What it is:
In the body, inositol assists with areas such as cell signaling, insulin response, hormones, and neurotransmitters. It is a type of sugar synthesized in the kidneys or formed from glucose-containing foods like carbohydrates.
Although there are nine different inositol iterations, the two most often interchanged and referred to are Myo-inositol (myo) and D-chiro-inositol (Dcl) due to their bioavailability and utilization in supplements.
The ratio of myo to the other inositol iterations occurs in different body parts. For example, the ovaries have a roughly 100:1 ratio of Myo to D-chiro. Myo exists in high quantities in areas such as the brain, ovaries, testes, and heart that require large amounts of glucose.
Whereas the D-chiro form exists in high amounts in areas of high glucose storage like muscles or the liver. Recent studies have shown that it is involved in glycogen synthesis and storage. At the same time, Myo aids in glucose use and transport.
Purported claims:
As a supplement, it is used for:
Metabolic Syndrome: including weight management and insulin sensitivity.
Hormone Balance: regulating hormones, supporting reproductive health, and the condition of Polycystic Ovary Syndrome (PCOS)
Other suggested uses are for mood disorders (Anxiety, Depression, Brain Fog) and cognitive health. In this article, we will focus on the supplement's metabolic side rather than the cognitive side.
What the science says:
Metabolic Syndrome
Insulin resistance and high levels of insulin and glucose in the bloodstream are significant factors in metabolic syndrome. The inositols are involved in glucose and insulin balance, with research studies showing beneficial outcomes in those with metabolic issues.
Myo-inositol is a focus for those with Metabolic Syndrome, as research has shown it may improve insulin sensitivity and the uptake of insulin from the bloodstream. Without this, blood glucose levels are an issue.
Polycystic Ovary Syndrome - PCOS
Polycystic Ovary Syndrome is a genetically predisposed condition that affects hormones, and although it cannot be eliminated, it can be managed and symptoms reduced. Symptoms that inositol has been suggested for include blood sugar balance, weight balance, and insulin resistance.
Insulin resistance can be an issue in those with PCOS, and there is evidence that the ratio of myo-inositol to d-chiro-inositol is unbalanced in the ovaries. Myo-inositol is an area of focus for those with insulin resistance issues as it regulates glucose uptake.
Current studies showed the supplementation of myo-inositol or a combination of myo-inositol and d-chiro-inositol to benefit those with PCOS. But d-chiro-inositol alone to be detrimental.
The ratio of inositols may be necessary when relying on supplements rather than whole food items. And getting the proportion correct for the issue at hand is essential, as the research shows high amounts of d-chiro can compete with myo for transportation and absorption needs.
Inositiol Whole Foods
Foods that are high in inositol tend to be under-consumed in our modern eating habits. For example, items such as liver or blood used to be used in pies and sausages but are no longer part of mainstream foods. Furthermore, food items containing inositol-forming substances like whole grains or legumes aren’t as readily consumed on a daily basis in the modern American diet.
The benefits seen in the research of inositol supplementation could be due to the lack of intake from whole foods, and a supplement may be unnecessary with adequate nutritional and lifestyle changes.
Levels of inositol were measured in different foods in The American Journal of Clinical Nutrition. Some items with the highest levels include:
Whole grains or seed bran
Legumes, beans, and peas
Almonds, Brazil nuts, and walnuts
Grapefruit, oranges, and cantaloupe
Prunes
Chicken liver
However, for some, healthy lifestyle routines aren't enough. PCOS symptoms such as painful menstruation, excess weight, high blood glucose, insulin, and A1C levels can be damaging and mentally taxing. Therefore, a tool such as myo-inositol may help mitigate the symptoms and instigate positive changes.
Our take:
As inositol plays several important roles in the body, including the metabolism of fats and cholesterol, it may aid in promoting healthy lipid levels.
Myo-inositol has shown to be an effective aid in those with metabolic issues involving insulin resistance and PCOS. As always, your first step should be to address lifestyle and nutrition changes, but myo-inositol may be a useful tool to aid you in this process.
As stated above, the most promising research evidence relies on a balance of 40 : 1 ratio between myo-inositol and D-chiro-inositol for those with PCOS. Any other supplement combinations may be innocuous or even harmful. Speak with your doctor to garner more information on how myo-inositol might fit in with your current health plans.
Will this benefit you?
Possibly. If you have insulin resistance, myo-inositol may be a helpful aid in the reduction of symptoms and may improve insulin sensitivity.
Still curious to try it? If you do, here’s what to keep an eye on:
Dosage
Doses up to (12 g/day) of myo-inositol are deemed safe, but gastrointestinal side effects can occur, such as nausea and diarrhea.
Manufacturing doses suggest 2,000-4,000 mg/day. With the doses split into twice-a-day increments.
Supplement courses that include both myo and d-chiro inositol’s are available as the research is quite new on how best to consume inositol supplements.
Low doses of d-chiro inositol have shown to be beneficial in some, but increasing amounts can be detrimental.
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