If you feel inadequate, embarrassed, inferior or humiliated. And it prevents you from going out, meeting new people, or generally messes with your 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] While the numbers aren’t available, I’m confident this is a world-wide problem.
You are dealing with social anxiety if you do your best 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 they didn’t succeed in taming your symptoms. And provide you with some natural options that may work better.
Table of Contents
What Causes Social Anxiety
One of the problems with social anxiety is poor self-esteem. And it feels like it’s somehow your fault. 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 primarily a chemistry imbalance in your brain. And if this balance of neurotransmitters and their systems can be restored, you should be relieved of social anxiety symptoms.
Anxiety is 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, and states of anxiety.[ii]
And we know that each of these neurotransmitters play a role in anxiety because there are prescription drug therapies that affect each one.
But social anxiety is not caused by a deficiency in one 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 your anxiety, and using a prescription SSRI or MAOI. And why nootropics – especially adaptogens – could be your answer. More on that in a minute.
So if you have been led to believe by others that the primary culprit associated with social anxiety are GABA or glutamate. And that Phenibut or Aniracetam are guaranteed to relieve your social anxiety issues. You have not been given the full story about what’s causing your anxiety.
Next we’ll look at each neurotransmitter and its association with social anxiety.
Serotonin
Serotonin plays a fundamental role in regulating your brain states. Including anxiety. And it modulates dopamine and norepinephrine as well.[iv]
There are also several serotonin receptor subtypes. For example, serotonin-1a receptor is both a mediator and inhibitor of serotonin depending on whether it is on the presynaptic or postsynaptic neuron.[v]
And not all serotonin subtype receptors provide anxiolytic effects. A classic example of this is 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 anxiety symptoms by using meds that inhibit the reuptake of serotonin using SSRI’s.
If you respond well to SSRI’s but hate the side effects. And are looking for a safe alternative. You should avoid using nootropics like L-Tryptophan or 5-HTP.
Instead, use nootropics that help modulate serotonin and bring it under control. Try 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 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 blocks calcium channels. Resulting in a boost of GABA transmission.[viii]
And this is why some of the racetams display anxiolytic activity. Because nootropics like Aniracetam and Oxiracetam affect the 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 normal and anxiety activity in your brain is complex. And dopamine pathways may affect social anxiety in several ways.[ix] For example, drugs like Olanzapine inhibit the dopamine D2 receptor and provide anti-anxiety affects.
Dopamine signaling helps promote feelings of self-confidence and self-esteem which helps to reduce anxiety. Which is the reason why some people with social anxiety issues respond well to drugs like Wellbutrin which help boost dopamine.[x]
See the next section for more on nootropics like Folate and L-Theanine which help boost dopamine in your brain.
Norepinephrine
Norepinephrine plays a complex role in anxiety states. And many social anxiety symptoms can be reduced by modulating norepinephrine in your brain.
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.[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.
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 states.[xiii]
The NMDA receptor is also particularly important for social anxiety disorders. Because it helps mediate 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 keeps you from meeting new people. Seems like cruel and inhumane punishment to me. 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 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 have translated into FDA-approved drugs. The excuse 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 patent and charge exorbitant prices for compounds like cannabis which in low doses is a very effective social anxiety treatment.[xv]
And Noopept 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 anxiety disorder. And are looking for a more natural, safer way to treat your symptoms. Nootropics could be the answer.
And you’re not alone looking for alternatives to drugs that come with a host of side effects. Research in the United States and other counties show that significant numbers of people use ‘alternative medicine’ to treat their problems.
A study in the US with 1035 people showed that more people were using alternative medicine and nootropics to treat social anxiety symptoms. Than for any other health problem. Including back problems, chronic pain, and urinary tract infections.[xvii]
Another meta-analysis of 42 clinical studies was used to determine which was more effective in treating anxiety. They compared Cognitive Behavior Therapy (CBT) with drug treatment.
The meta-analysis concluded that the evidence showed there was little difference in the positive outcomes. Of using CBT or pharmaceuticals.[xviii]
This meta-analysis tells us that if you had a choice between the humiliation of Cognitive Behavior Therapy or nootropics. The outcome would be about the same. So which would you choose?
If your choice is nootropics to treat social anxiety issues, here are some you can try.
Natural Alternatives to Beta Blockers
In the section on norepinephrine we found that prescription beta-blockers are often used to treat anxiety. Some natural alternatives include:
- DHA (Omega-3) – fatty acids make up a significant portion of your brain cell membranes. Low levels of Omega-3’s result in ADHD, anxiety, depression, suicide and an increased risk of Alzheimer’s and dementia.
- Magnesium – lack of adequate magnesium can result in brain fog, anxiety and depression. Plasticity of neuron synapses is affected by the presence of adequate magnesium in brain cells.
- 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.
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 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 prescription anti-anxiety 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.
- Ashwagandha – This adaptogen has been used for millennia to relieve anxiety, fatigue, restore energy and boost concentration. Clinical studies have shown Ashwagandha to repair and even reverse damage caused in the brain caused by chronic anxiety and stress.
- Bacopa Monnieri – This adaptogen has been used since ancient times to reduce anxiety, depression and stress. It protects your neurons and balances neurotransmitters.
- Cacao – Cacao and dark chocolate (75%+ cacao) stimulates the release of phenylethylamine (PEA) which boosts focus and awareness. And 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 used by your brain to make dopamine, norepinephrine and serotonin. Folate is involved in gene expression, amino acid synthesis, and myelin synthesis and repair. It’s even involved in cerebral circulation. Powerful anti-anxiety treatment in this B-vitamin.
- 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 anxiety. And boosting mood.
- Ginseng – Panax ginseng has been 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 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 GABA transaminase enzyme. Which in turn helps maintain adequate levels of GABA in your brain. Resulting in a calming effect.
- Lion’s Mane – Lion’s Mane Mushroom boosts brain nerve growth factor which increases neurogenesis. Lion’s Mane can help improve focus and attention, boost thinking, repair brain cells, help depression and anxiety, and manage other neurological problems like Alzheimer’s, dementia, Parkinson’s and muscular dystrophy.
- L-Theanine – L-Theanine naturally occurs in green and oolong tea. This amino acid is used as a nootropic for anxiety, learning, mood and focus. It works quickly in your brain to increase dopamine and serotonin.
- Phenibut – Phenibut is a GABA agonist and primarily binds to the GABA-b receptor. GABA-a receptor agonists include alcohol and benzodiazepines. Phenibut can have a sedative effect, and has strong anti-anxiety qualities. It can be used to combat depression, improve mood, cognitive function and motivation.
- Phenylalanine – This amino acid is a precursor to the synthesis of tyrosine in your brain. Tyrosine then helps in the formation and utilization of the neurotransmitters dopamine, epinephrine, norepinephrine and melatonin. Helping to relieve anxiety, and chronic pain. And boost focus and motivation.
- Picamilon – Picamilon is a combination of niacin (Vitamin B3) and GABA. Similar to Phenibut, Picamilon improves memory, concentration, motivation, focus, has strong anti-anxiety properties, and can lower blood pressure.
- Rhodiola Rosea – Rhodiola activates AMPA receptors in your brain. Which decreases depression and stress-related mood swings, reduces fatigue, stimulates energy and alertness and boosts cognition.
- 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 anxiety, depression and stress. St. John’s wort works like prescription SSRI’s by preventing reuptake of serotonin in your brain. But please read the precautions for using this nootropic in the extended article.
- 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.
- 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.
- 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 can help lower anxiety, and elevate alertness, cognition, energy, vision, elevate mood and relieve insomnia. No more mood swings!
Social Anxiety Eliminated
Nootropics are a strong alternative to many anti-anxiety medications currently prescribed by doctors. And promoted by the Big Pharmaceutical companies.
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.
[i] Kessler R.C., McGonagle K.A., Zhao S., Nelson C.B., Hughes M., Eshleman S., Wittchen H.U., Kendler K.S. “Lifetime and 12-month prevalence of DSM-III-R psychiatric disorders in the United States. Results from the National Comorbidity Survey.” Archives of General Psychiatry. 1994 Jan;51(1):8-19. (source)
[ii] Charney D.S. “Neuroanatomical circuits modulating fear and anxiety behaviors.” Acta Psychiatrica Scandinavica: Supplement. 2003;(417):38-50. (source)
[iii] Pytliak M1, Vargová V, Mechírová V, Felšöci M. “Serotonin receptors - from molecular biology to clinical applications.” Physiological Research. 2011;60(1):15-25. (source)
[iv] Heninger G.R., Charney D.S. “Monoamine receptor systems and anxiety disorders.” Psychiatric Clinics of North America. 1988 Jun;11(2):309-26. (source)
[v] Harvey B.H., Naciti C., Brand L., Stein D.J. “Endocrine, cognitive and hippocampal/cortical 5HT 1A/2A receptor changes evoked by a time-dependent sensitisation (TDS) stress model in rats.” Brain Research. 2003 Sep 5; 983(1-2):97-107. (source)
[vi] Burris K.D., Sanders-Bush E. “Unsurmountable antagonism of brain 5-hydroxytryptamine2 receptors by (+)-lysergic acid diethylamide and bromo-lysergic acid diethylamide.” Molecular Pharmacology. 1992 Nov; 42(5):826-30. (source)
[vii] Roy-Byrne P.P., Sullivan M.D., Cowley D.S., Ries R.K. “Adjunctive treatment of benzodiazepine discontinuation syndromes: a review.” Journal of Psychiatric Research. 1993; 27 Suppl 1():143-53. (source)
[viii] Pollack M.H., Matthews J., Scott E.L. “Gabapentin as a potential treatment for anxiety disorders.” American Journal of Psychiatry. 1998 Jul; 155(7):992-3. (source)
[ix] de la Mora M.P., Gallegos-Cari A., Arizmendi-García Y., Marcellino D., Fuxe K. “Role of dopamine receptor mechanisms in the amygdaloid modulation of fear and anxiety: Structural and functional analysis.” Progress in Neurobiology. 2010 Feb 9; 90(2):198-216. (source)
[x] Bystritsky A., Kerwin L., Feusner J.D., Vapnik T. “A pilot controlled trial of bupropion XL versus escitalopram in generalized anxiety disorder.” Psychopharmacology Bulletin. 2008; 41(1):46-51. (source)
[xi] Davidson J.R., Foa E.B., Connor K.M., Churchill L.E. “Hyperhidrosis in social anxiety disorder.” Progress in Neuropsychopharmacology and Biological Psychiatry. 2002 Dec; 26(7-8):1327-31. (source)
[xii] Mancini M., Perna G., Rossi A., Petralia A. “Use of duloxetine in patients with an anxiety disorder, or with comorbid anxiety and major depressive disorder: a review of the literature.” Expert Opinion in Pharmacotherapy. 2010 May;11(7):1167-81. (source)
[xiii] Carobrez A.P., Teixeira K.V., Graeff F.G. “Modulation of defensive behavior by periaqueductal gray NMDA/glycine-B receptor.” Neuroscience of Biobehavioral Review. 2001 Dec; 25(7-8):697-709. (source)
[xiv] Myers K.M., Carlezon W.A. Jr., Davis M. “Glutamate receptors in extinction and extinction-based therapies for psychiatric illness.” Neuropsychopharmacology. 2011 Jan;36(1):274-93 (source)
[xv] Moreira F.A., Wotjak C.T. “Cannabinoids and anxiety.” Current Top Behavioral Neuroscience. 2010;2:429-50. (source)
[xvi] Gudasheva T.A., Konstantinopol’skii M.A., Ostrovskaya R.U., Seredenin S.B. “Anxiolytic activity of endogenous nootropic dipeptide cycloprolylglycine in elevated plus-maze test.” Bulletin of Experimental Biology and Medicine. 2001 May;131(5):464-6. (source)
[xvii] Astin J.A. “Why patients use alternative medicine: results of a national study.” JAMA. 1998 May 20;279(19):1548-53. (source)
[xviii] Roshanaei-Moghaddam B., Pauly M.C., Atkins D.C., Baldwin S.A., Stein M.B., Roy-Byrne P. “Relative effects of CBT and pharmacotherapy in depression versus anxiety: is medication somewhat better for depression, and CBT somewhat better for anxiety?” Depression and Anxiety. 2011 Jul;28(7):560-7 (source)
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Hi David,
thanks a lot for your site.
I suffer just a very long time under Social Anxiety and lost many years of my life. Im trying to solve this problem for a while but all i tried did not work as great. Many things you listed i hear the first time so i guess may now i got on the correct way.
Im bit poor and cant try all of them. My main problems are panic attack under pressure like when going into Inn for meal, go to bank… Im having strong tremors, heart racing and loosing voice while this panic attacks and tremor gets much stronger when i notice people see it or look at me.
I read your article a few times but im not sure wich exactly is correct for me so i tought i try those few things:
l-theanine, L-Tryptophan, Phenibut, Aniracetam, Ashwagandha/St. John’s wort
May you please can tell me if those are good in combination or overall ? Thanks a lot David.
Paolo, I recommend a much more basic approach until you figure out what’s causing your anxiety. If it’s a neurotransmitter problem like explained in this post it’s better to figure out which one is causing the problem.
And you do that by going through them one at a time until you find something that makes you feel better.
So you start with Alpha GPC or CDP-Choline to raise acetylcholine for 2 – 3 days. If that does nothing then try L-Tyrosine for dopamine and norepinephrine for 2 – 3 days. If that does nothing then try L-Tryptophan for serotonin for 2 – 3 days. Etc.
Each of these neurotransmitters are listed at the top of this post in the Table of Contents. Then each section of this post tells you what will help that neurotransmitter.
Avoid starting with things like L-Theanine, Phenibut, Aniracetam, Ashwagandha or St. John’s wort because while each of these has some effect on individual neurotransmitters, they do not contribute to making more of each. Only the direct precursors do that like I mentioned 2 paragraphs above.
If you try the stack you suggested and something goes wrong, you won’t know why. It’s better to take this slow and one at a time until you have a better idea on what your problem is. That’s when you can start introducing some of the nootropics you mentioned.
Hi David thanks a lot you spent your free time to answer me i appreciate a lot.
Unluckily im poor and cant spent more then ~50€ for my stock. If im trying now all 4 things you listed (inclusive glutamate may ?) i dont have enough money to buy me something else, aswell i couldnt find “Alpha GPC or CDP-Choline”.
Because of that i read a lot through everything in the past days and tried to understand all, how it works wich isnt as easy.
Im not a very happy but aswell not very depressiv person, i think my main problem is when i get in focus from multiple persons or single persons where it matters a lot, my fear triggers my symptoms. So my guess i should mainly try to desensitization glutamate and care there is enough gaba there.
Unluckily i cant get Phenibut, Picamilon, Aniracetam at all in Italy oof, wich i was interested a lot because of there strength.
In the end i came to this very basic stack:
-Phosphatidylserine reducing cortisol from bad mindflow (wich i have a lot)
-Ashwagandha and L-Theanine (i know they are quit similar but i think in combination they can closely reach Aniracetam/Phenibut in terms of regulating glutamate aswell boosting other neurotransmitters)
-L-Tryptophan to overall get enough base to let everything work well. (aswell i have problems to get asleep where melatonin helped me alot wich is a good sideeffect of tryptophan)
Im sorry i cant afford and test your recommandation because of money and availabiliy. I hope my stack can work tough. Ashwagandha and L-Theanine seems to be pretty basic to help at all scenarios because of there calming and boosting skills for all neurotransmitterl so i tought it cant be as bad for the beginning, Phosphatidylserine is very special in my case because i have a lot bad experiences/situations to work on.
If i forgot something or did a mistake please tell me. May i can afford me another thing in the next months to complete my stack.
Paolo, Alpha GPC and CDP-Choline (Citicoline) are the most effective ways to increase acetylcholine because you don’t have to use as much compared to some other choline supplements. But you can also use Choline Bitartrate or Choline Citrate. You just need to use higher doses for them to be effective.
Is it possible to get GABA where you are? That’s one way to keep glutamate in check.
Phosphatidylserine is great choice because it can be such an effective nootropic.
Don’t worry about not being able to get Phenibut or Picamilon because I don’t think them necessary to do what you’re trying to do. Same with Aniracetam in your case.
One thing you’re not addressing is dopamine. Have you thought of trying L-Tyrosine to raise dopamine?
Thanks again for you help <3.
Oh Choline Bitartrate would have been available.
Gaba aswell available.
Yeah Phenibut i really liked to try, i would have used it on special cases like going for bank etc. Aswell Aniracetam sound very nice but ok. Maybe i can get it from other sites, but i read that it happened customs office catch packages in my country with Phenibut.
L-Tyrosine was already in the cart but i replaced it with Phosphatidylserine. I tought if im using L-Tryptophan wich modulate Dopamine im already on a good way, but maybe im wrong with this aswell i get Tryptophan from nuts already (im a peanut butter lover, over 3-4 Years all day i dont leave the house witouth, but according calculations its about 40mg tryptophan).
So in your opinion it would have been better using Gaba instead of one of the other Nootropics i have bought ?
In wich order it would be advisable to complete my stack for the future ?
Paolo, once again I go back to my original recommendation and that is to test each neurotransmitter with the appropriate precursor. That is the only way to find out what is causing your anxiety.
If peanut butter provided an adequate supply of L-Tryptophan and your problem was with serotonin then problem solved. But that doesn’t sound like that’s the case.
Hi David,
Thank you so much for providing so much useful information about the topic.
I have been struggling with social anxiety/shyness and agoraphobia for a while. The social anxiety (main issue) usually gets triggered while being in groups or with people I’m not close with, and often occurs before, during and after interactions.
I have been taking 117mg magnesium biglycinate (mixed with 33mg magnesium oxide and 30mg l-laurine) every morning for about a month. While i’m not sure if it’s helping the SA, I believe it’s helped reduce generalized anxiety and muscle cramps at night. I have been taking magnesium in the morning to calm my nerves throughout the day. Is it important to take it at night, and is the dosage high enough?
I also noticed feeling calm a few minutes after drinking jasmine green tea, but have been avoiding it due to caffeine. I’m not sure if it was the l-theanine or jasmine that might’ve helped.
I haven’t experimented with many nootropics for SA, do you have any recommendations to try? How long should I take them before seeing results? I also have ibs which gets triggered by anxiety, are there any supplements that help both (eg how do you feel about probiotics)? Or is it better to tackle SA with nootropics, and physical problems will go away?
Thank you!
Rita, the only way to find out if you anxiety is caused by a neurotransmitter problem is to experiment with the precursor for each as described in the above post. But you need to try them one at a time to see which is causing you a problem. You’ll know within a couple of hours if one works.
Higher doses of magnesium should be taken at night because it helps you sleep. Magnesium affects the GABAa receptor just like Ambien.
Your gut is connected to your brain. And when things go wrong with your microbiome you’ll have problems included depression and/or anxiety. You best bet is using a quality Prebiotic which is food for your existing gut bacteria. See this one for more: https://nootropicsexpert.com/performance-lab-prebiotic-review/
My anxiety causes fast heart rate as my main symptom I also get dry mouth, shaking legs..I was on 5mg of bisoprolol and 20mg of citalopram but I’ve recently started taking Whole food B Vitamin complex and benfotamine 50-100mg per day and I’ve been able to cut down from 5mg bisoprolol to 2.5mg but I’ve noticed I’m getting low blood pressure around 105/65 but sometimes down to the 90s I was wondering if the b vitamins could be causing this to go lower? And also should I increase my benfotamine to get better affect where I might be able to come off bisoprolol all together. thanks
Lee, it is unlikely that increasing your dose of benfotiamine will help much. And some would envy that blood pressure. But only you and your doctor know if it is safe for you.
It sounds like you are making progress and it may take time to get to where you want to go. What’s taken decades to get you here will not take decades to fix. But it’ll take time for your body and brain to heal.
I suggest learning the “mechanism of action” for both of those drugs. And then finding natural nootropics that do the same thing.
Due to everything going on right now, I am having massive anxiety, and even a few panic attacks. Are there any supplements that are safe and effective to take on occasion when it gets really bad? I was considering Ashwaganda, but I take levoxyl for hypothyroidism. Thanks for any advice!
Kelly, for panic attacks you can try Lithium Orotate: https://nootropicsexpert.com/lithium-orotate/.
But nootropics are not like prescription antianxiety meds where you can simply swallow a tablet “when it gets really bad”. And expect to get instant results. If you’ve read this post from top to bottom and understand what you’re reading, you’ll know that you need to start experimenting to find out what is at the root of your anxiety.
I’ve provided plenty of examples for each neurotransmitter for you to test. But you need to go through them one at a time until you figure out what’s causing your anxiety.
Ashwagandha is a very powerful supplement for taming anxiety. But it doesn’t work for everyone. If you’ve a problem with GABA or excess cortisol it may work for you. But if it’s something else causing your anxiety it will not provide any benefit. But if you are going to try it you must be careful because it does affect thyroid function. And could mess with how your Thyroid meds work.
It is due to all of the craziness going on right now with COVID 19. I’m not usually a highly anxious person.
I appreciate your concern Kelly. But that’s not how the human body works.
Events or situations may trigger an anxiety response. But it manifests in your body in a chemical way. It could be excess cortisol which affects your body and how it functions. And has a very powerful effect on how your brain functions as well. Or it could be a neurotransmitter imbalance triggered by your response to stress.
I’m going through exactly the same circumstances as you are. And am perfectly calm with a quiet mind. But I only got here because I was willing to put in the work necessary.
If you are willing to go through the steps needed to discover what’s at the heart of your anxiety can you begin to get well. Only then can you know what’s needed to straighten things out. And the post above can help you get there.
Thanks, I understand what you are saying. I think for now, I am going to add l-tryptophan to my magnesium and tart cherry in the evening. I also may try some full spectrum CBD oil. Once my levels settle, I will start experimenting with the above suggestions. Thank you again!
Amazing work you are doing, so much gratitude for all this info.
Do you use an app for taking your supplements?
I get confused when to take what and if I did take it already or not.
I’m taking lots of supplements and sometimes is hard to keep track.
Thanks again!
Adrian, it can get overwhelming with so much information available. The only thing I use when making a decision on what to use in my nootropic stack is research and how I want to feel.
As for dosage and timing I suggest you decide what you are going to use first. Then check each individual review for each supplement which includes recommended dosage and timing during the day.
Once you have that information decide if you need to take your supplements once, twice or three times per day. Timing would be morning, noon and later in the afternoon for supplements you are using during the day.
Hi David,do you have any experience with Zembrin-Sceletium Tortuosum for anxiety problems? BR
Olivera, I have not done the research on Kanna nor have I tried it. It’s not a popular nootropic here in the USA and I haven’t spoken with anyone who has ever used it. Have you tried it for anxiety?
Hi David,I ordered Zembrin for my son who is 24 year old and has OCD.I will try to give to him in order to help to him with social anxiety,intruisive thoughts and comulsions,because Prozak didn’t help him.BR Olivera
Olivera, let us know how Zembrin works for your son please.
Thanks David
Hi David,
My biggest problem is social anxiety and at the moment it’s not too bad, but I still feel uncomfortable in social situations. When I’m talking with strangers it’s hard for me to breath and I just want to do whatever I have to do and leave that place a.s.a.p.
I’m taking these nootropics at the moment:
B Complex, methylcobalamin, folate (in the morning)
DHA 1000mg (in the morning)
Performance Lab Whole-Food Multi (2 caps in the morning)
M.L.P. (2 caps in the morning)
Ashwaganda (6g dry root, in the morning)
Panax Korean Ginseng (500mg in the morning and 500mg in the afternoon)
L-Theanine (500mg in the morning and 500mg in the afternoon).
Magnesium L-Threonate (at night), I take 2 caps. (3 caps = 2,000mg)
GABA (500mg at night)
With unrefined coconut oil.
I’m also taking tricyclic antidepressant (TCA) Nortriptyline (Allegron) 100mg and Clozopin 200mg (at night)
The best nootropic that works for my social anxiety is L-Theanine.
David I would like to ask you, which of this four nootropics are the best for social anxiety?
1 Citicoline
2 Lion’s Mane Mushroom
3 Phosphtidylserine
4 Maritime Pine Bark Extract
Thank you David for your help
Mick
Mick, try Citicoline and DHA and see if that helps you.
OK David I will try it
Thank You for your help.
Hi David
Thank You for consultation that we had, it was very informative.
The nootropics that you recommended for me to try for social anxiety are:
Gaba
1. Oat Straw
Gotu Kola
Panax Ginseng
Holy Basil extract
2. Ashwagandha
3. Bacopa Monnieri
I started with Bacopa on 3rd of May. I’m taking it for 25 days now and unfortunately I don’t feel any effect. Research shows that full effect from bacopa can be felt from 1 to 3 months of taking it. Usually with me if nootropic works, I can feel it shortly after taking it.
Do you think there is a point for me to wait for another 2 months to see if it works?
Or should I stop taking it, and start another nootropic that you recommended?
David it would be very helpful if you could tell me, how long should I take each nootropic that you recommended, to see if it works? Not to waste any time.
For example:
Bacopa Monnieri – from 1 to 3 months.
GABA – up to………
Oat Straw –
Gotu Kola –
Panax Ginseng –
Holy Basil extract –
Ashwagandha –
Thank You David for your help.
Mick, many of these supplements should provide an effect you can feel within the first couple of doses. Bacopa seems to be the exception to this. But if you’ve not had any relief in 3 weeks I’d try something else.
I’d give you a specific order to try them in but my suggestions would not be based on any real science. All you can do is go through the list until you find something that works for you.
Hello, I would like to ask about my nephew, he is 17 years old, and for years he suffers from a problem of several symptoms very badly misdiagnosed by the psychiatrists who continuously change his medication because it does not have the expected effect in any case. He has a great anxiety that transforms in numerous cases into paranoia, a lot of anger and impotence, inability to understand things and a lot of superficiality in his thoughts, seclusion at home and total disappointment with life and people. You are now being treated with riserlidone 1 mg but it is the same. We did not want to medicate him anymore since they wanted to give him antidepressants as well and we desperately look for something that works without the undesirable effects of all the medication that has been taken so far. In Spain there is very little information on nootropics and I would like to ask for help on what combination it could take to be effective and the doses in each case. I thank you very much for all your dedication, thank you!
Óscar, I understand your concern but it is not possible to recommend a specific nootropic stack for your nephew and expect results.
Please read this post again so you understand that you must experiment with various supplements addressing each possible cause until you find something that works.
To reduce the anxiety and paranoia you describe with natural supplements takes dedication and work until you find what works for you. There is no magic pill.
And each of the nootropics reviewed in this post links through to a full review which included dosage recommendations.
Greetings from Catalonia !, is it possible that the daily combination of Mind Lab Pro and Performance Lab Energy along with magnesium and Omega 3 can reverse social phobia, agoraphobia, lack of memory and lucidity? I have read many combinations and I am very confused. I can not concentrate to find the best with so many options … My medication now for years is diazepam 5 mg once a day (sometimes 2 times) is the only thing that has helped me minimally for social phobia and agoraphobia but I want to leave it if I feel that with the nootropics I overcome the symptoms. Thank you very much for all this valuable information and generosity !!
Eve, Mind Lab Pro and Performance Lab Energy will help with overall cognition. But cannot be compared to something as potent as diazepam for social anxiety.
I suggest you research “how diazepam works in your brain”. And if it does provide some benefit then look for nootropics that also work on GABA similar to this prescription drug.
Do a search of Nootropics Expert for “benzodiazepine” and you’ll get results like: Ashwagandha, Bacopa Monnieri, Kava Kava, and Valerian.
I suggest looking at the review on this site for each nootropic. And then try the supplements that look attractive to you one at a time. Until you find something that works for you.
really thank you David!
Gracias por toda esta valiosa información!
Mi pregunta es que si tomo Mind lab pro y además quiero tomar también un compuesto eficaz de nootropicos diseñado para fobia social, ¿cual me aconsejaría que fuera compatible con mind lab pro? Un fuerte abrazo!
Me refiero a utilizar además de Mind lab pro, otro compuesto de nootropicos eficaz para fobia social. Gracias!
Xénia, it depends on what is causing your social phobia (anxiety). I suggest you go through each of the neurotransmitters described in this post and try a precursor to boost that neurotransmitter to see if it helps. But do one at a time.
For example, to find out if you are low in dopamine, try supplementing with extra L-Tyrosine or NALT and see if it helps. Do that for each neurotransmitter until you feel a difference. Then you know you are on the right track. And work on that pathway in your brain until you no longer deal with social phobia.
Hi David,
Over the last couple of years i have become increasingly interested in bio hacking, inadvertently at first starting with multivitamins and stimulants to help supplement a very physically active lifestyle, i discovered i was vit b & iron deficient and this uncovering aswell as the dramatic changes in mental and physical well being i experienced once i began supplementing these vital vitamins fuelled my passion to further better myself by understanding and attempting to rectify many other issues i have.
I have had stammer/stutter from a very young age, which doctors explained was most like the result of a very traumatic period i was subjected to as a child. Out of all my other interest in biohacking, understanding the connection between my psychological state and how it both subconsciously and consciously effects my ability to speak drives me the most, as ive never truly understood why i speak fluently in some pressured situations and stammer out of control in some less pressured environments and vice versa, aswell as never stammering when im by myself.
Obviously i do not expect a “cure” for this social disability as the deep seeded roots of the disorder are most likely intertwined within my neural pathways and carved into my mind through repetition and learned behaviour as a child, however i would like to know if you have any knowledge or research on any natural supplementation that has shown to affect people suffering with speech impediments such as stuttering, or similar involuntary behaviours such as tourettes?
Id expect any supplements that effect muscular over tightening, involuntary spasms, anxiety, mental blockage, lack of self confidence, tension in the body or repairing cognitive behavioural issues would be worth a try.
Kind Regards,
Drew
Drew, this stammering issue could be caused by any number of things which is likely no surprise to you. I suggest you start experimenting one at at time with things that boost acetylcholine, dopamine, serotonin and GABA. And see if any one of those precursors makes a difference. The suggestions in this post may be a good place to start.
For example; Alpha GPC or CDP-Choline for acetylcholine, L-Tyrosine for dopamine, L-Tryptophan for serotonin and GABA. But do each separately for 2 or 3 days and see if you get any benefit. Once you start noticing a difference then you know to pursue that path.
Thanks David,
i have already been taking L-Tryptophan for the serotonin to regulate my sleep better, aswell as L-Tyrosine for mild anxiety and stress support. And after watching your Video comparing the best Choline supplements i have purchased both Aplha GPC & CDP- Choline to add to my nootropics stack.
Once again thank you for your reply and i look forward to keeping up to date with future videos.
Hello David I have followed your work for some time. I am 32yrs old and i have always felt difficult to finish mundane things right from my childhood. It has affected my professional life as well. Never knew what ADD was until recently. But the symptoms seems to fit exactly with ADD. My problems areas are attention for long time, procrasination until the last moment, lack of proper sleep, low self esteem, day dreaming, fear of failure, anxiety while interacting with strangers in my professional circle.
figured out Dopamine could be the issue. Below is my stack that am currently on for the last three weeks. I could defintely see some difference in my mood. Am i on the right track here and what are your recommendations. Kindly let me know. Thanks
Morning empty stomach
L-Theanine – 500mg
L-Tyrosine – 500mg
Aswagandha – 400mg
After Breakfast
DHA – 1000mg
Multivitamin
Late Afternoon
L – Tyrosine – 500mg
DLPA – 500mg
Late Evening
L – Tryptophan
B Complex Cap
Gotu Kola
Night
L- Theanine – 500mg
Nanda, you are definitely on the right track. You may want to do something to increase acetylcholine as well.
Please see the stack for ADD I recommend in this post for nootropic suggestions, dosage as well as timing: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
At the very least I’d suggest L-Tyrosine + ALCAR and/or Alpha GPC or CDP-Choline in the morning, at noon and possibly another dose around 4 PM. Add them to the rest of your current stack.
Hi David, I’m a 21 y/o college student diagnosed with social anxiety and clinical depression. My anxiety is more situation and comes and goes, but it causes physical symptoms such as poor concentration, migraines, back aches, etc. Tried Aniracetam but it didn’t work. Have been taking magnesium for a month now, with no noticeable success. What would you recommend? Thanks!
Kayla, go back to “Anxiety is a Neurotransmitter Problem” and read through each neurotransmitter and suggestions on how to support each. You’ve started experimenting and must continue until you find the root cause of your anxiety and depression. You may want to try one nootropic from each section above and see if there is any improvement. But I wouldn’t take them all together because you’ll not know what is working.
This is a classic case of trial and error until you get to the heart of your problem.
Have you ever used a prescription drug and had any success with it? If you have, find out the mechanism of action for that drug and find a natural alternative for it.
How would you recommend eliminating clonazepam. The only other med I take is syntroid.
Rick, check out Ashwagandha which may help ease benzo withdrawal symptoms: https://nootropicsexpert.com/ashwagandha/
Thank you David for your help, I will try it and see if it helps
Thank you David for your advice
Do you think it’s a good idea to try PharmaGABA first and see how it feels, and some time after I could try GABA?
Mick, PharmaGABA is just a natural form of GABA produced by a Japaneses company as I recall. Other forms of GABA are synthetically produced. So it’s up to you and your preference on what type of supplement to use; natural or synthetic.
Hi David,
My biggest problem is social anxiety and at the moment it’s not too bad, but I still feel uncomfortable in social situations.
I would like to tell you what I’m currently taking and if you could help me to add or to try something new, or maybe to change the dosage.
I’m taking these nootropics at the moment:
B Complex, methylcobalamin, folate (in the morning)
Magnesium L-Threonate (at night), I take 2 caps. (3 caps = 2,000mg)
DHA 1000mg (in the morning)
Performance Lab Whole-Food Multi (2 caps at night and 2 caps in the morning)
M.L.P. (2 caps in the morning)
With unrefined coconut oil.
I’m taking L-Glutamine in the morning and before bed, mostly for training (weight lifting) and I heard it’s good for anxiety as well.
I’m also taking tricyclic antidepressant (TCA) Nortriptyline (Allegron) 100mg (at night)
L-Theanine (400mg in the morning and 400mg in the afternoon).
The best nootropic that works for my social anxiety is L-Theanine.
I was thinking, because L-Theanine affects dopamine in the brain I could try boosting dopamine with NALT or L-Tyrosine. I did that for about 3 weeks, but I did not feel much difference. Later I noticed that L-Theanine also increases GABA, serotonin and boosting alpha and theta brain waves. I remembered that before nootropics my only option was benzodiazepines which increase GABA, and they helped me, but with lots of side effects, so I decided to try Phenibut. I’ve tried Phenibut twice, 600mg each time. It works great, but it starts working after 2-4 hours after taking it. Which makes it not very convenient, plus tolerance and bad withdrawals if taken often. The good thing is it worked for me. After trying it I wanted to try something similar to Phenibut to boost GABA, but without side effects and tolerance, and I tried Picamilon. I’ve tried Picamilon for 5 days, delivered from 3 different places, one of them was with Certificate of Analyses. Three of them felt the same, stimulatory effect, like I was thinking faster and more social when talking to people. It had good benefits, but it didn’t do much for my social anxiety.
I haven’t tried increasing serotonin, because in the past I tried prescription SSRIs antidepressants and it didn’t help with my social anxiety.
Or maybe I should try boosting norepinephrine?
Another idea I had is to try boosting Brain waves, especially alpha brain wave, like L-Theanine does, but I don’t know any nootropics that can do it.
David could you please recommend something that I could try, any help is greatly appreciated.
Thank you for your help
Mick, read back over what you wrote. The first thing that jumped out at me was you likely found the biggest culprit behind your symptoms. And that is likely GABA. I suggest doing something really simple and that is try a GABA supplement before bed. Find one using PharmaGABA and try 500 or 1000 mg about 90 mins. before bed. You may surprise yourself.
I realize that the current wisdom says GABA can’t cross the blood-brain barrier. But since I wrote my GABA review I’ve come across a couple of studies showing GABA traveling from the gut to the brain via the vagus nerve. And I’ve also found that the entire brain is not protected by the BBB either. Including your pituatary and pineal glands.
Try this and let me know if it helped please.