsexpert.com/piracetam/