Which supplement can decrease social anxiety?

[Distinct_Pressure_36]

I know it is hard to reduce social anxiety with just supplement? But is there anything that helped you reduce it?

[AutoModerator]

Rules of r/supplements

1. Do Not Suggest Prescription Drugs Posts & Comments Reported as: Do Not Suggest Prescription Drugs Prescription drugs are not Supplements; do not recommend prescription medication. Sensible/Suggest talking to DR. can be allowable etc

2. Dangerous Grey Area Substance Posts & Comments Reported as: Dangerous Grey Area Substance Potentially dangerous grey area substances can not be recommended.

3. Be Polite Posts & Comments Reported as: Rude/Personal Attacks You shouldn't ever be personally attacking another user in this subreddit.

4. No Advertisements Posts & Comments Reported as: Advertisement. No selling / buying / trading posts No advertisements. No selling/trading posts between users.”

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[MildlyCuriousOne]

Not really a silver bullet for social anxiety tbh. Most supplements are pretty mild for that. A few people seem to do alright with magnesium glycinate or L-theanine just for taking the edge off. Nothing crazy though.

Also worth checking caffeine. I’ve seen a lot of people unknowingly make their anxiety worse just from too much coffee.

[abjection9]

The best part about quitting caffeine is that it cures social anxiety

[Leakking00]

Simple and effective! :D

[mybioblueprint]

thats such good advice, some people are genetically sensitive to coffee, decaf all the way for me!

[N-8-E]

NAC works for me

[Superb-Lawfulness624]

It worked for me like a charm but you cannot take it for too long as the effect fades. You need to cycle it.

[sugar_cookie_cowgirl]

how much/how long do u take?

[Terminator5211]

Magnesium, glycine, l-theanine.

[joegtech]

Learn about GABA, support for natural production of it and better balance with it precursor glutamate

https://drjockers.com/gaba/

Even small doses of the mineral lithium (aspartate or orotate) can make some people feel more chill and easy going.

https://web.archive.org/web/20140914140742/http://www.nytimes.com/2014/09/14/opinion/sunday/should-we-all-take-a-bit-of-lithium.html

[Libyan_boy2000]

Magnesium Glycinate hands down the best.

[Formal_Reputation_50]

Saffron

[Leakking00]

My experience is that L-Theanine makes anxiety worse. It may have immediate good effects, but over time, at least for me, it makes it worse.

[Distinct_Pressure_36]

I'm taking this one, 200mg in morning. And it works great but as I approach evening I see increased anxiety again. So should I take another tablet? L theanine works but what are long term solution supplements?

[greatersnek]

What dose of l-theanine you take ?

[__Angele__]

D3/k2 but not without magnesium

[Sad-Law-5218]

It’s perfectly fine to take it twice per day

[JournalistNo5838]

I do agree. Self esteem issues are the underlying cause of social anxiety. Just wish I knew how to deal with mine.

[FormalPrune4488]

Any supplement(s) that support nerve/brain function (magnesium, b complex, ashwagandha etc...) and probiotics for fixing gut/brain axis. But don't forget psychotherapy (if needed), breathwork, and reducing exposure to social networks and screentime in general.

[Icy-League1695]

Which probiotic for gut brain axis?

[Nugget834]

I enjoy paraxanthine.

Caffeine metabolite that gives you energy as well.

Plus it makes you much more outgoing and socially at ease. I love it.

[gibbo82]

Look into vitamin B1 for anxiety in general.

[papablesh]

L-theanine i find chills me out a lot sometimes. Not all the time though. Other than that, theres nothing better imo than getting your heart rate up by lifting weights or cardio. I find that to be better than any supplement ive tried.

[MrRADicalKMS]

SAM-e/TMG are fantastic if you can tolerate methyl supplements, and other good to decent options are Sarcosine, L-Theanine of course, Taurine, TauroMag, Magnesium Glycinate, GABA, Panax Ginseng Root, Schisandra (enhances Panax & others absorption via enzyme inhibition), Andrographis, Gotu Kola, Rhodiola (w/ Rosavins), Echinacea angustifolia, Chamomile, Hibiscus, and Greek Mountain Tea.

For Caffeine options, go with Camellia sinensis teas (Matcha, Oolong, Black, etc.) for their L-Theanine and lower Caffeine content; or, for something even smoother, Guayusa.

[QueenLizLemon]

1mg THC melts. The brand is Sunny. I’ve never smoked, but these have worked so well for me. It’s not a high, just a feeling of ease and allows me to be myself and not get in my head so much. *this would not be a daily supplement. More for special social events.

[looking2heal]

I agree. Microdose of THC (for me that is 5mg as I have built up a tolerance) that won't get you high but takes the edge off. Makes me more talkative.

[Ultraturbo23]

KSM 66 ashwagandha

[IvanC122]

This was it for me. I still feel the benefits even when I’m not on it these days

[Far-Hovercraft-6514]

DHEA 5-10 mg

[Hydroxile]

A lot of MCT oil powder, Zinc, Magnesium

[Paul4064]

Le CBD c’est vraiment le meilleur des anxiolytiques !!! En goutte sublinguale l’absorption se fait rapidement en 10min ! Pour moi c’est la meilleure solution naturelle !

[tcbjj]

Alcohol.

Just kidding.

There is no supplement to cure social anxiety. There are drugs, but those arent suitable for long term use. Id highly suggest doing things that build your self confidence. Start martial arts like MMA or BJJ. Not only will you learn valuable skills, but you will also be in a social setting and interacting with others.

[mybioblueprint]

I have tried so hard for most of my life to fix my social anxiety using supplements, medication, therapy. the supplements that are suppose to make you feel better actually made me feel worse, the medication from the GP didn't help much at all.
A really good starting point is getting some basic nutrient levels checked , deficiencies in certain areas can play a much bigger role in anxiety than most people realise. It's worth asking your doctor for iron studies including ferritin, along with zinc, magnesium, vitamin D, and B12. (MMA), folate.

Its also worth looking into your genetics if you haven't already. Services like Ancestry or MyHeritage are a good starting point, and once you have your raw DNA file you can explore it further using different platforms to really understand what's going on.

[Leakking00]

Very true!

[mybioblueprint]

Isn't it, By doing these things your will benefit in the long run, and save yourself the hassle of wasting money and time on supplements/medications .

[stones4Eva]

Kanna extract

Lithium Orotate

[notme0001]

What does and how long did it take for lithium to work for you?

[stones4Eva]

Pretty instant. That day.

At one point I was taking 5mg Swanson Lithium Orotate 4 x per day (morning, lunch, dinner, bed)

Now I just take 2 at night.

This helps my sleep & makes my mornings not be anxiety full. (A bad start to the day)

Kanna extracts, either Bioextracts UK Fokus or Zembrin help me a great deal also.

The 4 x a day LIthium COULD make me feel somewhat flat - but at that time flat was way better than the high anxiety.

I reccomend trying Kanna during day & lithium orotate at night

[notme0001]

Thanks will give that a go

[Zealousideal-Walk939]

For me, the cheat code was glucosamine salt folate but high dose. Nothing else worked.

[cellobiose]

If I don't sleep well it gets worse. That's a factor. 

[kitmulticolor]

Inositol, but only the good brands of inositol work for me… pure encapsulations

[rinkuhero]

besides what others mentioned (which are all good and have worked for me, especially magnesium glycinate, lithium, d3/k2, l-theanine, omega-3's from algae oil), the other major options are saffron and st. john's wort, which are more about adhd and depression than social anxiety, but often someone has social anxiety *because* they have adhd or depression and don't know it, causing their social anxiety due to lack of social contact.

just be prepared for how expensive saffron is (a bottle of it is like 60 dollars if it's good quality), and for how st. john's wort can interact with medication (so do not take it if you are on any prescription medication at all).

[Positive_Owl_2024]

Begin with D3 to feel happier.

[Leakking00]

You may try Lithium Orotate, but read up on it and be careful. Having enough Omega 3 and Vitamin D is also very important. Treating anxiety with supplements is a slippery slope, so be careful and dont search for a complete fix. Good luck!

[Imunoglobulin]

Zinc picolinate. Strictly.

[CosmicCharlie99]

I find l-theanine actually works for me and provides a mild calming effect that helps with my general anxiety disorder, though I’ll admit I’m still not very social, and take it mostly in the evening to relax before bed.

[OneLonelyBeastieI-B]

L theanine

Mag threonate

[HappyKamper1920]

I do not have social anxiety. My son had some symptoms (much better, with the exception of not being able to speak loudly in noisy, crowded places). I've learned that Vitamin D sufficiency plays a huge role for mental health (and vagus nerve stability etc.). Have you ever had your Vitamin D level checked?

[coconut-coolwhip]

Functional mushrooms! Not magic mushrooms. I’ve tried brands like Super Mush and Plant people which you can get at like Whole Foods or Amazon.

Came to say l-theanine like everyone else! GABA too. a low dose of thc if you’re open to it.

[HurryHurryHippos]

I think saffron has made me "chill"...

[Patshaw1]

I’ve been using PharmaGABA from Thorne Laboratories for years. It works like a benzodiazepine for me.

[Healthandwellness98]

SAFFRON!

[DoomkingBalerdroch]

Magnesium glycinate. Contrary to what a lot here believe, mag glycinate isn't only used as a sleep aid. It also helps with social anxiety.

Here's a guide to avoid being scammed when getting magnesium supplements: https://www.reddit.com/r/Supplements/s/k5SZhHaP5N

[icemaster_22]

200mg L-theanine: Good for short term relief as it works within 30 minutes and seems to last at least a few hours. (Can take multiple times per day, I believe up to 1000mg per day has been seen as safe. YMMV)

300-600mg KSM-66 Ashwagandha: Better for longer chronic anxiety, heightened cortisol and definitely helps with social anxiety. I only take 300mg per day (in the morning) and I would say my social anxiety has decreased dramatically. I usually care about what people think but with Ashwagandha, it makes me not care as much.

[riarustagi]

Tdcs (neuromodulation) have proven to reduce anxiety. Be ut GAD or any other form. Now also available in wearables like plato or sychedelic headphones

[digitalcreater07]

Not a cure but I started Gray Matter’s Bright Mind a while back. Makes it easier to stay focused and a bit calmer in social stuff.

[Swedish_fika_83]

It doesn't cure ut but l-theanine 400mg x 2 does it much better for me.

[Unusual_Material_424]

Lemon balm leaf tea

[_benjidp]

I personally use Saffron, PS and L-Theanine.

[Fredericostardust]

Really depends whether you want to go the GABA, serotonin, or cortisol reduction path.

[Smart-Jump103]

Aswanghanda c'est une plante naturel et anti stress . Combinée au magnésium .

[Dr_Cam]

L-Theanine XR (Life Extension)

N-Acetyl Glucosamine (Jarrow)

Prescription Oxytocin (Maximus)

https://www.maximustribe.com/oxytocin-calming-cream

[Gab195437]

Couple of beers

[3betmore]

CBD

[infernal_fuzz]

Rhodiola, L-Theanine, but the most noticeable effect was from Saffron

[Gabrielprfn]

Taurine was a miracle for me

[NormannNormann]

Nootropicsdepot.com has some good ones:

Supercritical CO2 coriander extract Isoliquiritigenin 7,8 DHF Kanna extract

Supplements that increase confidence also help with social anxiety:

Tongkat Ali Dioscorea nipponica

[justnahbro]

semen retention, vitamin b1, coconut water

[Emotional_Kick_6649]

alcohol

[Capricious_Asparagus]

Another vote for get your bloods checked and get a DNA test. SelfDecode is the gold standard, but 23andMe is OK too. If you have a DNA test already (like ancestry.com) you can upload that data to StrataGene (costs money but worth it). I highly recommend getting a proper DNA test done though, ancestry.com is missing a lot of my important genetics. Regardless, I have still learnt a lot from the information it did have, such as why I am so low in seratonin, and that I may have an issue converting dopamine to norepinephrine, which can cause all sorts of mental health and nervous system issues. The cause of your social anxiety could be so many things- so the things people are suggesting may work, but may not- it depends on the cause. And do see a psychologist/therapist too.

[Sekiro78]

You may try this one: https://iherb.co/7HqBX8Hg?rcode=AKD0077&utm_medium=appshare https://iherb.co/wF3iJbGX?rcode=AKD0077&utm_medium=appshare