Table of Contents
Key Takeaways
- 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.
Social 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?
In 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:
- Amygdala hyperactivity: Over-sensitive to negative social cues, like criticism or rejection.[iii]
- Prefrontal cortex under-regulation: The medial prefrontal cortex normally dampens amygdala responses; weak top-down control means heightened anxiety in social settings.[iv]
- Neurotransmitter imbalances:
- 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.
- 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.
Nootropics 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.
What 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.
Nootropic 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.
Join The Discussion - 228 comments
Paolo
August 16, 2020
Sorry i couldnt reply to the other post:
You said:
“Paolo, thanks for sharing that study. It leads to other studies that show Hawthorne Berry as effective as or better than prescription beta-blockers in treating heart disease and failure. But does not act as a beta-blocker: https://pubmed.ncbi.nlm.nih.gov/15353901/ and https://pubmed.ncbi.nlm.nih.gov/18490196/. I don’t think they ever figured out why it works. It just does.”
Sorry i think i dont understand it exactly. To clarify if Hawthorne Berry dont act like a real beta blocker (blocks β1 and β2-adrenergic receptor). We can assume it wont work to reduce symptoms triggered by social anxiety like tremors/trembling, hearth race, brain fog, voice…
Because we said those symptoms are triggered by the fight and flight response trough epinephrine and norepinephrine.
So if Hawthorne works different then blocking epinephrine and norepinephrine it does mean it wont work in our case to reduce social anxiety symptoms (trembling…) true ?
David Tomen
August 17, 2020
Paolo, that may be true. In this case, the only way to find out is to try Hawthorne Berry and see if it helps.
Paolo
August 19, 2020
Hi David,
ok thanks for clarification.
So the best alternatives for beta blocker (propranolol) keep being Taurine, DHA, Magnesium ?
Is there anything other powerful i could try beside Lithium ororate (cant get that) ?
I do take all of the others daylie but they feel a lot less powerful like some herbs. Thats very unlucky there does not exist something to direct block epinephrine like real beta blocker.
David Tomen
August 19, 2020
Paolo, I am not aware of any natural supplement that works specifically like a “beta blocker”. Nothing that will “block” norepinephrine. You don’t want to block all norepinephrine. Because if you did you wouldn’t be able to function.
Fay
August 6, 2020
Hi David,
First of all thank you for all the information you provide on nootropics. I haven’t found the right combination that works for me yet but I am truly grateful that you share your knowledge with the rest of us. I myself have some form of social anxiety. In stressful situations (which for me are social situations) I start sweating and blushing really easily. I think I got some relief with a mao inhibitor but when I was taking it for a longer period (after about 6 months) it drastically increased my anxiety. And there is a worleide shortage going on as well.
Now I take a daily mix of magnesium, l-theanine, fish oil, l-tyrosine and sometimes cdp choline.
I am now experimenting with aniracetam and sulbutiamine. However when taking about 300-500 mg of aniracetam it makes me kind of sleepy and gives me a weird feeling in my head. Sulbutiamine is a bit more stimulating for me in the beginning and after the initial effect I do get a calm almost satisfied feeling from it. Any thoughts on why aniracetam makes me feel this way?
David Tomen
August 6, 2020
Fay are you using a choline supplement with Aniracetam? Because it promotes the use of acetylcholine in your brain by 200 – 300%. So you need to ensure that acetylcholine is present for Aniracetam to work with or you’ll experience the symptoms you describe. Or even a headache.
And if you use an MAOI long-term but either don’t have enough dopamine or norepinephrine you’ll have problems. Or if you push dopamine too high you suppress serotonin. Have you tried using L-Tyrosine? or L-Tryptophan for serotonin?
I just published another piece on anxiety that you may find helpful. Because it describes other options for you to try. You’ll find that here: https://nootropicsexpert.com/best-nootropics-for-anxiety/
Paolo
July 23, 2020
Sorry Moo i jumped into your conversation, sometimes i cant resist my impulses. Thanks David sorry i couldnt reply to your asnwer, so i need to create a new post.
The tremors/shaking hands are caused by my social anxiety in stress situation, yes the panic attacks are caused because of overwhelming overthinking.
I tried a few things, on my current stack it seems like NALT amplifys those (according seller).
Do lithium orotate help to handle those tremors aswell or do it help with panic attacks only ? I have read daylie usage can lead to deadly overdose, is that true ?
May Magnesium Glycinate can help with my tremors ? There is not a lot more inside the “beta blocker” Paragraph beside DHA i could try (and both i just ordered today).
Its a pain im not able to get this tremors rid off. Its aswell hard to test Nootropics, because of nocebo placebo. Rigth after the beginning with my nootropics i had a few very good days for months.
David Tomen
July 24, 2020
Paolo, one beta blocker that I have not reviewed is Hawthorne Berry which comes up time and again in clinical studies for this purpose: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3989080/
Magnesium Glycinate may help as long as you keep your dose at 400 mg per day or less.
Lithium Orotate may help with both. Not sure where you came up with the “deadly overdose” part because at 5 mg of elemental lithium, it’s so low it doesn’t even show up on blood tests.
And BTW, the National Institute of Health points out that tremors can be caused by “anxiety or panic”. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Tremor-Fact-Sheet
Paolo
July 24, 2020
Thanks for your answer.
Hawthorne Berry looks interesting.
Why exactly Magnesium Glycinate work just below 400 mg (does it stops working after) ? Do we talk about elemental Magnesium ? Because the capsules i have seen are all around 650mg Magnesium Glycinate and around 100-125mg elemental Magnesium.
I have read from the “deadly overdose” on reddit. One person told that his wife took Lithium Orotate at lower dose like 5mg. His doctor told her to check levels in blood and she was close to a risky high overdose. Some other sites aswell notice to keep the blood values in check if lithium Orotate is used to dont risk an overdose. But its hard to say if the women hit the overdose by wrong medication, wrong use, bad supplier.
But unluckily im not able to get it easily, so i cant use it tough.
Yeah for sure my tremors are caused by my social anxiety. I already have some light tremors outside of stress situations. But those are aswell from my anxiety – stress. When hitting stress situations it gets much much worse. I cant use my hands then correctly witouth looking like a drug addict.
David Tomen
July 26, 2020
Paolo, your body can only use so much magnesium and it’ll excrete the magnesium it cannot use. There’s no point in over-dosing this supplement just like there is no point in over-dosing any supplement. But a lot of magnesium supplements are cheap forms that our body cannot use. If you are particularly sensitive to this kind of thing something other than the natural, chelated version could cause real problems.
I’ve taken too much magnesium before and tremors were the result.
And please don’t believe everything you ‘read’. Including what I say or write. Always do your own research to verify what people are saying is true. I cannot imagine someone having issues with 5 mg of lithium. It simply doesn’t make sense. Depression and mania is treated with 800 and 900 mg of lithium carbonate. So 5 mg?
Tremors are a symptom of chronic anxiety as well. You know your own body better than anyone. It’s wise to listen to it because it tells you what it needs to thrive.
Paolo
July 30, 2020
Ok, thanks David for your help all the time. Your the only one out there really trying to help others, your a good person.
We talk about 400mg elemental magnesium here, true ? I took around 1000mg magnesium glycinate (200 mg elemental magnesium) just now and it did feel pretty good so far.
Im a very very skeptical person, dont worry. But you convinced me now to try out GABA (i talked about my deficiency on your GABA post), i still have mixed feeling about that, but we will see ;D.
Im just not able to find useful informations about Hawthorne Berry. May you can help me out there ?
Is Hawthorne Berry able to remove physical symptoms caused by social anxiety/anxiety ?
Do that include all physical symptoms aswell like tremors/shaking or only rapid hearth race and blood pressure ?
What do you think would be a good dosage to try ? (so i could buy the right one).
At wich time should i take it and how long does it work ?
Can i use Hawthorne Berry long term ?
How strong is it compared to prescription beta blockers ? (like 1/2 or 3/4 to get an idea)
I probably dont need “beta blockers” if i would be able to fix my gaba deficiency but i think that will be hard mission i will work a long time. Having something nice to fight my tremors/shaking would be very helpful. Ashwagandha wasnt as bad, but a day witouth amplified my symptoms. Feeled like all suppressed symtoms came back at once.
David Tomen
July 30, 2020
Paolo, I still need to do a review of Hawthorne Berry if there’s enough clinical evidence that it’s proven effective. But you look at user reviews and they’re pretty convincing that it’s effective. As for long-term, here’s a study with 2691 patients who used if for 24 months with good success: https://onlinelibrary.wiley.com/doi/full/10.1016/j.ejheart.2008.10.004. They used WS® 1442 extract 900 mg / day.
Paolo
August 16, 2020
David, we shortly talked about Hawthorn berry.
You shared me a link about a study wich classified Hawthorn berry as beta blocker.
But even tough i still cant find any information about its work as beta blocker on other studies they say Hawthorn berry does not involve β-adrenergic receptor blockade but have a positive effect on lowering blood pressure. While a real beta blocker blocks β1 and β2-adrenergic receptor like propranolol.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249900/
https://pubmed.ncbi.nlm.nih.gov/16487691/
This studies seem to be old. What do you think about it ? May they came to a new conclusion about Hawthorne berry and beta blocker ?
David Tomen
August 16, 2020
Paolo, thanks for sharing that study. It leads to other studies that show Hawthorne Berry as effective as or better than prescription beta-blockers in treating heart disease and failure. But does not act as a beta-blocker: https://pubmed.ncbi.nlm.nih.gov/15353901/ and https://pubmed.ncbi.nlm.nih.gov/18490196/. I don’t think they ever figured out why it works. It just does.
Moo
July 11, 2020
Hi David,
I surfer from anxiety in a few different forms. Started around 7 years ago when I had a panic attack at work for no apparent reason, and since then I have work place anxiety; such as in situations where I have to give presentations, public speaking, training large groups, or working with people I don’t know very well. I just crumble to a stuttering mess, forget everything I know, feel like I’m going to cry and generally fear I’m going to have another panic attack. I rarely get social anxiety with informal settings, but it does come sometimes.
I get anxiety in situations where I know I may be uncomfortable or in an emotional situation. For example at work last week somebody left the company and they said goodbye in front of the staff and I felt like I was going to cry (even though I don’t know them!) and I almost had a panic attack.
I sometimes get generalized anxiety, where I’ll be doing something normal like driving a car, watching TV and suddenly just get really anxious about no specific thing and feel like I’m going to have a panic attack.
My doctor prescribes me Xanax and it really works wonders, I can stand in front of big crowd and present (still get a bit sweaty and nervous, but no feelings of panic), but I don’t really like the side effects – sleepiness, addiction and sometimes I feel too nonchalant about things.
I did try Lexapro, but it made me far to high, alert and still anxious. Dropped to a lower dose and It felt like I had the flu all the time, made me depressed and didn’t help with the anxiety.
So I’m looking for a more natural solution, and with those two things in mind, where would be the best place to start? Your post is great, but I’m feeling a bit overwhelmed with info.
In your May reply to Paolo you advise a basic approach to figure out what’s causing the anxiety. However, I was left a bit confused as you mention Alpha GPC, CDP-Choline, acetylcholine and L-Tyrosine, but these aren’t actually mentioned in the main article.
I tried taking 400mg of magnesium, alongside 1000mg of calcium and 20mcg of Vitamin D3 for 6 months or so, but don’t think I really saw any effect from that.
Thanks,
Moo
David Tomen
July 12, 2020
Moo, I need to re-write at least part of this post and include using the trial and error method for isolating which neurotransmitter may be causing you problems.
But you’re a couple steps closer to finding a solution because you said Xanax works for you. Xanax is a benzo which works in your brain by binding to the GABAa receptor. This means you likely have problems with GABA.
I’d start by using a GABA 500 – 750 mg supplement before bed and see if it helps.
Then do a search of Nootropics Expert using the search function top right for the keyword “Xanax” and another search for “Alprazolam”. And see what turns up. You’ll get search results listing a few nootropic supplements where somewhere in my review “Xanax” will be mentioned. Likely because either a clinical study compared that nootropic to Xanax in a study. Or someone commented that they found that nootropic worked as well as Xanax.
Moo
July 13, 2020
Hi David,
Thanks for the reply.
Yes after leaving the comment I read through all the other comments on this page and saw your advice about finding nootropics that effect the same things as any successful medication.
I also found this quiz which tries to identify which neurotransmitters you may be deficient in, my results also suggest GABA deficiency. (Nootropics Expert edit: Dr. Braverman’s website and the author of “The Edge Effect”)
So yes, I ordered some 500mb GABA and will try that.
I also ordered DHA, Vitamin B complex and Magnesium based on your other comments on creating a base stack.
Thanks for your help and info.
David Tomen
July 13, 2020
Moo, good find because it was Dr. Braverman’s book “The Edge Effect” (https://amzn.to/3iYygJR) where I learned that I was likely deficient in GABA. And sure enough, 750 mg GABA before bed and I felt better the next day. And it was the inspiration for my method of testing neurotransmitters with each precursor to figure out what you might be low in. Thanks for the reminder sir!
Paolo
July 22, 2020
According the Bravermantest i need suppliment for all Neurotransmitter oO.
1A Total Number of True Responses – DOPAMINE Nature: 26
2A Total Number of True Responses – ACETYLCHOLINE Nature: 25
3A Total Number of True Responses – GABA Nature: 19
4A Total Number of True Responses – SEROTONIN Nature: 22
You are DOPAMINE Dominant.
Deficiency Results Summary
1B Total Number of True Responses – DOPAMINE Deficiency: 15
2B Total Number of True Responses – ACETYLCHOLINE Deficiency: 18
3B Total Number of True Responses – GABA Deficiency: 29
4B Total Number of True Responses – SEROTONIN Deficiency: 21
(major deficit above 15)
I had a strong fallback, i tryed a lot of things now. I cant handle my tremors – panic attack maybe i should try soemthing like beta blocker alternatives. I was already using Tryptophan, maybe i add Magnesium ? Or go for St. Wort John’s.
David Tomen
July 23, 2020
Paolo, be careful with St. John’s wort especially if you’re using any prescription meds.
I think you may be overthinking this and overwhelming yourself to the point of panic attacks. Lithium Orotate helps with panic attacks BTW.
If you are dopamine dominant and deficient in serotonin it helps to bring them back into balance. And you do that by avoiding anything that boosts dopamine and use L-Tryptophan instead to raise serotonin.
Are the tremors caused by any of the supplements you are using? Or has this been a problem before you started using supplements?
Deen
July 5, 2020
Dear David.
This site is one of the best I’ve seen as far as nootropics are concerned. Thanks very much for your time in putting this together.
My anxiety is largely physical, which then causes the psychological to also rise. I have found propranolol to help very much with physical anxiety. Which nootropic would you recommend which can replace propranolol?
I am currently taking ashwaghanda as I’ve read about it’s ability to reduce the minds fight or flight affect, this is my main struggle.
Thank you very much.
David Tomen
July 6, 2020
Deen, Propranolol is a beta blocker. And the only natural true beta blocker that I’m aware of is Hawthorne Berry.
See “Table 1” in this clinical review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3989080/ which includes a list of supplements that mimic the action of pharmaceuticals like Diuretics, Calcium-Channel Blockers, Beta Blockers, Angiotensin-Converting Enzyme Inhibitors, Central Alpha Agonists, Angiotensin-Receptor Blockers, and Direct Vasodilators.
Owais
July 4, 2020
Hi David,
I love your approach of addressing anxiety/depression by searching for its root
cause i.e. the neurotransmitter/s that are responsible for it. You recommend to do this by using
the direct precursors such as CDP-Choline for acetylcholine, L-Tyrosine for dopamine and
norepinephrine and L-Tryptophan for serotonin.
Apart from the above mentioned direct precursors and their respective neurotransmitters, I
couldn’t find information related to that of GABA and glutamate or any other (if I have
missed any). Can you please mention those missed? I would be greatful for your response.
David Tomen
July 4, 2020
Owais, for GABA you would use a GABA supplement, and for glutamate you’d use L-Glutamine.
Paolo
June 18, 2020
Thanks again for your great work and site David.
I was trying L-Theanine 500mg, Ashwaganda 1000mg, Phosphatidylserine 200mg, Tryptophan 1000mg for a month + now (post below), even tough the products i bought might where not best quality i can feel a good improvement. I still have a few symptoms tremors and others as described but quite weaker. Im far away form hearth racing/ panic attacks then before and on some days im feeling close to normal and most days better then before. I found a good store where i can make my own stack for an affordable price with good quality ingredients.
So i decided may to extend my stack with other suppliments provided by your article before im running out of my current stack.
Daylie first half morning second half early afternoon:
L-Theanine 250.0 mg
KSM-66® Ashwagandha 450.0 mg
Synapsa™ Bacopa Monnieri 300.0 mg
Lemon Balm Extract 4:1 250.0 mg
Rhodiola Rosea 3R/1S 200.0 mg
Phosphatidylserine 50% 320.0 mg
N-Acetyl-L-Tyrosine (NALT) 350.0 mg
Taurine 350.0 mg / or Lions Mane Mushroom 350mg
Vitamin B6 (P5P) 40.0 mg
Vitamin B12 (Methylcobalamin) 1% 20.0 mg -> (0,2mg)
Vitamin D3 0.25% 40.0 mg ~4000 IU
Piperine (BioPerine®) Pepper Extract 5.0 mg
I know its quite crazy i just put almost everything you shared into this stack, some even have a similar function.
What do you think about this stack in general ? Would you replace/remove/add other ingredients to this stack ? I can add up to 12 ingredients.
Thanks for your help.
David Tomen
June 18, 2020
Just saw this. Looks like you have it covered. Don’t expect perfect results right away. Some of the nootropics in your stack will take awhile to provide their full benefit if you’re dosing everyday. Especially the adaptogens.
Paolo
June 19, 2020
Thanks, thats absolutely no problem if the adaptgens take some time to work properly. There where a lot other nootropics i would have added to my stack but unluckily there was no more place.
Im not sure if one of those would have been better:
Lions mane / Gotu Kola / Magnesium Glycinate / Alpha gpc / Ginkgo Biloba / Inositol / 5Htp / ALCAR / DHA / NAC /Uridine Monophosphate / Valerian / B1(not sulbutiamine)/ B3 / B5 …
especially Gotu Kola or Lions mane i was very interested because of the nerve growth factor, but i need to replace them with one above and id like to stay below 2600 mg overall(4 capsule, 2 morning, 2 early afternoon; else i have 5 -> cant replace it well with b vitamins and use a B-complex instead).
With this stack furthermore i tried to force gaba working good. Lemon Balm as Transaminase Inhibition, Taurine(passion flower is not available) as weak Gaba Agonism, Ashwagandha as positive allosteric modulator and others like L-Theanine to boost Gaba aswell. Im not sure if this will work perfectly as im thinking.
Ashwagandha, Bacopa and Phosphatidylserine to keep Cortisol in check -> stress/panic attacks.
Vitamin D is here because i had a big deficiency (fixed already) and if i take this one daylie it goes side by side to keep VitD levels normal.
The others im not sure, but i tought the B Vitamins (folate isnt available) are really necessary to synergie well.
Rhodiola Rosea cause many advised this as stack combination to ashwagandha and L-Theanine.
And a bit of NALT to higher self estem and mood, but i got already others and piperine wich boost dopamine so the low dosage maybe is fine.
Piperine to boost everything a bit and let me use quitly lower dosages.
I still take daylie L-Tryptophan at night, i have one for 4-5 months, to keep Norepinephrine in check.
No clue if i should maybe replace Rhodiola Rosea with Gotu Kola or anything else or maybe even with something else.
Its really not easy to create a good stack, but im trying my best.
David Tomen
June 20, 2020
Paolo, the key to success with nootropics is trying them until you find something that works. Your goal is to feel better I think. So don’t overthink this. It sounds like you’ve done your research. Keep on experimenting until you find a stack that works for you. Only you can know what that stack is.
Paolo
June 18, 2020
Thanks again (0,2mg)
Vitamin D3 0.25% 40.0 mg ~4000 IU
Piperine (BioPerine®) Pepper Extract 5.0 mg
I know its quite crazy i just put almost everything you shared into this stack, some even have a similar function.
What do you think about this stack in general ? Would you replace/remove/add other ingredients to this stack ? I can add up to 12 ingredients.
Thanks for your help.
David Tomen
June 18, 2020
Poalo, I’d add a high quality B-Complex supplement because you need the B-Vitamins as cofactors so the others can do their job.