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 - 228 comments
Rick A Anderson
February 10, 2019
How would you recommend eliminating clonazepam. The only other med I take is syntroid.
David Tomen
February 11, 2019
Rick, check out Ashwagandha which may help ease benzo withdrawal symptoms: https://nootropicsexpert.com/ashwagandha/
Mick
January 30, 2019
Thank you David for your help, I will try it and see if it helps
Mick
January 29, 2019
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?
David Tomen
January 30, 2019
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.
Mick
January 29, 2019
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
David Tomen
January 29, 2019
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.
Muhammad
December 31, 2018
Hi David,
Thank you so much for writing this article. I take celexa 20mg and prozac 40mg for depression and anxiety . can you please advise me the nootropics that can work for me . would I have to stop the medicines before starting nootropics or how will it work. Please advise how should I go about it. The medicines I am taking does not seem to be helping me . Thanks in advance.
Muhammad
David Tomen
January 1, 2019
Muhammad, if antidepressants are not helping you then your anxiety and depression could be caused by some other imbalance. I can’t suggest any specific nootropic because only you can get to the bottom of what is causing your issues.
And how you do this is by trial and error. Try using something like L-Tyrosine to boost dopamine and see if that helps. If it does then you know you are low in dopamine.
Same with acetylcholine signaling. Try supplementing with Alpha GPC or CDP-Choline and see if that helps. If it does then you know you were low in acetylcholine.
See where I’m going with this?
But one BIG word of caution here. Learn the exact mechanism of action for each of the drugs you are using. Wikipedia seems to be a good source for learning this about each drug. Then look at the mechanism of action of each nootropic as described here on Nootropics Expert.
You must avoid taking something that is contraindicated with your prescription meds. Mixing certain nootropics with things like antidepressants or anti-anxiety drugs can be dangerous. And downright deadly.
Aleksandar
December 25, 2018
Hello,
What nootropics would you recommend to help with for porn addiction?
Perhaps something to boost dopamine and serotonin to ease cravings?
Thanks
David Tomen
December 27, 2018
Aleksandar, these nootropics have been shown to be helpful in treating many types of addiction: Lithium Orotate, L-Gutamine, Resveratrol, and N-Acetyl L-Cysteine (NAC).
For dopamine try N-Acetyl L-Tyrosine and for serotonin try L-Tryptophan or very low doses of 5-HTP.
Aleksandar
December 28, 2018
Thanks!
Mick
December 5, 2018
OK David Thank You very much for your help, I really appreciate it.
Mick
December 5, 2018
Hi David,
I would like to thank you for your book Head First which has a lot of useful recommendations and advice. 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 something, or to change the dosage or maybe to take it in the morning instead of night?
I’ve never done a blood test about this problem, and If I should, what kind of blood test should I do?
I’m taking these nootropics at the moment:
B Complex, methylcobalamin, folate (at night)
Magnesium L-Threonate (at night), I take 2 caps. (3 caps = 2,000mg)
DHA 1000mg (at night)
Performance Lab Whole-Food Multi (2 caps at night and 2 caps in the morning)
M.L.P. (2 caps in the morning)
L-Theanine (400mg in the morning and 400mg in the afternoon).
With unrefined coconut oil.
I’m also taking tricyclic antidepressant (TCA) Nortriptyline (Allegron) 100mg (at night)
M.L.P. and Whole-Food Multi I started about 1 month ago.
The best nootropic that worked for my social anxiety was L-Theanine. I started taking it 82 days ago to be exact, and in the beginning it worked great, but I don’t feel it much anymore. I probably got tolerant to it.
One of the ideas was, if we become tolerant to a nootropic we can cycle it. I would like to do it, but if I will stop taking it, I will probably need something else to replace it, otherwise my anxiety will increase. What do you think is a good idea I can replace it with?
As it says in the book – Not all nootropics are susceptible to tolerance, can you please recommend some nootropics that I will not become tolerant to in the future for social anxiety?
Thank you David for your help
Mick
David Tomen
December 5, 2018
Mick, tolerance really largely depends on the individual for most nootropics. For example, tolerance is not an issue with me for things like Aniracetam and Sulbutiamine. But it is for some people.
But I can’t imagine developing a tolerance to something like L-Theanine. This nootropic affects dopamine in your brain along with folate. So if you’ve felt success with a nootropic boosting dopamine you may want to consider trying something like NALT or L-Tyrosine (but see caution below).
Blood and lab tests are not very reliable when it comes to measuring things like neurotransmitters. That’s why it’s a good idea to notice that when something works at least a little… find out what it affects and why it’s working. Then find something else that may work a little better. For you it may be simply raising dopamine in your brain.
But you need to be super-careful here because Nortriptyline is norepinephrine reuptake inhibitor. Dopamine turns into norepinephrine. Boosting dopamine too much while taking this drug could be very dangerous and possibly even deadly.
I suggest taking all of your nootropics in the morning and at noon including the vitamins and minerals. With the exception of magnesium which should be dosed before bed.