Inositol is a carbohydrate that plays an important role in cellular function and signaling. It is often used as a dietary supplement to support mental health, metabolism, and hormone 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 signaling in cells as well as regulating 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 forms [1].

Inositol is also called 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, especially in supplements targeting mental health and hormone balance [2].

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 usually offered in higher doses to achieve specific health goals such as improving mental health or regulating blood sugar levels [3].

Inositol is either extracted from natural sources such as plants or synthetically produced to be used 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 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 can help relieve symptoms of generalized anxiety disorder and panic disorder by improving signaling in nerve cells [5].

One of the most well-known uses of inositol is in the treatment of polycystic ovary syndrome (PCOS), a hormonal disorder that occurs in women. Inositol, particularly myo-inositol and D-chiro-inositol, has been shown to be effective in improving insulin sensitivity and hormone 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 also plays a role in regulating blood sugar levels and insulin sensitivity. It improves the way the body responds to insulin and so may help stabilize blood sugar levels. This is especially useful for people with insulin resistance or type 2 diabetes. Myo-inositol is often used in supplements to support healthy blood sugar levels [7].

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, especially 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 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].

How does inositol work in the body?

Inositol works by acting as a second messenger in cells that supports hormone and neurotransmitter signaling. It helps regulate cell communication, particularly insulin sensitivity, and promotes serotonin and dopamine signaling in the brain, which are critical for mood and well-being. Inositol also improves insulin sensitivity, which is especially useful in treating hormonal disorders such as PCOS and insulin resistance [10].

Recommended dosage and use of inositol

The recommended dosage of inositol depends on the purpose of use. For supporting mental health and relieving anxiety or depression, the typical dose is between 12 and 18 grams per day. When treating 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 the intake of inositol with plenty of water and to increase the dose gradually to avoid digestive discomfort [11].

Inositol can be taken at any time of the 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 used to treat PCOS or hormonal imbalances, inositol can be taken throughout the day to better regulate hormone levels [12].

Side effects and safety of inositol

Inositol is considered to be very safe and well tolerated, even in higher doses. It has been used in clinical practice for many years, particularly for the treatment of anxiety disorders and PCOS. In most studies, few or no serious side effects have been reported. However, people with certain health conditions should consult a doctor before taking inositol to make sure it is suitable for them [13].

Rare side effects of inositol include mild gastrointestinal discomfort such as bloating, nausea or diarrhea, especially at higher doses. These side effects are usually 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 get used to the supplement [14].

Inositol compared to other ingredients

Both inositol and folic acid are commonly used to support fertility and hormone balance in women. While inositol is particularly effective at 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 hormone balance [15].

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, especially 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, which is why supplements are used in higher doses 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 improve their health naturally. For people looking to boost their mood, restore their hormone balance, or support their fertility, inositol is an effective choice.

references

[1] Examine.com. Inositol. Available at: https://examine.com/supplements/inositol/
[2] WebMD. Inositol - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-299/inositol
[3] Healthline. Inositol: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/inositol
[4] Examine.com. Inositol and Hormonal Health. Available at: https://examine.com/supplements/inositol/
[5] Mayo Clinic. Inositol for Mental Health. Available at: https://www.mayoclinic.org/drugs-supplements-inositol/art-20363044
[6] National Institutes of Health. Inositol and PCOS. Available at: https://pubmed.ncbi.nlm.nih.gov/21154195/
[7] Examine.com. Inositol and Blood Sugar Regulation. Available at: https://examine.com/supplements/inositol/
[8] Healthline. Inositol for Fertility. Available at: https://www.healthline.com/nutrition/inositol-fertility
[9] Examine.com. Inositol and Skin Health. Available at: https://examine.com/supplements/inositol/
[10] National Institutes of Health. Inositol Effects on the Body. Available at: https://pubmed.ncbi.nlm.nih.gov/21154195/
[11] WebMD. Inositol Dosage and Usage. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-299/inositol
[12] Healthline. Inositol Supplements: Dosage and Timing. Available at: https://www.healthline.com/nutrition/inositol-dosage
[13] Mayo Clinic. Inositol Safety and Side Effects. Available at: https://www.mayoclinic.org/drugs-supplements-inositol/art-20363044
[14] WebMD. Inositol side effects. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-299/inositol
[15] Examine.com. Inositol vs Folic Acid. Available at: https://examine.com/supplements/folic-acid/
[16] Examine.com. Inositol vs. Vitamin B6. Available at: https://examine.com/supplements/vitamin-b6/
[17] National Institutes of Health. Natural Sources of Inositol. Available at: https://pubmed.ncbi.nlm.nih.gov/21154195/