Inositol
Inositol is a supplement that is sometimes mentioned in conversations about insulin-resistance and PCOS. If you’ve ever heard of inositol, you might have wondered, “What exactly is it?”
Inositol is a naturally occurring sugar-like molecule that plays an essential role in keeping our bodies running smoothly. Although it’s sometimes called vitamin B8, that’s not entirely accurate—it’s not a vitamin because our bodies can make it. Still, it’s incredibly important for processes like insulin regulation, brain function, and maintaining healthy cells.
What is the function of Inositol in your body?
Inositol is a multitasker, involved in a variety of functions that keep you healthy.
Cell Membranes: Think of inositol as the structural glue that helps maintain the integrity of cell membranes. Without it, cells couldn’t communicate properly.
Insulin Support: Inositol helps your cells to respond to insulin, a hormone that regulates blood sugar. This makes it especially important for people dealing with insulin resistance or diabetes.
Brain Health: Inositol helps regulate key brain chemicals like serotonin and dopamine, which influence your mood, mental clarity and overall brain function.
The two forms of Inositol found in the body
Myo-Inositol: The most valuable form of inositol, essential for insulin signaling and even reproductive health.
D-Chiro-Inositol: A close relative of myo-inositol, this form focuses on helping tissues store glucose, particularly in your liver and muscles.
Your body is its own inositol factory!
It primarily makes inositol from glucose in your kidneys, liver, and brain. On average, you produce about 2 grams daily. However, your diet can add even more to your inositol supply.
But there’s a catch—making inositol isn’t always straightforward. Your body needs helpers like magnesium and a coenzyme called NAD+ to produce it. If you’re low on these, your inositol production might slow down.
Did You Know?
Your brain is a bit of an inositol hoarder—it contains 10 to 15 times more inositol than your blood! This is because the brain relies heavily on inositol for nerve signaling and other vital processes.
Inositol and Insulin Resistance
Here’s where things get tricky. Insulin resistance, a condition where your cells don’t respond well to insulin, can throw your inositol levels off balance.
What happens in Insulin Resistance?
- High blood sugar makes it harder for your body to absorb and use inositol.
- Your body starts losing more inositol through urine.
- The result? A cycle of worsening insulin resistance and inositol deficiency.
Myo-inositol is particularly important for tissues that consume lots of glucose, like your brain and ovaries. On the other hand, D-chiro-inositol is vital for tissues that store glucose, like your muscles. When insulin resistance sets in, the balance between these two forms gets disrupted, affecting processes like glucose metabolism and even fertility.
Why does this matter?
Without enough inositol, your cells can’t respond effectively to insulin, and this can lead to conditions like diabetes, PCOS (polycystic ovary syndrome), and more.
Where do you find Inositol?
If you’re wondering where to find inositol, you’re in luck! It’s found in many natural foods, of which most are on the Green List.
Inositol-rich foods
- Organ Meats: Kidneys and liver are some of the best sources.
- Legumes and Grains: Think beans, oats, and seeds.
- Nuts: Almonds, walnuts, and Brazil nuts pack a good punch of inositol.
- Fruits: Cantaloupe and citrus fruits (except lemons) are great options.
Inositol also exists in forms like phytic acid (found in seeds and grains) and inositol phospholipids (in cell membranes).
The problem is, most modern diets fall short of the inositol-rich foods our ancestors consumed. On average, people get about 720 mg of inositol daily from food, but this varies widely depending on diet choices.
Inositol’s role in health and wellness
Inositol isn’t just about insulin—it’s a jack-of-all-trades in health.
Mental health booster
Mood regulation: By supporting serotonin and dopamine, inositol may help with depression, anxiety, and OCD.
Panic Disorder: Some studies found that high doses (12-18 g/day) can reduce the frequency and severity of panic attacks.
Bipolar Disorder: Inositol might also help with mood stabilisation, especially when combined with omega-3 fatty acids.
Polycystic Ovary Syndrome (PCOS)
For women with PCOS, inositol is a game-changer. It helps improve ovulation, reduces triglycerides, and supports better insulin sensitivity. A common dosage is 4 grams of myo-inositol paired with 400 mcg of folic acid daily.
Tackling metabolic syndrome
Metabolic syndrome—a cluster of conditions like high blood sugar and abnormal cholesterol—benefits from inositol too. Studies show that taking 2 grams of inositol twice daily can significantly improve cholesterol levels, blood sugar, and blood pressure.
Helping prevent Gestational Diabetes (GDM)
During pregnancy, gestational diabetes can pose risks to both mother and baby. Early research suggests that combining inositol (4 grams/day) with folic acid might help reduce this risk.
Is Inositol safe?
The great news is that inositol is generally safe and well-tolerated. Even at doses as high as 18 grams per day, most people experience minimal side effects. However, mild issues like nausea or bloating might occur at higher doses.
In conclusion
Inositol may not get the same attention as vitamins like C or D, but it’s a powerhouse for your health. Whether it’s supporting your mental well-being, helping with insulin resistance, or improving symptoms of PCOS, inositol proves its versatility time and again.
While our modern diets might not always provide enough, supplementation can bridge the gap. As research continues, the potential of inositol in managing health conditions becomes even clearer. So, the next time you hear about this little molecule, you’ll know it’s much more than just another sugar!
