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17 Best Nootropics for Social Anxiety

Author:
David Tomen
14 minute read

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Wondering where to buy nootropics? Well, you’re in the right place. Because here you will find the nootropic supplements that I personally use and recommend. Each supplement has a link to the company store and product that I use. I also include a link to my full review for each supplement here on Nootropics Expert® […]

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Key Takeaways

  1. 1. Social anxiety involves intense fear and avoidance of social situations, impacting mental clarity and overall quality of life.
    2. Imbalances in neurotransmitters like serotonin, dopamine, GABA, and norepinephrine significantly contribute to social anxiety.
    3. Natural nootropics such as L-Theanine (which promotes relaxation), Ashwagandha, Bacopa Monnieri, Rhodiola Rosea, and Magnesium effectively lower stress and ease anxiety symptoms without typical pharmaceutical side effects.
    4. Natural beta-blocker alternatives like Magnesium and Potassium can manage physical symptoms of anxiety, such as rapid heartbeat and trembling.
    5. Combining targeted nootropics can enhance confidence, calm nerves, and improve social performance, creating long-term relief from social anxiety.

What is Social Anxiety?

If you feel inadequate, embarrassed, inferior or humiliated. And it prevents you from going out, meeting new people, or generally messes with your mental energy and quality of life – nootropics can help.

natural medication for social anxietySocial anxiety is a form of anxiety. And according to one study affects at least 14% of people living in the U.S.[i] I have a feeling that that estimate is far too low and not an accurate estimate of what’s really going on in our community.

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”.

People with social anxiety often remain in a state of high alert, even after the social situation has ended, making it difficult to relax and regain peace of mind.

In this post, you’ll find out why prescription drugs often do not succeed in taming your symptoms. Here you’ll learn about some natural options that may work better for your social anxiety symptoms.

Use the “Table of Contents” above if you’d like to skip down to nootropic supplement suggestions so you can get started right away.

What Causes Social Anxiety?

Social anxiety can be caused by a number of cognitive issues that can wreak havoc with your emotional regulation and anxiety levels:

Genetics: If you have a family history of anxiety, depression, or related mood disorders you are more likely to experience social anxiety. Genetic susceptibility can influence the structure and sensitivity of brain cells and networks involved in fear and emotional processing.

Brain chemistry: Neurotransmitter imbalances often play a key role in the development of social anxiety. Low levels of serotonin and GABA can lead to reduced mood stability and poor stress regulation. Dopamine dysregulation may reduce motivation and heighten feelings of self-consciousness. Elevated norepinephrine can create a hyper-alert, fight-or-flight state that amplifies social tension.[ii]

Personality traits: Traits such as behavioral inhibition, heightened sensitivity to rejection, and high neuroticism contribute to an overactive response to perceived social threats. If you have low self-confidence or high levels of self-criticism you are particularly prone to anxiety in social settings.

Environment and experiences: Traumatic social experiences—such as bullying at school, exclusion, or embarrassment—can create associations between social interaction and emotional pain. Overprotective or overly critical parenting can also foster social avoidance or dependence.

Cognitive patterns: People with social anxiety often engage in negative self-talk, catastrophizing, and overgeneralization. You may mentally rehearse potential failure or judgment before social events, reinforcing or anticipating anxiety and avoidance behaviors.

These risk factors contribute to overactivation of the amygdala (your brain’s emotional threat detector) and under activation of your prefrontal cortex (which helps regulate and rationalize fear responses).

This neural imbalance creates a feedback loop where social threats feel exaggerated and difficult to control, perpetuating social anxiety symptoms.

In these situations, the body’s stress response is triggered, activating the fight-or-flight mechanism and leading to physical symptoms like increased heart rate, sweating, and emotional distress.

What Does Social Anxiety Feel Like?

best pills for social anxietyIn social settings, individuals with SAD experience:

Physical symptoms: Rapid heartbeat, trembling, sweating, blushing, nausea, shortness of breath, and muscle tension.

Cognitive symptoms: Persistent worry about being negatively evaluated or appearing foolish.

Emotional symptoms: Overwhelming feelings of dread, fear, shame, or humiliation.

Behavioral symptoms: Avoiding eye contact, speaking at inappropriate times or not speaking at all, or avoiding social gatherings.

In severe cases, these symptoms can become debilitating and significantly interfere with daily functioning.

These symptoms often lead to feelings of isolation or underperforming in public roles because of fear of scrutiny.

How does social anxiety work in the brain? Neuroscience breakdown

Social anxiety is rooted in neural circuitry involving:

  1. Amygdala hyperactivity: Over-sensitive to negative social cues, like criticism or rejection.[iii]
  2. Prefrontal cortex under-regulation: The medial prefrontal cortex normally dampens amygdala responses; weak top-down control means heightened anxiety in social settings.[iv]
  3. Neurotransmitter imbalances:
  4. GABA: Main inhibitory neurotransmitter; low GABA activity causes over-arousal.[v]Serotonin: Important in mood and anxiety regulation; imbalance contributes to heightened social fear.[vi]Dopamine: Drives reward and motivation; low levels can reduce confidence and exacerbate negative self-focus.[vii]

    Norepinephrine: Heightened stress/fight-or-flight response in social contexts.[viii]

    These neurotransmitters and brain regions are all components of the central nervous system, which coordinates the body’s response to social stress.

  5. Stress hormones: Elevated cortisol worsens neural sensitivity to social interactions specifically.[ix]

SAD reflects overreactive threat detection and insufficient neural regulation, leading to anxiety symptoms when faced with social interactions.

best supplement for social phobiaNootropics for Social Interactions

Navigating social interactions can be challenging for those who experience social anxiety, but the right nootropics can make a significant difference.

Nootropics for social anxiety are designed to support both mental and bodily health by targeting the underlying anxiety symptoms that make social situations feel overwhelming.

These supplements work by enhancing cognitive function, reducing stress levels, and promoting a sense of calm, which can help you feel more at ease during social interactions.

Some of the best nootropics for social interactions include L-Theanine, Rhodiola Rosea, and Bacopa Monnieri.

L-Theanine, found naturally in green tea, is well-known for its ability to promote relaxation without causing drowsiness, making it easier to engage in conversations and group activities.

Rhodiola Rosea helps the body adapt to stress, supporting a balanced mood and improved cognitive function even in high-pressure social settings.

Bacopa Monnieri, another powerful adaptogen, has been shown to reduce anxiety symptoms and support memory and mental clarity, which can be especially helpful when you need to think on your feet.

By incorporating these nootropics for social anxiety into your routine, you may notice various subtle improvements in your ability to handle social situations. Whether you’re attending a meeting, giving a presentation, or simply socializing with friends, these supplements can help reduce anxiety, boost cognitive performance, and make social interactions feel less daunting.

best vitamins for social anxietyWhat are the best nootropics to reduce social anxiety symptoms?

Many natural nootropic supplements have evidence supporting their anti-anxiety effects.

In addition, many of these nootropics are also valued for their cognitive enhancement properties, improving memory, focus, and decision-making.

L‑Theanine

L-Theanine is an amino acid found in green tea. It helps reduce cortisol, increases brain levels of GABA, serotonin, dopamine, and boosts alpha brain waves and theta brain waves .

Clinical trials (100–150 mg 3-times per day) using an L-Theanine supplement shows stress relief, lowered heart rate, and reduced anxiety in social situations.[x]

Ashwagandha

An Ayurvedic adaptogen. Ashwagandha lowers cortisol and increases the sensitivity of GABA receptors which helps reduce stress levels and less social anxiety.

Clinical studies have shown Ashwagandha can repair and even reverse damage caused in the brain caused by chronic anxiety and stress. Recommended Ashwagandha extract dosage for general anxiety is 300 mg twice per day.

Bacopa Monnieri

Bacopa Monnieri is an herbal adaptogen that has been used since ancient times to reduce anxiety, depression and stress. It protects your neurons and balances neurotransmitters.

Bacopa Monnieri has a significant anxiolytic (anti-anxiety) effect. It appears to modulate brain levels of the neurotransmitter serotonin. This has an effect on mood regulation.

Research at Banaras Hindu University in India showed Bacopa Monnieri as effective for reducing symptoms of anxiety as the benzodiazepine drug lorazepam.[xi]

Recommended dosage of Bacopa Monnieri containing 20% bacosides is 750 mg per day.

Rhodiola Rosea

Rhodiola Rosea activates AMPA receptors in your brain. Which helps decrease depression and stress-related mood swings, reduces fatigue, stimulates energy and alertness and boosts cognition.

Rhodiola Rosea boosts mood by influencing serotonin and norepinephrine levels in your brain, and the feel-good opioids like beta-endorphins.[xii]

Recommended dose of Rhodiola Rosea extract is 150 – 200 mg per day.

Phosphatidylserine (PS)

Phosphatidylserine (PS) helps lower cortisol which is effective in relieving stress.

Many clinical trials with Phosphatidylserine (PS) have shown improvements in working- and long-term memory, recall, logic and even speech. Attention span increases while using Phosphatidylserine (PS). And motivation, socialization and initiative all increased when using Phosphatidylserine (PS) as a nootropic.[xiii]

Recommended Phosphatidylserine (PS) dosage is 300 mg per day.

GABA precursors and analogues

GABA

Clinical studies show that boosting GABA with a supplement relieves anxiety, stress, and boosts the production of alpha brain waves.[xiv] Recommended dosage of PharmaGABA is 250 mg per day.

Taurine

Taurine modulates GABA and glycine receptors in the brain which helps treat anxiety.[xv] Recommended Taurine dosage is 500 – 2000 mg per day.

Aniracetam, Noopept (Racetam family)

Aniracetam

Aniracetam can reduce anxiety, depression and fear. And increase sociability. It works by its effects on dopamine and serotonin receptors in your brain. Improving verbal fluency.[xvi] Recommended dosage for Aniracetam is 750 mg twice per day.

Noopept

Noopept boosts Alpha and Beta brain wave activity.[xvii] You become calmer and more creative. It’s easier to go into a flow state. And you are prone to making innovative and resourceful decisions. Recommended Noopept dosage is 10 – 30 mg per day.

L‑Tyrosine

L- Tyrosine is a precursor to dopamine and norepinephrine, boosting mental clarity, mood and confidence during stressful situations.[xviii] Recommended L-Tyrosine dosage is 500 mg twice per day.

Magnesium (especially L-Threonate)

Magnesium is a precursor to the synthesis of GABA, dopamine and serotonin which stabilizes mood, and supports cognitive function.[xix]

Magnesium L‑Threonate is particularly neuroactive and consistent daily use can help reduce prolonged anxiety. Recommended dosage of Magnesium L-Threonate is up to 1,000 mg per day

Kava

Kava seems to provide a calming effect by increasing the number of GABA-a receptors. And Kava inhibits norepinephrine reuptake. Clinical trials show short‑term anxiety relief comparable to prescription anxiolytics.[xx]

Kava extracts have also been seen to bind to GABA, dopamine, serotonin and opiate receptors as well.  This implies that more of each neurotransmitter is available to your brain since their associated receptors are blocked or inhibited by Kava.

Most research shows there is little to no evidence to support the notion of liver damage when using Kava. For example, one large review out of the University of Melbourne included 24 clinical studies.

One of the researchers stated, “Of the 435 clinical trial participants taking Kava supplements in our review, some at high doses, no liver issues were reported. Therefore, the current review supports the conclusion that liver toxicity is indeed a rare side effect.”[xxi]

Look for a Kava extract called “WS1490”. For anxiety and other cognitive issues use 300 mg of this extract daily. Preferably split into three 100 mg doses. One dose in the morning, one in the early afternoon and the last in the evening.

Best Supplements for Social AnxietyNootropic Supplements Alternatives to Beta Blockers

Beta blockers (e.g., propranolol) reduce physical anxiety by blocking adrenergic receptors—but many natural options offer milder effects:

Magnesium

Magnesium acts like a beta blocker, reducing stress-induced heart rate and blood pressure. See Magnesium above for all the ways this mineral will boost cognitive performance.

Potassium

Potassium channels in your brain are involved in serotonin regulation. And how serotonin is used to reduce feelings of guilt, helplessness, hopelessness, low self-worth and even suicide.[xxii]

You need adequate levels of potassium for serotonin to work and do its job. Even small decreases in optimal potassium levels can result in social and generalized anxiety.

What are the best natural alternatives to SSRIs, MAOIs & other anti‑anxiety drugs?

For you if you are looking for alternatives to prescription treatments like SSRIs or benzodiazepines:

Ginkgo biloba is another natural supplement that may help regulate serotonin levels and reduce anxiety and is often included in herbal nootropic stack for its safety and effectiveness.

St. John’s wort

St. John’s wort inhibits the uptake of serotonin, dopamine, GABA, glutamate and norepinephrine. Inhibiting the neuronal uptake of these neurotransmitters can have a profound effect on depression and mood.[xxiii]

And St. John’s wort moderates the genes controlling the function of your HPA-axis which is directly related to symptoms of anxiety disorder, social anxiety, and stress responses.

St. John’s wort has been shown to be as effective as many antidepressant medications. Recommended dosage for St. John’s wort extract (Perika®) for social anxiety is up to 900 mg per day.

Holy Basil

Holy Basil increases levels of dopamine, and serotonin, and reduces epinephrine, norepinephrine, and monoamine oxidase.[xxiv]

On study found that Holy Basil may be useful in the treatment of General Anxiety Disorder in humans and may be a promising anxiolytic agent”.

Research shows Holy Basil as effective in treating depression as the tricyclic antidepressant Tofranil and and Valium for treating social anxiety. Recommended dosage for Holy Basil extract for social anxiety is 300 – 2,000 mg per day.

Passionflower

Passionflower supports healthy GABA levels in your brain. As a nootropic it provides an anxiolytic effect without the unwanted side effects of anti-anxiety meds.[xxv]

One mechanism involves the GABA system and a GABAa (benzodiazepine) receptor which is the binding site of benzodiazepines, and which regulate chloride flow through ion channels. Studies show the anxiolytic activity of Passionflower is due to Passiflora apigenin and chrysin which are partial agonists of the same GABAa receptors.

Recommended dosage of Passionflower for social anxiety is 250-1,000 mg per day. Larger doses should be divided into 2 or 3 smaller doses during your day.

CBD Oil

CBD oil has been shown in the lab and through practical user experience to provide anti-anxiety and antidepressant effects. Reducing anxiety in those with social anxiety disorder. And as an antidepressant by enhancing serotonin and glutamate signaling via 5-HT1a.[xxvi]

A double-blind, placebo controlled trial conducted in Brazil worked with 10 patients diagnosed with social anxiety disorder. One group received 400 mg of CBD while the control group took a placebo. The researchers concluded that CBD was effective in reducing anxiety.[xxvii]

Safety and Efficacy of Nootropics

When considering nootropics for social anxiety, it’s important to prioritize both safety and efficacy. Clinical trials have shown that nootropics like L-Theanine, Rhodiola Rosea, and Bacopa Monnieri are generally safe and well-tolerated, with a low risk profile and minimal side effects for most people.

These supplements have demonstrated effectiveness in reducing anxiety symptoms, improving cognitive function, and promoting relaxation, making them valuable tools for those seeking natural support for social anxiety.

However, everyone’s body and brain functions are unique, and you may want to consult with a healthcare professional before starting any new nootropic supplement—especially if you are currently taking prescription drugs. A healthcare professional can help you monitor any potential interactions or side effects.

And keep an eye on things like blood pressure and sleep quality when using nootropics for social anxiety. Regular monitoring ensures that your supplement regimen support both your mental and bodily health without causing unwanted effects.

Taking a thoughtful and informed approach, you can safely and effectively use nootropics to reduce anxiety symptoms and improve your overall well-being.

The World is a Better Place After Eliminating Social Anxiety

Imagine a world where social anxiety no longer holds you back from enjoying your life to the fullest.

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.

As an Amazon Associate I earn from qualifying purchases. This post may also contain other affiliate links and I will be compensated if you make a purchase after clicking on my links.

FAQ

[i] “Social Anxiety: More Than Just Shy or Self-Conscious” American Psychiatric Association August 14, 2024 (source)

[ii] Charney D.S. “Neuroanatomical circuits modulating fear and anxiety behaviors.” Acta Psychiatrica Scandinavica: Supplement. 2003;(417):38-50. (source)

[iii] Ressler K. J. (2010). Amygdala activity, fear, and anxiety: modulation by stress. Biological psychiatry, 67(12), 1117–1119. (source)

[iv] Kenwood, M. M., Kalin, N. H., & Barbas, H. (2022). The prefrontal cortex, pathological anxiety, and anxiety disorders. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 47(1), 260–275. (source)

[v] 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)

[vi] Dayan P., Quentin J., Huys M. “Serotonin, Inhibition, and Negative Mood” PLOS Feb. 1, 2008 (source)

[vii] 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)

[viii] 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)

[ix] van Peer, J. M., Spinhoven, P., & Roelofs, K. (2010). Psychophysiological evidence for cortisol-induced reduction in early bias for implicit social threat in social phobia. Psychoneuroendocrinology, 35(1), 21–32. (source)

[x] Tamano H., Fukura K., Suzuki M., Sakamoto K., Yokogoshi H., Takeda A. “Preventive effect of theanine intake on stress-induced impairments of hippocamapal long-term potentiation and recognition memory.” Brain Research Bulletin. 2013 Jun;95:1-6. (source)

[xi] Bhattacharya S.K., Ghosal S. “Anxiolytic activity of a standardized extract of Bacopa Monnieri: an experimental study.” Phytomedicine. 1998 Apr;5(2):77-82 (source)

[xii] Lishmanov Iu.B., Trifonova Zh.V., Tsibin A.N., Maslova L.V., Dement’eva L.A. “[Plasma beta-endorphin and stress hormones in stress and adaptation].” – in Russian Biull Eksp Biol Med. 1987 Apr;103(4):422-4. (source)

[xiii] Benton D., Donohoe R.T., Sillance B., Nabb S. “The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor.” Nutritional Neuroscience. 2001;4(3):169-78. (source)

[xiv] Abdou A.M., Higashiguchi S., Horie K., Kim M., Hatta H, Yokogoshi H. “Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans.” Biofactors. 2006;26(3):201-8. (source)

[xv] Pereira C., et. al. “Mitochondrial Agents for Bipolar Disorder” International Journal of Neuropsychopharmacology 2018 Jun 1; 21(6): 550–569. (source)

[xvi] Nakamura K. “Aniracetam: Its Novel Therapeutic Potential in Cerebral Dysfunctional Disorders Based on Recent Pharmacological Discoveries” CNS Drug Reviews 2002 Neva Press, Branford, Connecticut Vol. 8, No. 1, pp. 70–89 (source)

[xvii] Vorobyov V., Kaptsov V., Kovalev G., Sengpiel F. “Effects of nootropics on the EEG in conscious rats and their modification by glutamatergic inhibitors.” Brain Research Bulletin. 2011 May 30;85(3-4):123-32. (source)

[xviii] Colzato L.S., Jongkees B.J., Sellaro R., Hommel B. “Working memory reloaded: tyrosine repletes updating in the N-back task.” Frontiers in Behavioral Neuroscience. 2013 Dec 16;7:200. (source)

[xix] Slutsky I., et. Al. “Enhancement of Learning and Memory by Elevating Brain Magnesium” Neuron Volume 65, Issue 2, p165–177, 28 January 2010 (source)

[xx] Jussofie A., Schmiz A., Hiemke C. “Kavapyrone enriched extract from Piper methysticum as modulator of the GABA binding site in different regions of rat brain.” Psychopharmacology (Berlin). 1994 Dec;116(4):469-74. (source)

[xxi] Teschke R., Sarris J., Schweitzer I., “Kava hepatotoxicity in traditional and modern use: the presumed Pacific kava paradox hypothesis revisited” British Journal of Clinical Pharmacology. 2012 Feb; 73(2): 170–174. (source)

[xxii] Heurteaux C, Lucas G, Guy N, El Yacoubi M, Thümmler S, Peng XD, Noble F, Blondeau N, Widmann C, Borsotto M, Gobbi G, Vaugeois JM, Debonnel G, Lazdunski M. Deletion of the background potassium channel TREK-1 results in a depression-resistant phenotype. Nat Neuroscience. 2006 Sep;9(9):1134-41 (source)

[xxiii] Müller W.E., Singer A., Wonnemann M. “Hyperforin–antidepressant activity by a novel mechanism of action.” Pharmacopsychiatry. 2001 Jul;34 Suppl 1:S98-102. (source)

[xxiv] Singh N., Misra N., Srivastava A.K., Dixit K.S., Gupta G.P. “Effect of anti-stress plants on biochemical changes during stress reaction” Indian Journal of Pharmacology 1991 | Vo. 23 | Iss. 3 | page 137-142 (source)

[xxv] Coleta, M., Batista, M. T., Campos, M. G., Carvalho, R., Cotrim, M. D., Lima, T. C., & Cunha, A. P. (2006). Neuropharmacological evaluation of the putative anxiolytic effects of Passiflora edulis Sims, its sub-fractions and flavonoid constituents. Phytotherapy research : PTR, 20(12), 1067–1073. (source)

[xxvi] Russo E.B., Burnett A., Hall B., Parker K.K. “Agonistic properties of cannabidiol at 5-HT1a receptors.” Neurochemistry Research. 2005 Aug;30(8):1037-43. (source)

[xxvii] Crippa J.A. et. Al. “ Neural basis of anxiolytic effects of cannabidiol (CBD) in generalized social anxiety disorder: a preliminary report.” Journal of Psychopharmacology. 2011 Jan;25(1):121-30. (source)

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Join The Discussion - 228 comments

Paolo
May 18, 2020

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.

Reply

    David Tomen
    May 18, 2020

    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.

    Reply

      Paolo
      May 19, 2020

      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.

      Reply

        David Tomen
        May 19, 2020

        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?

        Reply

        Paolo
        May 20, 2020

        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 ?

        Reply

        David Tomen
        May 20, 2020

        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.

        Reply

Rita
April 9, 2020

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!

Reply

    David Tomen
    April 23, 2020

    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/

    Reply

Lee
April 7, 2020

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

Reply

    David Tomen
    April 23, 2020

    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.

    Reply

Kelly
March 19, 2020

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!

Reply

    David Tomen
    March 19, 2020

    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.

    Reply

      Kelly
      March 19, 2020

      It is due to all of the craziness going on right now with COVID 19. I’m not usually a highly anxious person.

      Reply

        David Tomen
        March 19, 2020

        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.

        Reply

        Kelly
        March 20, 2020

        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!

        Reply

Adrian
January 6, 2020

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!

Reply

    David Tomen
    January 7, 2020

    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.

    Reply

Olivera
November 14, 2019

Hi David,do you have any experience with Zembrin-Sceletium Tortuosum for anxiety problems? BR

Reply

    David Tomen
    November 14, 2019

    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?

    Reply

      Olivera
      November 15, 2019

      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

      Reply

        David Tomen
        November 16, 2019

        Olivera, let us know how Zembrin works for your son please.

        Reply

Mick
July 2, 2019

Thanks David

Reply

Mick
July 2, 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. 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

Reply

    David Tomen
    July 2, 2019

    Mick, try Citicoline and DHA and see if that helps you.

    Reply

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