Inositol is a carbohydrate that plays an important role in cellular function and signaling. It is commonly used as a dietary supplement to support mental health, metabolism, and hormonal balance. Inositol is particularly well-known for its positive effects on mental health and is used to treat anxiety, depression, and hormonal imbalances such as polycystic ovary syndrome (PCOS). In this article, you'll learn what inositol is, its health benefits, and how to use it safely.
What is inositol?
Inositol, also known as vitamin B8 , is not actually a true vitamin, as it can be synthesized by the body from glucose. It belongs to the family of sugar molecules and plays a key role in cell signaling and the regulation of insulin and neurotransmitter activities. There are nine different forms (isomers) of inositol, with myo-inositol and D-chiro-inositol being the most common and clinically relevant [1].
Synonyms for inositol
Inositol is also known as myo-inositol , D-chiro-inositol , or vitamin B8 , although it is not technically a vitamin. These different forms of inositol have similar effects, with myo-inositol being the most commonly used form, particularly in supplements targeting mental health and hormonal balance [2].
Where does inositol come from?
Inositol occurs naturally in many foods, including fruits such as oranges and grapefruits, vegetables such as broccoli and beans, and whole grains. It is also produced in small amounts by the body. Inositol supplements are typically offered in higher doses to achieve specific health goals such as improving mental health or regulating blood sugar levels [3].
How is inositol produced?
Inositol is either extracted from natural sources such as plants or synthetically produced for use as a dietary supplement. The most common form of inositol in dietary supplements is myo-inositol, which can be obtained by fermenting plant material such as corn. This fermented form is then purified and processed into powder or capsules for dietary supplementation [4].
Health benefits of inositol
Inositol and mental health
Inositol has been shown to be effective in supporting mental health, particularly in treating anxiety and depression. It works by regulating neurotransmitters such as serotonin and dopamine, which are crucial for mood and emotional well-being. Studies show that inositol may help relieve the symptoms of generalized anxiety disorder and panic disorder by improving signaling in nerve cells [5].
Inositol and PCOS
One of the most well-known uses of inositol is in the treatment of polycystic ovary syndrome (PCOS), a hormonal disorder that affects women. Inositol, particularly myo-inositol and D-chiro-inositol, has been shown to be effective in improving insulin sensitivity and hormonal balance in women with PCOS. Studies show that inositol can regulate the menstrual cycle and improve fertility by lowering insulin and testosterone levels [6].
Inositol and blood sugar control
Inositol also plays a role in regulating blood sugar levels and insulin sensitivity. It improves the way the body responds to insulin and can thus help stabilize blood sugar levels. This is especially beneficial for people with insulin resistance or type 2 diabetes. Myo-inositol is often used in supplements to support healthy blood sugar levels [7].
Inositol and fertility
Inositol is also increasingly being used to promote fertility in women, especially those who have difficulty conceiving due to hormonal imbalances. Inositol has been shown to improve ovulation and egg quality, particularly in women with PCOS. By regulating insulin and hormone levels, inositol may help normalize the menstrual cycle and increase the chances of conception [8].
Inositol and skin health
Inositol may also help improve skin health, especially in cases of hormonal acne, which is often associated with PCOS. By regulating hormone levels and improving insulin sensitivity, inositol may help reduce acne breakouts. It is often used in combination with other supplements to clear and improve skin [9].
Are you interested in skin health? Then this article might be of interest to you: Winter Skin Care – How to Protect Your Skin During the Cold Season.
How does inositol work in the body?
Inositol works by acting as a second messenger in cells, supporting hormone and neurotransmitter signaling. It helps regulate cellular communication, particularly insulin sensitivity, and promotes serotonin and dopamine signaling in the brain, which are crucial for mood and well-being. Inositol also improves insulin sensitivity, which is particularly useful in treating hormonal disorders such as PCOS and insulin resistance [10].
Recommended dosage and use of inositol
What is the recommended dosage?
The recommended dosage of inositol depends on the intended use. For mental health support and to relieve anxiety or depression, the typical dose is between 12 and 18 grams per day. For the treatment of PCOS or insulin resistance, lower doses of 2 to 4 grams of myo-inositol in combination with 200 to 400 mg of D-chiro-inositol per day are often recommended. It is recommended to accompany inositol intake with sufficient water and to gradually increase the dose to avoid digestive discomfort [11].
When should you take inositol?
Inositol can be taken at any time of day, either with or without food. When used to support mental health or blood sugar control, it is often taken in the morning or evening. When treating PCOS or hormonal imbalances, inositol can be taken throughout the day to better regulate hormone levels [12].
Side effects and safety of inositol
Is inositol safe?
Inositol is considered very safe and well-tolerated, even at higher doses. It has been used in clinical practice for many years, particularly for the treatment of anxiety disorders and PCOS. Most studies have reported few or no serious side effects. However, people with certain health conditions should consult a doctor before taking inositol to ensure it is suitable for them [13].
What are the side effects of inositol?
Rare side effects of inositol include mild gastrointestinal disturbances such as bloating, nausea, or diarrhea, especially at higher doses. These side effects are generally mild and often disappear when the dose is adjusted or spread throughout the day. It is recommended to start with a low dose and gradually increase intake to allow the body to acclimate to the supplement [14].
Inositol compared to other ingredients
Inositol vs. Folic Acid
Both inositol and folic acid are commonly used to support fertility and hormonal balance in women. While inositol is particularly effective in regulating insulin and testosterone levels, folic acid plays a key role in cell division and protecting against birth defects. Both can be used in combination to support fertility and overall hormonal balance [15].
Inositol vs. Vitamin B6
Vitamin B6 is another vitamin commonly used to support mental health and hormone balance. While inositol supports the signaling of neurotransmitters such as serotonin and dopamine, vitamin B6 works by regulating hormone levels, particularly progesterone. Both supplements can be used together to improve mood and balance hormones [16].
Natural sources of inositol
Inositol occurs naturally in many foods, particularly fruits such as oranges, grapefruits, and melons, as well as whole grains, beans, nuts, and seeds. Although these foods contain inositol, the amounts are often too small to produce therapeutic effects, so supplements in higher doses are used to achieve specific health goals [17].
Final Thoughts on Inositol
Inositol is a versatile and powerful supplement that offers numerous health benefits, including supporting mental health, improving blood sugar control, and regulating hormonal imbalances like PCOS. Whether in powder form, capsules, or gummies, inositol is a valuable supplement that can help people naturally improve their health. For people looking to boost their mood, restore their hormone balance, or support their fertility, inositol is an effective choice.