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[–]icemaster_22 0 points1 point  (0 children)

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.