Ashwagandha everyday in capsule from(2) if I can not get capsules I take the powder form, it has a bitter taste. Probably every 2-3 months I stop for 2 weeks to reset. I could not find l theanine by itself locally where I live but I found a supplement that contains it along with other herbs for mood regulation (probiogen mood balance spore probiotic). I take 4 capsules daily. I also started taking gaba half an hour before social events like work meetings. I can't really say if it helps because the Ashwagandha and l theanine already keeps me very calm. I think everyone is different and would have to experiment to find what is best for them. Diet and exercise and reading aloud also played a big part in controlling my stutter.