Frequently labelled as vitamin B8, inositol is, in fact, a type of sugar that plays several crucial roles in the body. It has an impact on insulin function and may contribute to the improvement of mental health and metabolic conditions like diabetes.
Inositol, occasionally known as vitamin B8, can be found naturally in various foods such as fruits, legumes, grains, and nuts (1).
Additionally, the human body can synthesize inositol from the carbohydrates consumed in the diet.
Nonetheless, scientific studies indicate that supplemental inositol may provide a range of health advantages.
This article offers an in-depth examination of the potential benefits, suggested dosages, and possible adverse effects of inositol supplementation.
Improve mental health, insulin sensitivity, and fertility at an affordable price.
What is inositol
Inositol, commonly mistaken for vitamin B8, is a type of sugar that carries out several vital bodily functions.
As a significant component of cell membranes, inositol has a structural role in our bodies (2). Additionally, it impacts the function of insulin, a hormone crucial for regulating blood sugar levels. Inositol also affects neurotransmitters like serotonin and dopamine (3).
A typical American diet provides approximately 1 gram of inositol daily, with abundant sources: grains, legumes, nuts, and fresh fruits and vegetables.
Nevertheless, inositol supplements often contain higher doses. Studies have explored the benefits of consuming up to 18 grams daily, yielding promising results with minimal side effects.
Benefits of taking inositol
1. Reduces anxiety by affecting serotonin
Inositol plays a role in the processes that create neurotransmitters, the molecules responsible for transmitting information within the brain (4).
One key neurotransmitter influenced by inositol is serotonin, which has numerous bodily functions and impacts both behaviour and mood (5).
Scientists have investigated whether inositol supplements can alleviate symptoms linked to serotonin and brain function conditions, such as anxiety disorders like panic disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).
Multiple studies have demonstrated that inositol may decrease the frequency of panic attacks in individuals with panic disorders.
A study involving 20 people with panic disorders discovered that consuming 18 grams of inositol daily lowered the number of weekly panic attacks by 4, more than the 2.4 per week reduction observed in participants on anxiety medication.
Another study with OCD patients found that taking 18 grams of inositol daily improved symptom symptoms more than a placebo.
However, limited research on inositol and PTSD has not yielded any notable benefits.
Indeed, some experts have doubts about the efficacy of inositol in treating any of these anxiety disorders.
In conclusion, inositol may benefit specific types of anxiety disorders, but further research is necessary to confirm these effects.
2. It Might improve fertility in women with PCOS
(PCOS) Polycystic ovary syndrome is a medical condition which arises when a woman’s body produces abnormally high levels of specific hormones.
Women with PCOS often face an inflated risk of various health issues and may encounter fertility problems (6).
Insulin sensitivity issues might be one of the factors contributing to reduced fertility in women with PCOS. Given that inositol has the potential to enhance insulin sensitivity, it has been explored as a possible treatment option (14Trusted Source).
Research has shown that inositol could improve ovarian function and fertility in women affected by PCOS (7)
These studies generally utilized doses of 2-4 grams daily, with benefits observed in women of average weight and those who are overweight and obese.
The findings suggest that inositol supplementation may enhance the regularity of the menstrual cycle, ovulation, and pregnancy rates in women with PCOS.
3. It might reduce symptoms of depression
Inositol’s influence on brain neurotransmitters has led to investigations into its potential as a depression treatment.
Some studies have revealed that consuming 12 grams of inositol daily for four weeks can alleviate depressive symptoms compared to a placebo.
Another small-scale study found that 6 grams per day improved depression in 9 out of 11 participants.
Other research has demonstrated that supplementing standard depression medication with inositol does not yield additional improvement in symptoms compared to the medication alone.
Inositol has not shown efficacy in alleviating depression in individuals who previously did not respond to conventional medication.
4. It might aid blood sugar control
Inositol aids blood sugar control by improving insulin sensitivity. Insulin is a hormone accountable for regulating blood sugar levels by letting glucose enter cells. It can be utilised for energy or reserved for later use. Insulin sensitivity refers to how effectively the cells respond to insulin.
Inositol plays a crucial role in the insulin signalling pathway, which is the process through which insulin communicates with cells to facilitate glucose uptake. Inositol is a component of molecules called inositol phosphates, which act as second messengers in the insulin signalling cascade. When insulin latches to its receptor on the cell surface, it triggers events involving inositol phosphates. These events ultimately lead to the activation of glucose transporters responsible for taking glucose into the cells.
By participating in this signalling pathway, inositol helps enhance the effectiveness of insulin in the body. Improved insulin sensitivity means the body needs less insulin to maintain blood sugar levels. This particularly benefits individuals with insulin resistance or type 2 diabetes (8). It may help them better manage their blood sugar levels and reduce the risk of any complications.
5. Only a few side effects
Inositol has relatively low side effects primarily because it is a naturally occurring combination found in various foods and produced by the human body. As a result, the body is familiar with inositol and can process it efficiently.
Inositol is a water-soluble substance that dissolves in water, and any excess is usually excreted through urine. This characteristic makes it less likely for inositol to accumulate in the body and cause adverse effects.
Clinical studies have investigated inositol supplementation at various doses, including high doses of up to 18 grams daily, and reported minimal side effects. Most reported side effects have been mild, such as gastrointestinal discomfort, nausea, or headache, and often go away as the body alters to the supplement.
It is necessary to remember that individual responses to supplements can vary. Some people may experience side effects even when others do not. It is always advisable to consult a healthcare professional before beginning any new supplement, especially for individuals with pre-existing medical conditions or those taking medications.
Additional health benefits
Inositol has been investigated for various additional health advantages, such as:
- Weight loss: Inositol supplementation may contribute to minor weight loss in women diagnosed with PCOS.
- Blood lipid levels: Notable improvements in blood lipid levels, including cholesterol, have been observed.
- Blood pressure: Multiple studies have documented slight decreases in blood pressure among women with PCOS.
Dosage and sources
Daily consumption of inositol can vary from less than 1 gram to a few grams, depending on an individual’s dietary choices.
In supplements, inositol typically refers to the Myo-inositol molecule, constituting over 90% of the inositol content in cells.
Research on inositol supplements has employed higher amounts than what is commonly found in food, with dosages reaching up to 18 grams daily.
The recommended insulin sensitivity and fertility dosages are generally much lower than those used for treating neurological conditions such as anxiety disorders and depression.
Interactions and side effects
Nonetheless, mild side effects have been reported at 12 grams daily or higher dosages, such as nausea, gas, insomnia, headache, dizziness, and fatigue.
Pregnant women have taken up to 4 grams of inositol daily in studies without experiencing adverse effects. Further research is required for this demographic.
The safety of inositol supplements during breastfeeding needs to be well-established due to a lack of studies. It is worth noting that breast milk naturally contains a significant amount of inositol.
The long-term safety of inositol supplements remains uncertain, as most studies have only involved supplement usage for a year or less.
As with any dietary supplement, it is recommended to consult your healthcare provider before incorporating inositol into your routine.
Benefits for certain conditions
Inositol has been investigated as a potential treatment for various conditions.
In addition to those previously discussed, research indicates that inositol may be beneficial for the following conditions:
Respiratory distress syndrome: Inositol appears to help treat breathing difficulties in preterm infants due to underdeveloped lungs.
Type 2 diabetes: An initial study implies that taking inositol and folic acid daily for six months may assist in blood sugar control for individuals with type 2 diabetes.
Obsessive-compulsive disorder (OCD): A small study proposes that consuming 18 grams of inositol daily for six weeks might alleviate OCD symptoms.
What else is it known as?
Be aware that inositol is also known by the following names:
- Myoinositol
- Cyclohexanehexol
- 6-cyclohexanehexol
- 1, 2, 3, 4, 5, 6-cyclohexanehexol
However, inositol should not be confused with:
- D-pinitol (a structurally related compound)
Who can take it?
Inositol suits many individuals, as the FDA categorizes it as “generally recognized as safe.” However, there is limited research on the safety of inositol for babies and children.
Most clinical trials involving inositol have a duration of no more than one year, making it uncertain whether long-term consumption of inositol is safe.
Conclusion
Inositol is an inherently occurring compound with a range of potential health benefits. Although it is often referred to as vitamin B8, it is not a vitamin but a type of sugar that plays a paramount role in various biological processes. Inositol has been studied for its potential effects on mental health, insulin sensitivity, fertility, and other health conditions. While the FDA generally recognises it as safe, further research is needed to determine its long-term safety and optimal dosages for various conditions.
Inositol is available in food sources such as fruits, beans, grains, nuts, and supplements. Although some studies have shown promising results, consulting with a healthcare professional before taking any new supplement is essential, particularly for individuals with pre-existing medical conditions or those taking medications. As research continues to explore the full range of inositol’s potential health benefits, this compound may be a valuable addition to one’s wellness regimen.
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