13 Best Nootropics for Anxiety (Calm & Focus, Updated 2025)

TL;DR — Top Picks

• L‑Theanine (100–200 mg): reduces stress reactivity and supports sleep without sedation [Ref 3], with mixed results as an adjunct in GAD [Ref 4].
• Ashwagandha (KSM‑66®) (300–600 mg/day): lowers perceived stress/anxiety and cortisol in multiple RCTs/meta‑analyses [Ref 5], [Ref 6].
• Rhodiola rosea (SHR‑5) (200–400 mg/day): supports stress fatigue and mental performance [Ref 7], [Ref 8].
• Magnesium (200–400 mg elemental): associated with better stress/anxiety scores, especially when baseline intake is low [Ref 11], [Ref 12].

Shop the popular picks: L‑Theanine • Ashwagandha KSM‑66® • Rhodiola 

How nootropics may help

• GABAergic calm: L‑theanine and magnesium can support inhibitory tone and “take the edge off” [Ref 3], [Ref 11], [Ref 12].
• Stress‑system modulation: Adaptogens like ashwagandha and rhodiola help normalize HPA‑axis responses to stress [Ref 5], [Ref 8].
• Neuroplasticity & cognition under stress: Bacopa and Lion’s Mane show signals for improved memory/mood over weeks to months [Ref 9], [Ref 10], [Ref 15], [Ref 16].
• Serotonin precursors: 5‑HTP affects panic challenge reactivity in older studies (interaction cautions apply) [Ref 13], [Ref 14].

13 Best Nootropics for Anxiety (with Doses, Evidence & Cautions)

1) L‑Theanine

Why: Calm focus without sedation; may increase alpha‑wave activity and reduce stress reactivity [Ref 3].

One adjunct trial in GAD was negative, suggesting context/dose matter [Ref 4].

Typical dose: 100–200 mg once or twice daily. 

2) Ashwagandha (KSM‑66®)

Why: Adaptogen that moderates the stress response; multiple RCTs show reduced perceived stress/anxiety and cortisol within ~8 weeks [Ref 5], [Ref 6].

Typical dose: 300–600 mg/day root extract.

3) Rhodiola rosea (SHR‑5)

Why: “Stress buffer” that supports energy and cognitive endurance under pressure; clinical data show benefits for stress‑related fatigue and performance [Ref 7], [Ref 8].

Typical dose: 200–400 mg/day standardized extract.

4) Magnesium (glycinate/taurate/L‑threonate)

Why: Foundational mineral; reviews and trials link adequate magnesium to better stress/anxiety scores, particularly when baseline intake is low [Ref 11], [Ref 12].

Typical dose: 200–400 mg elemental/day.

5) Bacopa monnieri (50–55% bacosides)

Why: Calming cognitive enhancer; RCTs show improved memory and reductions in anxiety measures over 8–12 weeks [Ref 9], [Ref 10].

Typical dose: 300 mg/day standardized extract.

6) Lion’s Mane (Hericium erinaceus)

Why: Preliminary human data suggest support for mood and sleep, potentially via neurotrophic pathways [Ref 15], [Ref 16].

Typical dose: 1–3 g/day fruiting body or 500–1000 mg extract.

7) 5‑HTP (5‑Hydroxytryptophan)

Why: Serotonin precursor; controlled studies show reduced CO₂‑induced panic reactivity and mixed outcomes for anxiety [Ref 13], [Ref 14].

Do not combine with SSRIs/SNRIs/MAOIs due to serotonin syndrome risk.

Typical dose: 50–100 mg (often evening).

8) Aniracetam*

Why: Anecdotal “clear‑calm sociability”; anxiolytic‑like effects in animal models via cholinergic and monoaminergic pathways; human data are limited [Ref 17], [Ref 18].

Typical dose: 750–1500 mg/day; consider pairing with CDP‑Choline/Alpha‑GPC.

9) Noopept (Omberacetam)*

Why: Small/Russian studies suggest cognitive benefits with possible anxiolytic effects in impaired populations; mechanisms may involve BDNF/GABAergic modulation [Ref 19], [Ref 20].

Typical dose: 10–20 mg 1–2×/day (cycle).

10) Fasoracetam*

Why: Investigational racetam studied in mGluR‑variant ADHD; direct human anxiety data are limited—treat as experimental [Ref 21].

Typical dose: 20–100 mg.

11) Phenibut (important safety note)

Why: Potent GABA‑B agonist with anxiolytic effects in historical literature—but modern reports document tolerance, dependence, and severe withdrawal [Ref 22], [Ref 23].

If used at all, keep doses low, use rarely (e.g., ≤1–2×/week), and never combine with alcohol/benzodiazepines.

Typical dose: 250–500 mg (infrequently). See Phenibut (read safety first)

12) Sulbutiamine

Why: RCTs support anti‑fatigue effects that may indirectly ease anxiety when low energy is a driver [Ref 24], [Ref 25].

Typical dose: 200–400 mg/day (morning/early afternoon).

13) Coluracetam*

Why: Modulates high‑affinity choline uptake; development for MDD/GAD was discontinued and robust human anxiolytic RCTs are lacking [Ref 26].

Typical dose: 10–30 mg. *Research status; proceed cautiously and check local regulations.

Simple, low‑risk stack ideas

• Calm focus (day): L‑Theanine 200 mg + Rhodiola 200 mg—pairs acute calm with stress stamina [Ref 3], [Ref 8].
• Stress & sleep: Ashwagandha 300–600 mg (evening) + Magnesium glycinate 200–300 mg—supports perceived stress, anxiety, and sleep quality [Ref 5], [Ref 11], [Ref 12].
• Cognitive calm (long game): Bacopa 300 mg (am) + Lion’s Mane 1000 mg (am) for 8–12 weeks [Ref 9], [Ref 15], [Ref 16].

Introduce one change at a time and reassess every 2–4 weeks.

For focus‑under‑pressure days, many people pair L‑theanine with modest caffeine to stay sharp with fewer jitters [Ref 3].

Who should avoid or use caution

• 5‑HTP + antidepressants: Avoid combining 5‑HTP with SSRIs/SNRIs/MAOIs (serotonin syndrome risk) [Ref 13], [Ref 14].
• Phenibut: High risk of tolerance, dependence, and withdrawal—avoid routine use; never mix with alcohol/benzodiazepines [Ref 22], [Ref 23].
• Pregnancy, thyroid, kidney issues, bipolar disorder: Seek medical guidance before using adaptogens/minerals or racetams [Ref 5], [Ref 11].

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Explore our curated Anxiety & Stress collection or learn the basics in What Are Nootropics? and our Focus & Attention Guide.

References

1. NIMH — Any Anxiety Disorder (prevalence)
2. Strawn JR et al. Expert Opin Pharmacother. 2018 — SSRIs/SNRIs as first‑line for GAD
3. Hidese S et al. Nutrients. 2019 — L‑theanine reduces stress & improves sleep
4. Sarris J et al. Hum Psychopharmacol. 2019 — L‑theanine adjunct in GAD (negative)
5. Lopresti AL et al. Medicine (Baltimore). 2019 — Ashwagandha reduces stress/cortisol
6. NIH ODS — Ashwagandha Fact Sheet (2025)
7. Olsson EMG et al. Planta Med. 2009 — Rhodiola SHR‑5 RCT
8. Phytother Res. 2022 — Rhodiola systematic/umbrella reviews
9. Raghav S et al. J Altern Complement Med. 2006 — Bacopa RCT (memory/anxiety)
10. Calabrese C et al. J Altern Complement Med. 2008 — Bacopa cognition/mood
11. Boyle NB et al. Nutrients. 2017 — Magnesium & anxiety systematic review
12. Noah L et al. Nutr Neurosci. 2021 — Mg±B6 and perceived stress/anxiety
13. Schruers K et al. J Psychopharmacol. 2002 — 5‑HTP reduces CO₂‑induced panic
14. Kahn RS et al. Psychopharmacology (Berl). 1987 — 5‑HTP in anxiety (DB‑PC)
15. Nagano M et al. Biomed Res. 2010 — Lion’s Mane reduces anxiety/depression symptoms
16. Docherty S et al. Nutr Neurosci. 2023 — Lion’s Mane & subjective stress/sleep
17. Nakamura K et al. Eur J Pharmacol. 2001 — Aniracetam anxiolytic‑like effects (animal)
18. Nakamura K. CNS Drug Rev. 2006 — Aniracetam therapeutic potential (review)
19. Amelin AV. 2011 — Noopept in mild cognitive impairment (clinical)
20. Kondratenko RV et al. 2010 — Noopept mechanisms (BDNF/GABAergic)
21. Elia J et al. Nat Commun. 2018 — Fasoracetam in mGluR‑variant ADHD (open‑label)
22. Lapin I. CNS Drug Rev. 2001 — Phenibut pharmacology review
23. Stewart C et al. Cureus. 2024 — Phenibut withdrawal systematic review
24. Tiev KP et al. Rev Med Interne. 1999 — Sulbutiamine RCT (post‑infectious fatigue)
25. Lôo H et al. Encephale. 2000 — Sulbutiamine in depressive episodes
26. NIH NCATS — Coluracetam (development status for MDD/GAD)