What Is Inositol, and What Can It Do for You?

Your body makes inositol naturally, and it’s found in a number of foods. However, you may not know much about it — if you’ve even heard of it at all.

“Inositol is often an unsung hero,” says Jenna Gossett, MSN, FNP-C, a board-certified family nurse practitioner who sees patients at Beaufort Memorial Lady’s Island Internal Medicine. “Many people don’t even know about it, despite it being essential for your body to function properly.”

So, What Is Inositol?

For many years, the medical community considered inositol a vitamin. It was even named vitamin B8. That’s changed in recent years. While still called vitamin B8 by some, it has lost its position as a vitamin. The National Cancer Institute now defines it as a “nutrient in the vitamin B complex that the body needs in small amounts to function and stay healthy.”

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Inositol comes in nine forms and is an isomer of glucose, meaning it has all the same ingredients as blood glucose (sugar), but the atoms are arranged differently. The nine types are allo-inositol, cis-inositol, D-chiro-inositol, epi-inositol, L-chiro-inositol, muco-inositol, myo-inositol, neo-inositol and scylio-inositol.

Of these nine forms, myo-inositol is the most common found in your body.

How Inositol Helps You Function

Much of your body’s store of inositol is in your brain. There, the nutrient helps with hormone and neurotransmitter activity. It also helps build cell membranes, which surround your body’s cells and protect them from external threats.

Though all forms are useful, two types — myo- and D-chiro-inositol — have undergone the most research, and for good reason.

“There’s only one motive for researchers to focus on these two forms,” Gossett says. “These types show the greatest potential for helping to manage various health conditions.”

Health Problems Linked to Inositol Deficiency

When inositol levels are low, it can increase the risk of high cholesterol, insulin resistance (which can lead to diabetes) and high blood pressure. Live with too little of this nutrient, and you increase your likelihood of a number of health conditions.

Hypothyroidism

The thyroid is a small gland in your neck that needs inositol to work properly. If your thyroid doesn’t produce enough hormones due to a lack of inositol, you might notice symptoms that can develop over time. Common signs include:

• Abnormally slow heart rate
• Constipation
• Depression
• Dry skin
• Fatigue
• Goiters
• Heavy or irregular menstrual cycles

Metabolic Syndrome

Metabolic syndrome, also known as insulin resistance syndrome, isn’t just one health issue. It happens when someone has multiple health concerns that, when combined, increase the risk for serious problems like stroke, diabetes, and heart disease. Nearly one-third of Americans are affected by metabolic syndrome, according to the National Heart, Lung and Blood Institute. You might have metabolic syndrome if you have at least three of these signs:

• High blood triglycerides
• Hyperglycemia (high blood sugar)
• Hypertension (high blood pressure)
• Large waistline
• Low levels of high-density lipoprotein (HDL) cholesterol (“good” cholesterol)

Read More: Blood Pressure: A Silent Killer

Polycystic Ovary Syndrome (PCOS)

PCOS is a condition that affects women during their childbearing years and is often linked to issues like Type 2 diabetes and heart disease. Women with PCOS may experience varying symptoms, such as:

• Abdominal weight gain
• Depression or anxiety
• Excessive facial or body hair
• Infertility
• Oily skin and/or acne
• Thinning hair or male-pattern baldness

Inositol supplementation may improve insulin sensitivity in women with PCOS, helping to reduce symptoms like excessive hair growth and acne. It has also been linked to better ovarian function, regular menstrual cycles, and improved ovulation, which can benefit those trying to conceive.

Read More: Can a PCOS Diet and Exercise Help Manage Symptoms?

Other Conditions

Just as inositol deficiency can lead to PCOS, metabolic syndrome and more, increasing the amount of inositol in your body may help treat those conditions. While research is ongoing, there is some evidence that this pseudovitamin may help treat the following other health issues:

• Gestational diabetes — Women with exceptionally high blood sugar during pregnancy may manage their insulin and glucose levels with inositol. It may also help women with a family history of Type 2 diabetes avoid getting gestational diabetes in the first place.
• High body mass index (BMI) — A high BMI indicates you may be overweight or obese. Several studies have examined the effects of inositol on BMI. Meta-analysis of these studies found that an oral supplement significantly decreased BMI of participants.
• Mental health issues — Early findings indicate that supplementation may help manage anxiety, depression and obsessive-compulsive disorder (OCD).

Risk Factors for Inositol Deficiency

Many people never consider their inositol levels, as the nutrient remains at proper levels throughout life. Some people experience inositol depletion and need to increase their intake to maintain good health.

Your likelihood of an inositol deficiency increases with the following:

• Age — The amount in your body often decreases with age. From age 20 to 90, your level may drop by half.
• Caffeine — Regular consumption of caffeinated beverages may increase the need for inositol, particularly among coffee drinkers.
• Diabetes — Having either Type 1 or Type 2 diabetes can lower your inositol. Insulin resistance can also cause you to have less of the nutrient.
• Diet — Eating too much food with refined carbohydrates or sugar and not getting enough sodium (salt) may lower your inositol levels.
• Medications — Using antibiotics may affect the amount of this nutrient at your disposal.

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Where to Get Inositol

While your body produces a certain level of inositol, you must eat foods with the nutrient to help your body perform well, day in and day out. A few foods that contain it include:

• Beans
• Brown rice
• Nuts
• Peas
• Wheat bran

If your diet lacks vitamin B8, a supplement may help. Just be careful. There is little research on the side effects of excess inositol, and there remains much to learn.

“Even with all the research, there is no agreed-upon daily requirement of this vital nutrient,” Gossett says. “So, it can be tricky to know whether adding some to your daily intake is a good idea. Therefore, it’s a good idea to work with your primary care provider to determine if you could benefit from a supplement or dietary changes.”

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