Inositol, also known as myo inositol, is a substance related to glucose (sugar). Although it is frequently called vitamin B8, it is actually a type of sugar that has several benefits and essential functions rather than a vitamin. It affects how insulin functions and benefits mental health issues as well as metabolic disorders like diabetes [1].
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Inositol is a compound that builds up in places like your kidneys, liver, and brain. It helps cells talk to each other when hormones, growth factors or neurotransmitters are released [1]. You can get inositol from food too – citrus bran, beans, nuts and seeds all supply it, even if your body makes some on its own [4].
Most inositol supplements are in the myo form. Myo inositol is the type found most often naturally in your body [2].
Some research shows inositol may bring benefits things like bipolar disorder type 2 diabetes, infertility issues, and polycystic ovarian syndrome (PCOS), but more studies are probably needed [2].
Moreover, dietary supplements containing inositol can be consumed. The majority of inositol supplements contain myo inositol, which is the form of inositol that is most prevalent in the body [2]. When assessing such claims and benefits, it’s crucial to proceed cautiously, nevertheless. For these conditions, myo inositol shouldn’t be used as a stand-alone treatment or in place of conventional therapies [3].
What are the benefits of inositol?
It may have benefits mental health
Myo inositol may have benefits for mental health and balance important chemicals in the brain, including chemicals thought to influence mood, such as serotonin and dopamine [1]. Inositol is an interesting nutrient. Some studies have shown that people with anxiety, depression, and other mental health issues tend to have lower levels of inositol in their brains [1]. Makes you wonder if boosting levels of this substance could help with those conditions.
Several studies indicate that myo inositol may bring benefits and have a role as an alternative treatment for mental health conditions, though more research is necessary [1].
Benefits in depression
Depression is a common mental illness that causes persistent sadness and loss of interest in activities you once enjoyed [5]. Some studies have shown that inositol levels are lower in the brains of those who are depressed [5]. Some studies have shown that taking this supplements benefits balancing important hormones in the brain, including serotonin and dopamine. Although more research is needed, this benefits may help improve symptoms of depression [5]. Be sure to talk to your doctor before starting any antidepressant medication.
Benefits in Panic Disorder
Panic attacks are no fun. They come on fast and make your heart race, your breathing go crazy and fill you with intense fear. Some supplements like inositol might help dial those panic attacks down a notch or two [5]. Although research is limited, some studies suggest that taking myo benefits panick attacks by reducing the number and severity of attacks you experience. Be sure to take your medications as prescribed and talk to your doctor before starting a new supplement for an emergency [5].
Benefits in control risk factors for metabolic syndrome
Myo benefits and may also help manage the risk factors for metabolic syndrome – you know, that combo of high blood pressure, blood sugar, and bad cholesterol that puts you on the fast track for diabetes stroke, and heart disease [1] .
Metabolic syndrome is three or more of the following:
- Waist circumference (usually there’s an excess of adipose tissue or body fat in the abdomen) [4]
- High blood glucose [4]
- High blood pressure [4]
- High levels of triglycerides in the blood [4]
- Low “good” cholesterol (HDL) levels [4]
This supplement can bring benefits and help manage risk factors by reducing blood triglyceride levels, blood pressure, and glucose [1].
Benefits Blood Sugar Levels in People with Type 2 Diabetes
Myo inositol may bring benefits for people who have type 2 diabetes [2]. Studies show that taking a myo inositol supplement twice daily, helped improve fasting blood sugar levels and their hemoglobin A1C levels by decreasing them significantly over three months [2].
You may be wondering how a natural sugar benefits losing weight. The answer lies in the hormone insulin. After eating, food is converted by your body into sugar and then enters your bloodstream. And speaking of blood sugar, myo, seems to make insulin work better in the body. That’s especially huge news for people with diabetes or women with PCOS whose bodies hard time at processing insulin. An insulin sensitivity boost from myo inositol might make controlling blood sugar easier for them [7].
Insulin resistance is closely related to body weight. Even people with a normal BMI can be affected by insulin, but if it is not controlled, weight increases and diabetes develops [7]. This is where inositol comes in; it benefits and balances the effects of insulin, so, even if your body stops responding to insulin, this supplement can still do a similar job and lower your blood sugar [7].
Benefits Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome (PCOS) is a type of hormonal disorder that affects women and men who are diagnosed during pregnancy [2]. If the ovary where the baby is located grows, it can cause:
- Irregular menstrual periods [2]
- Infertility [2]
- Pelvic pain [2]
- Extra hair growth on your face, chest, stomach, or thighs [2]
- Weight gain [2]
- Acne [2]
Studies have shown that taking this supplement, especially with folic acid, benefits and aiud reducing many symptoms of polycystic ovary syndrome (PCOS). It benefits blood sugar, lowering blood pressure and lowering triglyceride levels. It also benefits ovulation and increase pregnancy rates. Be sure to talk to your doctor before starting any supplement for PCOS [2]
Gestational diabetes (DG) and premature birth
Gestational diabetes (GD) occurs when blood sugar levels are too high during pregnancy. GD can cause a number of complications during pregnancy, including the risk of premature birth [5]. A premature birth is when a baby is born before 37 weeks of pregnancy [5]. Studies have shown that taking inositol and folic acid supplements during pregnancy can prevent GD and reduce the risk of preterm birth [5]. Be sure to talk to your doctor before starting any new supplements during pregnancy [5].
Inositol Dosage
Inositol can be found in two different supplements [2]:
- Myo-myo inositol (MYO)
- D-chiro-myo inositol (DCI)
There is no official consensus on the most effective type and dosage, but research studies have found the following to be effective [1]:
- For mental health conditions: 12–18 grams of MYO once daily for 4–6 weeks [1].
- For polycystic ovary syndrome: 1.2 grams of DCI once daily, or 2 grams of MYO and 200 mcg of folic acid twice daily for 6 months [1].
- For metabolic syndrome: 2 grams of MYO twice daily for one year [1].
- For blood sugar control in gestational diabetes: 2 grams of MYO and 400 mcg of folic acid twice daily during pregnancy [1].
- For blood sugar control in type 2 diabetes: 1 gram of DCI and 400 mcg folic acid once daily for 6 months [1].
It’s really important to your healthcare provider if you’re interested in an myo inositol supplement so that they control your doses and make sure you’re a candidate.
Is myo inositol safe?
Myo inositol is generally safe for most people. However, mild side effects have been reported with doses of 12 grams per day or higher [2]. These include nausea, gas, difficulty sleeping, headache, dizziness and tiredness [1].
Dietary supplements are rarely regulated by the FDA and may not be right for you [2]. Numerous factors, such as supplement type, dosage, frequency of use, and interactions with current medications, affect how effective supplements are for individual users [2]. Consult your physician or pharmacist prior to beginning a supplement regimen.
Food sources of inositol
An alternative to supplementation with myo is getting more of this substance from food to enjoy from its benefits.
Almonds, walnuts, Brazil nuts, oats, beans, peas, cantaloupe melon, and citrus fruits—all except lemons—are additional foods high in inositol.
Additionally, foods like liver, grains, seeds, and beans that the body uses to produce inositol can be consumed by people.
What does inositol do to your hormones?
Myo inositol can affect sex hormones, such as, estrogen and progesterone (especially for women, but useful for men) [7].
Myo inositol has been shown to bring benefits in the following ways:
- Lowers Estrogen Levels [7]
- Improves Estrogen Status [7]
- Decreased LH production, which decreases testosterone (especially in women with PCOS) [7]
- It regulates the menstrual cycle [7]
But why are these hormones important for weight loss?
Estrogen is a powerful hormone that affects fat cells. Excess estrogen can lead to excess weight and fat (especially in the breasts, buttocks and thighs) [7]. High estrogen can change your mood and affect other hormones, such as cortisol [7]. Estrogen dominance can be a result from a to poor diet and insulin resistance. Taking myo inositol can help improve fat loss by regulating these hormones [7].
Bottom Line
From its roots in cell communication to promising studies on depression, panic disorder, and conditions like PCOS and gestational diabetes, myo inositol showcases diverse benefits. Whether sourced from inositol-rich foods or cautiously supplemented, its impact on insulin sensitivity and hormone regulation marks it as a noteworthy player in the pursuit of holistic health. Always consult your healthcare team before making any significant changes or additions to your wellness routine.
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References
- Rdn, M. M. M. (2023, 22 marzo). Myo inositol: benefits, side effects and dosage. Healthline. https://www.healthline.com/nutrition/myo inositol
- 5 health benefits of Myo inositol. (2023, 21 agosto). Health. https://www.health.com/myo inositol-7564463
- MSEd, K. C. (2023, 7 abril). Myo inositol: benefits, side effects, dosage, and interactions. Verywell Mind. https://www.verywellmind.com/myo inositol-what-should-i-know-about-it-89466#:~:text=Myo inositol%20plays%20an%20important%20part,and%20high%20blood%20sugar2
- Solomon, T., & Nguyen, K. (2023, 14 agosto). Myo inositol. Examine. https://examine.com/supplements/myo inositol/
- Professional, C. C. M. (s. f.). Myo inositol. Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/25173-myo inositol
- Hellicar, L. (2023, 9 febrero). Inositol: Uses, benefits, and risks. https://www.medicalnewstoday.com/articles/inositol#summary
- How to use myoinositol to help weight loss & PCOS. (2023, 22 mayo). Dr. Westin Childs: Thyroid Supplements & Thyroid Resources. https://www.restartmed.com/myoinositol/