Social Anxiety Disorder: natural remedies and the evidence behind them
Social anxiety disorder involves intense fear or self-consciousness in social situations that can interfere with daily life.
11 options2 graded A1 graded B3 graded C5 traditional or ungraded
A
Guided condition explorer
Start with what sounds familiar.
Choose what sounds familiar, then choose the kind of support you want to explore. HealisticMD narrows the library without presenting the result as personal medical advice.
Mindfulness-based programs are especially well-suited for people whose social anxiety is driven by repetitive, self-critical thinking patterns.
Supported by clinical research, MBSR/MBCT teaches you to notice anxious thoughts in real time without getting swept away by them.
Dose or use Structured 8-week group or app-based program; practice 20–45 min daily for best results.
Key study Meta-Analysis (2021, PMID 33895444): Mindfulness-based interventions for social anxiety disorder: A systematic review and meta-analysis — across 11 randomized controlled trials, mindfulness programs outperformed no treatment (g = 0.89), were comparable to other active treatments (though slightly less effective than CBT), and benefits persisted at 12 months.
EvidenceSupported by controlled trialsTime to resultsTypically 6–10 weeks
Caution: Best combined with guidance from a qualified instructor or therapist, especially for severe anxiety. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade A · Traditional use not yet assessed
Gold-standard therapy to face avoided situations
Why it may be relevant
If you avoid social situations or white-knuckle through them, CBT is built for exactly this — it pairs changing anxious thoughts with gradual, planned exposure so avoided situations get easier over time.
Cognitive Behavioral Therapy is the first-line, evidence-based psychotherapy for social anxiety, established as the gold-standard treatment in controlled trials.
Dose or use Typically 12–16 weekly sessions with a trained therapist, with structured exposure and thought-challenging practice between sessions.
Key study Network Meta-Analysis (2025, PMID 40023260): Psychotherapies for social anxiety disorder in adults: A systematic review and Bayesian network meta-analysis — across randomized trials of six common psychotherapies, CBT ranked among the most effective treatments for reducing social anxiety symptoms, supporting its place as the first-line therapy.
EvidenceSupported by controlled trialsTime to resultsOften noticeable within 8–12 weeks
Caution: Best delivered by a qualified therapist; the exposure work is meant to be gradual — pushing too fast can backfire, so pace it with your clinician. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Plant extract with placebo-controlled SAD trial support
Why it may be relevant
If you avoid social situations or push through them with dread, CBD is one of the few supplements tested directly in people with diagnosed social anxiety disorder — the trial population was young adults whose social anxiety came with strong avoidance.
In a double-blind, placebo-controlled trial, four weeks of daily CBD meaningfully reduced social anxiety symptoms in people with the disorder — early but genuinely on-condition evidence, which is rare among natural options.
Dose or use The trial used 300 mg of CBD daily for 4 weeks. Consumer products vary widely in strength and purity, so choose a third-party-tested CBD product and discuss the right dose with your provider.
Key study RCT (2019, PMID 31787910): Anxiolytic Effects of Repeated Cannabidiol Treatment in Teenagers With Social Anxiety Disorders — in a double-blind, placebo-controlled trial, 37 young adults (18-19) with social anxiety disorder took 300 mg/day CBD or placebo for 4 weeks; CBD significantly reduced social anxiety on both the Liebowitz Social Anxiety Scale and the Fear of Negative Evaluation questionnaire.
EvidenceSupported by smaller clinical studiesTime to resultsAbout 4 weeks of daily use in the trial
Caution: CBD can interact with many medications (including antidepressants, blood thinners and seizure drugs), may cause drowsiness or elevated liver enzymes, and product quality and legality vary by region — check with your provider and local rules first. Avoid in pregnancy or breastfeeding. This was one small trial; CBD is not a substitute for therapy or prescribed treatment.
Evidence grade not assigned · Traditional use long-standing
Foot point to ease anxious tension
Why it may be relevant
For the dread and tension that make you want to avoid, LV3 on the foot is a traditional point for releasing pent-up stress and calming the nervous system.
LV3 (Taichong) is used in Traditional Chinese Medicine to calm stress and anxiety and move stagnation; it is self-applied and costs nothing to try.
Dose or use Press the point on the top of the foot, in the web between the big and second toe, for 1–2 minutes on each side.
Key study Traditional TCM acupressure point for stress and anxiety; this use is based on traditional practice rather than confirmed clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment for someTraditional useLong-standing traditional staple
Caution: A relaxation aid, not a treatment for the disorder; avoid firm foot pressure during pregnancy without guidance.
How does your social anxiety show up most in daily life?
My mind spirals — I replay conversations and worry about being judged
Mindfulness-based programs are especially well-suited for people whose social anxiety is driven by repetitive, self-critical thinking patterns.
Supported by clinical research, MBSR/MBCT teaches you to notice anxious thoughts in real time without getting swept away by them.
Dose or use Structured 8-week group or app-based program; practice 20–45 min daily for best results.
Key study Meta-Analysis (2021, PMID 33895444): Mindfulness-based interventions for social anxiety disorder: A systematic review and meta-analysis — across 11 randomized controlled trials, mindfulness programs outperformed no treatment (g = 0.89), were comparable to other active treatments (though slightly less effective than CBT), and benefits persisted at 12 months.
EvidenceSupported by controlled trialsTime to resultsTypically 6–10 weeks
Caution: Best combined with guidance from a qualified instructor or therapist, especially for severe anxiety. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade not assigned · Traditional use long-standing
Wrist point to calm the mind on the spot
Why it may be relevant
Right before a nerve-wracking moment, HT7 on the wrist gives you a quiet, self-applied way to help settle a racing mind.
HT7 (Shenmen) is the classic Traditional Chinese Medicine point for calming the spirit and easing anxiety and stress; it is discreet and free to use anywhere.
Dose or use Press the point on the inner wrist crease at the pinky side, in the small hollow, for 1–2 minutes on each hand while breathing slowly.
Key study Traditional TCM acupressure point for calming and sleep; this use rests on traditional practice, not confirmed clinical trials for social anxiety.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment for someTraditional useLong-standing traditional staple
Caution: A calming aid, not a treatment for social anxiety disorder; use gentle pressure.
–
Nutrient gap worth checking
Tryptophan Deficiency
Evidence grade not assigned · Traditional use recognised
Low tryptophan can feed anxious, low mood
Why it may be relevant
If your anxiety runs as constant worry and self-critical thinking, low tryptophan — the building block for serotonin — is a checkable factor that can amplify that mental spiral.
Tryptophan is the precursor your body uses to make serotonin, which helps regulate mood and calm, so correcting a shortfall is a simple, low-risk step.
Dose or use Ask your provider about checking your status; support intake with protein-rich foods like turkey, eggs, dairy and seeds, or discuss a supplement.
Key study Screening-level suggestion: low tryptophan is linked to irritability, anxiety and low mood. This is a modifiable factor worth checking, not a proven cure.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsWeeks, if a deficiency is present and correctedTraditional useRecognised traditional use
Caution: Not a stand-alone treatment for social anxiety; do not combine tryptophan supplements with antidepressants (SSRIs) without medical advice, due to serotonin risk.
What kind of help would you actually stick with?
I'd rather learn lasting skills — structured therapy or mindfulness training
Mindfulness-based programs are especially well-suited for people whose social anxiety is driven by repetitive, self-critical thinking patterns.
Supported by clinical research, MBSR/MBCT teaches you to notice anxious thoughts in real time without getting swept away by them.
Dose or use Structured 8-week group or app-based program; practice 20–45 min daily for best results.
Key study Meta-Analysis (2021, PMID 33895444): Mindfulness-based interventions for social anxiety disorder: A systematic review and meta-analysis — across 11 randomized controlled trials, mindfulness programs outperformed no treatment (g = 0.89), were comparable to other active treatments (though slightly less effective than CBT), and benefits persisted at 12 months.
EvidenceSupported by controlled trialsTime to resultsTypically 6–10 weeks
Caution: Best combined with guidance from a qualified instructor or therapist, especially for severe anxiety. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade A · Traditional use not yet assessed
Gold-standard therapy to face avoided situations
Why it may be relevant
If you avoid social situations or white-knuckle through them, CBT is built for exactly this — it pairs changing anxious thoughts with gradual, planned exposure so avoided situations get easier over time.
Cognitive Behavioral Therapy is the first-line, evidence-based psychotherapy for social anxiety, established as the gold-standard treatment in controlled trials.
Dose or use Typically 12–16 weekly sessions with a trained therapist, with structured exposure and thought-challenging practice between sessions.
Key study Network Meta-Analysis (2025, PMID 40023260): Psychotherapies for social anxiety disorder in adults: A systematic review and Bayesian network meta-analysis — across randomized trials of six common psychotherapies, CBT ranked among the most effective treatments for reducing social anxiety symptoms, supporting its place as the first-line therapy.
EvidenceSupported by controlled trialsTime to resultsOften noticeable within 8–12 weeks
Caution: Best delivered by a qualified therapist; the exposure work is meant to be gradual — pushing too fast can backfire, so pace it with your clinician. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Plant extract with placebo-controlled SAD trial support
Why it may be relevant
If you avoid social situations or push through them with dread, CBD is one of the few supplements tested directly in people with diagnosed social anxiety disorder — the trial population was young adults whose social anxiety came with strong avoidance.
In a double-blind, placebo-controlled trial, four weeks of daily CBD meaningfully reduced social anxiety symptoms in people with the disorder — early but genuinely on-condition evidence, which is rare among natural options.
Dose or use The trial used 300 mg of CBD daily for 4 weeks. Consumer products vary widely in strength and purity, so choose a third-party-tested CBD product and discuss the right dose with your provider.
Key study RCT (2019, PMID 31787910): Anxiolytic Effects of Repeated Cannabidiol Treatment in Teenagers With Social Anxiety Disorders — in a double-blind, placebo-controlled trial, 37 young adults (18-19) with social anxiety disorder took 300 mg/day CBD or placebo for 4 weeks; CBD significantly reduced social anxiety on both the Liebowitz Social Anxiety Scale and the Fear of Negative Evaluation questionnaire.
EvidenceSupported by smaller clinical studiesTime to resultsAbout 4 weeks of daily use in the trial
Caution: CBD can interact with many medications (including antidepressants, blood thinners and seizure drugs), may cause drowsiness or elevated liver enzymes, and product quality and legality vary by region — check with your provider and local rules first. Avoid in pregnancy or breastfeeding. This was one small trial; CBD is not a substitute for therapy or prescribed treatment.
When social anxiety shows up in your body — racing heart, tension, that keyed-up feeling — ashwagandha targets the baseline stress arousal behind those symptoms.
This Ayurvedic adaptogen has been studied in randomized trials for reducing stress and anxiety and lowering cortisol, the main stress hormone.
Dose or use Commonly 300–600 mg/day of a standardized root extract (e.g., KSM-66), taken daily; effects build gradually.
Key study Randomized trials support ashwagandha for stress and anxiety reduction; evidence is for general anxiety and stress rather than social anxiety specifically.
EvidenceCenturies of traditional use · Limited human trials so farTime to resultsUsually 4–8 weeks of daily useTraditional useLong-standing traditional staple
Caution: Avoid in pregnancy; may interact with thyroid, sedative or immune medications and is not advised with active liver problems — check with your provider.
Evidence grade C · Traditional use not yet assessed
Calm without drowsiness before an event
Why it may be relevant
When you need to take the edge off right before a specific meeting, date or talk, L-theanine promotes calm without leaving you foggy or sleepy.
L-theanine, an amino acid from tea, has human evidence for reducing acute stress and anxiety and blunting stress reactivity without sedation.
Dose or use Commonly 100–200 mg taken 30–60 minutes before a stressful event; can be used as needed.
Key study Human studies support L-theanine for acute stress and anxiety reduction; effects are modest and best suited to in-the-moment calm rather than a cure.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsWithin 30–60 minutes
Caution: Generally well tolerated; if you take blood-pressure or stimulant medication, check with your provider first.
Evidence grade C · Traditional use not yet assessed
Standardized lavender pill for anxiety
Why it may be relevant
For the physical, on-edge side of social anxiety, Silexan is an oral lavender extract made to calm anxiety without sedation or dependence.
Silexan, a standardized oral lavender oil, has randomized-trial evidence as an anxiolytic for generalized and sub-threshold anxiety.
Dose or use Typically one 80 mg softgel (Silexan) once daily; take it consistently rather than only as needed.
Key study Randomized trials support standardized oral lavender (Silexan) for anxiety; it has been studied mainly in generalized anxiety, not social anxiety specifically.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsOften 2–6 weeks
Caution: May cause mild burping or a lavender aftertaste; check with your provider if you take other sedatives or are pregnant or breastfeeding.
Evidence grade C · Traditional use not yet assessed
Calm without drowsiness before an event
Why it may be relevant
When you need to take the edge off right before a specific meeting, date or talk, L-theanine promotes calm without leaving you foggy or sleepy.
L-theanine, an amino acid from tea, has human evidence for reducing acute stress and anxiety and blunting stress reactivity without sedation.
Dose or use Commonly 100–200 mg taken 30–60 minutes before a stressful event; can be used as needed.
Key study Human studies support L-theanine for acute stress and anxiety reduction; effects are modest and best suited to in-the-moment calm rather than a cure.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsWithin 30–60 minutes
Caution: Generally well tolerated; if you take blood-pressure or stimulant medication, check with your provider first.
Evidence grade not assigned · Traditional use long-standing
Wrist point to calm the mind on the spot
Why it may be relevant
Right before a nerve-wracking moment, HT7 on the wrist gives you a quiet, self-applied way to help settle a racing mind.
HT7 (Shenmen) is the classic Traditional Chinese Medicine point for calming the spirit and easing anxiety and stress; it is discreet and free to use anywhere.
Dose or use Press the point on the inner wrist crease at the pinky side, in the small hollow, for 1–2 minutes on each hand while breathing slowly.
Key study Traditional TCM acupressure point for calming and sleep; this use rests on traditional practice, not confirmed clinical trials for social anxiety.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment for someTraditional useLong-standing traditional staple
Caution: A calming aid, not a treatment for social anxiety disorder; use gentle pressure.
–
Pressure point
PC6 (Neiguan) - Pericardium 6
Evidence grade not assigned · Traditional use long-standing
Wrist point for racing heart and queasiness
Why it may be relevant
When anxiety hits your body as a pounding heart or a queasy stomach, PC6 on the inner wrist is a discreet point you can press in the moment.
PC6 (Neiguan) is a classic Traditional Chinese Medicine point used to calm the mind and ease palpitations and nausea; it is self-applied and free.
Dose or use Press firmly on the inner forearm, about three finger-widths below the wrist crease, between the two tendons, for 1–2 minutes on each side.
Key study Traditional TCM acupressure point used for calming and for nausea and palpitations; this use rests on traditional practice, not confirmed anxiety trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment relief for someTraditional useLong-standing traditional staple
Caution: A comfort tool, not a treatment for the disorder; keep pressure gentle and stop if it hurts.
How does your social anxiety show up most in daily life?
My body reacts — racing heart, sweating, blushing, or trembling
When social anxiety shows up in your body — racing heart, tension, that keyed-up feeling — ashwagandha targets the baseline stress arousal behind those symptoms.
This Ayurvedic adaptogen has been studied in randomized trials for reducing stress and anxiety and lowering cortisol, the main stress hormone.
Dose or use Commonly 300–600 mg/day of a standardized root extract (e.g., KSM-66), taken daily; effects build gradually.
Key study Randomized trials support ashwagandha for stress and anxiety reduction; evidence is for general anxiety and stress rather than social anxiety specifically.
EvidenceCenturies of traditional use · Limited human trials so farTime to resultsUsually 4–8 weeks of daily useTraditional useLong-standing traditional staple
Caution: Avoid in pregnancy; may interact with thyroid, sedative or immune medications and is not advised with active liver problems — check with your provider.
Evidence grade C · Traditional use not yet assessed
Standardized lavender pill for anxiety
Why it may be relevant
For the physical, on-edge side of social anxiety, Silexan is an oral lavender extract made to calm anxiety without sedation or dependence.
Silexan, a standardized oral lavender oil, has randomized-trial evidence as an anxiolytic for generalized and sub-threshold anxiety.
Dose or use Typically one 80 mg softgel (Silexan) once daily; take it consistently rather than only as needed.
Key study Randomized trials support standardized oral lavender (Silexan) for anxiety; it has been studied mainly in generalized anxiety, not social anxiety specifically.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsOften 2–6 weeks
Caution: May cause mild burping or a lavender aftertaste; check with your provider if you take other sedatives or are pregnant or breastfeeding.
Evidence grade not assigned · Traditional use recognised
Low magnesium can heighten stress reactivity
Why it may be relevant
If your body over-reacts to stress with a racing heart and tension, low magnesium is a common, correctable factor that can raise that physical reactivity.
Magnesium supports nervous-system regulation, and low levels are associated with greater anxiety and stress reactivity, so correcting a shortfall is a sensible, low-risk step.
Dose or use Favor magnesium-rich foods (leafy greens, nuts, seeds, legumes); if supplementing, gentle forms like glycinate are common — discuss dose with your provider.
Key study Screening-level suggestion: magnesium status is associated with anxiety and stress reactivity. This is a modifiable factor worth checking, not a proven treatment.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsWeeks, if a deficiency is present and correctedTraditional useRecognised traditional use
Caution: Excess magnesium can cause diarrhea; use caution with kidney disease and check for interactions with certain medications.
–
Pressure point
PC6 (Neiguan) - Pericardium 6
Evidence grade not assigned · Traditional use long-standing
Wrist point for racing heart and queasiness
Why it may be relevant
When anxiety hits your body as a pounding heart or a queasy stomach, PC6 on the inner wrist is a discreet point you can press in the moment.
PC6 (Neiguan) is a classic Traditional Chinese Medicine point used to calm the mind and ease palpitations and nausea; it is self-applied and free.
Dose or use Press firmly on the inner forearm, about three finger-widths below the wrist crease, between the two tendons, for 1–2 minutes on each side.
Key study Traditional TCM acupressure point used for calming and for nausea and palpitations; this use rests on traditional practice, not confirmed anxiety trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment relief for someTraditional useLong-standing traditional staple
Caution: A comfort tool, not a treatment for the disorder; keep pressure gentle and stop if it hurts.
What kind of help would you actually stick with?
I want discreet, on-the-spot tools I can use anywhere — like acupressure points
Evidence grade C · Traditional use not yet assessed
Calm without drowsiness before an event
Why it may be relevant
When you need to take the edge off right before a specific meeting, date or talk, L-theanine promotes calm without leaving you foggy or sleepy.
L-theanine, an amino acid from tea, has human evidence for reducing acute stress and anxiety and blunting stress reactivity without sedation.
Dose or use Commonly 100–200 mg taken 30–60 minutes before a stressful event; can be used as needed.
Key study Human studies support L-theanine for acute stress and anxiety reduction; effects are modest and best suited to in-the-moment calm rather than a cure.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsWithin 30–60 minutes
Caution: Generally well tolerated; if you take blood-pressure or stimulant medication, check with your provider first.
Evidence grade not assigned · Traditional use long-standing
Wrist point to calm the mind on the spot
Why it may be relevant
Right before a nerve-wracking moment, HT7 on the wrist gives you a quiet, self-applied way to help settle a racing mind.
HT7 (Shenmen) is the classic Traditional Chinese Medicine point for calming the spirit and easing anxiety and stress; it is discreet and free to use anywhere.
Dose or use Press the point on the inner wrist crease at the pinky side, in the small hollow, for 1–2 minutes on each hand while breathing slowly.
Key study Traditional TCM acupressure point for calming and sleep; this use rests on traditional practice, not confirmed clinical trials for social anxiety.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment for someTraditional useLong-standing traditional staple
Caution: A calming aid, not a treatment for social anxiety disorder; use gentle pressure.
–
Pressure point
LV3 (Taichong)
Evidence grade not assigned · Traditional use long-standing
Foot point to ease anxious tension
Why it may be relevant
For the dread and tension that make you want to avoid, LV3 on the foot is a traditional point for releasing pent-up stress and calming the nervous system.
LV3 (Taichong) is used in Traditional Chinese Medicine to calm stress and anxiety and move stagnation; it is self-applied and costs nothing to try.
Dose or use Press the point on the top of the foot, in the web between the big and second toe, for 1–2 minutes on each side.
Key study Traditional TCM acupressure point for stress and anxiety; this use is based on traditional practice rather than confirmed clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment for someTraditional useLong-standing traditional staple
Caution: A relaxation aid, not a treatment for the disorder; avoid firm foot pressure during pregnancy without guidance.
–
Pressure point
PC6 (Neiguan) - Pericardium 6
Evidence grade not assigned · Traditional use long-standing
Wrist point for racing heart and queasiness
Why it may be relevant
When anxiety hits your body as a pounding heart or a queasy stomach, PC6 on the inner wrist is a discreet point you can press in the moment.
PC6 (Neiguan) is a classic Traditional Chinese Medicine point used to calm the mind and ease palpitations and nausea; it is self-applied and free.
Dose or use Press firmly on the inner forearm, about three finger-widths below the wrist crease, between the two tendons, for 1–2 minutes on each side.
Key study Traditional TCM acupressure point used for calming and for nausea and palpitations; this use rests on traditional practice, not confirmed anxiety trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsImmediate, in-the-moment relief for someTraditional useLong-standing traditional staple
Caution: A comfort tool, not a treatment for the disorder; keep pressure gentle and stop if it hurts.
What kind of help would you actually stick with?
I'd like to rule out nutrient shortfalls that could be feeding my anxiety
–
Nutrient gap worth checking
Magnesium Deficiency
Evidence grade not assigned · Traditional use recognised
Low magnesium can heighten stress reactivity
Why it may be relevant
If your body over-reacts to stress with a racing heart and tension, low magnesium is a common, correctable factor that can raise that physical reactivity.
Magnesium supports nervous-system regulation, and low levels are associated with greater anxiety and stress reactivity, so correcting a shortfall is a sensible, low-risk step.
Dose or use Favor magnesium-rich foods (leafy greens, nuts, seeds, legumes); if supplementing, gentle forms like glycinate are common — discuss dose with your provider.
Key study Screening-level suggestion: magnesium status is associated with anxiety and stress reactivity. This is a modifiable factor worth checking, not a proven treatment.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsWeeks, if a deficiency is present and correctedTraditional useRecognised traditional use
Caution: Excess magnesium can cause diarrhea; use caution with kidney disease and check for interactions with certain medications.
–
Nutrient gap worth checking
Tryptophan Deficiency
Evidence grade not assigned · Traditional use recognised
Low tryptophan can feed anxious, low mood
Why it may be relevant
If your anxiety runs as constant worry and self-critical thinking, low tryptophan — the building block for serotonin — is a checkable factor that can amplify that mental spiral.
Tryptophan is the precursor your body uses to make serotonin, which helps regulate mood and calm, so correcting a shortfall is a simple, low-risk step.
Dose or use Ask your provider about checking your status; support intake with protein-rich foods like turkey, eggs, dairy and seeds, or discuss a supplement.
Key study Screening-level suggestion: low tryptophan is linked to irritability, anxiety and low mood. This is a modifiable factor worth checking, not a proven cure.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsWeeks, if a deficiency is present and correctedTraditional useRecognised traditional use
Caution: Not a stand-alone treatment for social anxiety; do not combine tryptophan supplements with antidepressants (SSRIs) without medical advice, due to serotonin risk.
Evidence grades describe the strength of published research for Social Anxiety Disorder, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for Social Anxiety Disorder itself. Each page shows where the point is and how to press it.
The evidence behind Social Anxiety Disorder, in one page
We track 6 natural options for Social Anxiety Disorder — what each is typically used for, usual dose, cautions, and the study behind the ones with real trial data.
One email with the summary. We'll also send a short weekly evidence update — unsubscribe any time.
Build your plan in the app
Build and track your natural-health plan for Social Anxiety Disorder in the app.
