Menopause, a natural transition in a woman's life, is often accompanied by various challenges, including weight gain. Hormonal shifts, particularly declining estrogen levels, can impact how the body stores fat during this phase of life. Fortunately, strategies exist to manage weight effectively during menopause. Inositol, a vitamin-like substance, has emerged as a potential aid in weight loss, especially for women experiencing menopause.
Understanding Inositol
Inositol, also known as myo-inositol, D-chiro-inositol, or hexaphosphate (IP6), is a type of sugar alcohol that plays a critical role in various cellular processes. While it was once referred to as Vitamin B8, inositol is not actually a vitamin. The body can produce inositol from glucose in the liver and kidneys. It is also found in a wide range of healthy foods, including fruits, whole grains, and nuts.
Inositol acts as a messenger for cells, helping with functions such as regulating insulin and binding neurotransmitters. It is part of the structural basis for a variety of secondary messengers in our cells. Inositol dysregulation is associated with various acute and chronic diseases.
How Inositol Aids Weight Loss
Inositol promotes weight loss through several mechanisms:
- Improving Insulin Sensitivity: Inositol improves insulin sensitivity, enabling the body to utilize blood glucose (blood sugar) more effectively. Insulin resistance occurs when cells do not respond efficiently to insulin, making them unable to bring glucose in for energy. Inositol supplementation can decrease body mass indexes (BMI) among people with obesity.
- Enhancing Fat and Carbohydrate Metabolism: Inositol promotes the body's use of fats and carbohydrates. It helps break down fats in the liver, preventing fat accumulation, which can lead to weight gain.
- Balancing Hormones: Inositol has several mechanisms of action, including those that help to keep hormones - such as stress, sex, and appetite hormones - balanced. Properly balanced hormones like estrogen, progesterone, and thyroid hormones can help indirectly support weight loss efforts.
- Reducing Cravings: Serotonin, often dubbed the “feel-good” hormone, is made in part by inositol. If you've ever felt more hungry during your period or noticed significant sugar cravings, that can be the result of serotonin levels dipping. By improving hormonal balance and metabolic functions, inositol can help address issues like cravings and overeating, contributing to a healthier weight management process.
- Supporting Thyroid Function: Myoinositol is involved in the regulation and production of thyroid hormones, specifically thyroxine (T4) and triiodothyronine (T3). Supporting healthy thyroid function and autoimmune antibody levels, such as anti-thyroid peroxidase (anti-TPO), which are elevated in Hashimoto’s patients.
Inositol and Menopause
The hormonal changes that take place during perimenopause, especially a decline in estrogen, can often lead to weight gain and contribute to insulin resistance. Inositol can be a valuable supplement for weight loss, especially for those dealing with perimenopause, which can all lead to weight gain.
Read also: Myo-Inositol for Weight Loss
Inositol may aid in menopause weight loss by regulating insulin sensitivity, improving mood, and reducing food cravings (such as for carbs and sugar) associated with hormonal changes during this transitional phase.
Research on Inositol and Weight Loss
Several studies have explored the effects of inositol on weight loss and related conditions:
- One meta-analysis found that inositol supplementation can decrease body mass indexes (BMI) among people with obesity.
- One study also found that inositol has sleep-enhancing effects. Among pregnant women, myo-inositol supplementation improved both sleep quality and sleep duration.
- In one study looking at the effects of myoinositol on those with gestational diabetes, it was found to be effective at raising adiponectin and decreasing insulin resistance.
- In a 6-month long study, 80 postmenopausal women with metabolic syndrome were treated with either diet +MI 2 g twice daily or diet + placebo, and MI improved diastolic blood pressure (−11%), homeostatic model assessment (HOMA) index (−75%), and serum high-density lipoprotein (HDL)-cholesterol (+22%) significantly.
- In a 12-month study conducted in 80 postmenopausal women with metabolic syndrome, 2 g MI twice daily improved serum glucose, insulin, HOMA-IR, total cholesterol, HDL-cholesterol, and serum triglycerides, as compared to placebo, when administered in conjunction with dietary therapy. By the end of 1 year, 8 out of 40 women treated with MI did not meet the definition of metabolic syndrome.
- In another study of 60 postmenopausal women with metabolic syndrome, 2 g MI + 30 mg cocoa polyphenols + 80 mg isoflavones, was compared with placebo over 6 months. The combination of MI and nutraceutical improved glucose (−12 mg %), triglycerides (−20 mg %), visfatin (−0.9 ng/ml), resistin (−5 μg/l), and bone-specific alkaline phosphatase (+4ug/ml) as compared to placebo.
- One recent study showed an improvement in hot flashes, mood, BMI, and waist circumference, when participants took 2,000 mg of myo-inositol and cocoa.
- Another study followed a group of menopausal women for a year and found that those in the group taking inositol significantly improved blood glucose, insulin, triglycerides, cholesterol, and HOMA-IR (Homeostasis Model Assessment-Insulin Resistance) score.
How to Incorporate Inositol
While you can obtain some inositol naturally from foods like fruits, whole grains, and nuts, you likely won't be able to eat enough to have significant effects on your weight or fertility. The amount of inositol you should take depends on the reason you're taking it, such as for fertility support, weight loss, thyroid help, or mood enhancement.
Most often, inositol is divided into two daily doses, taken with breakfast and dinner. Note that these dosages are carefully calibrated to mirror the natural ratio of inositol found in your body (your body makes much more MI than DCI, with a ratio of our 40:1 MI to DCI).
In addition to supplementing with inositol for weight loss or hormone support, incorporating inositol-rich foods into your diet can be beneficial for complementing your overall nutritional plan.
Read also: Understanding Myo-Inositol and Weight
Safety and Side Effects
In terms of its safety, inositol is generally considered safe with minimal side effects. The most common complaint is gastrointestinal side effects like nausea, cramping, and sometimes diarrhea. Because inositol is water-soluble, it doesn't have a high risk of overdose.
A Holistic Approach to Weight Loss
While inositol can be a helpful tool for weight loss, it's important to have realistic expectations. Incorporating inositol into a weight loss plan involves more than just supplementation. It should be part of a holistic approach that includes consistent lifestyle changes such as a balanced diet, regular exercise, sleep support, and stress management.
- Balanced Diet: A relatively high-protein diet helps maintain lean muscle, which supports a healthy metabolism. Consume at least 25 grams of fiber daily. Aim for a Mediterranean-type diet. Include foods rich in calcium and iron, such as yogurt, beans, leafy greens, fish, nuts, and seeds, for extra bone and energy support. Limit added sugars to no more than 25 grams daily.
- Regular Exercise: Many women experience a decline in energy levels and motivation, leading to lower levels of exercise as they age. While exercise is an effective way of managing mental health conditions, it can be difficult to begin or maintain a routine.
- Sleep Support: One study also found that inositol has sleep-enhancing effects. Among pregnant women, myo-inositol supplementation improved both sleep quality and sleep duration.
- Stress Management: When hormones change in the menopause transition, the risk for depression and anxiety increases.
Additional Supplements
In addition to the diet interventions above, certain supplements and lifestyle modifications can support weight loss during menopause.
- Myoinositol Plus formula, which combines inositol with D-chiro-inositol, offers a convenient way to aid in metabolic efforts and support insulin sensitivity and hormone production.
- Supplementing with creatine, especially in combination with resistance training, is useful for maintaining lean muscle mass and potentially supporting weight loss during menopause.
- Probiotics may help with menopause weight loss by improving gut health and metabolism, reducing inflammation, and modulating hormones that influence appetite and body composition during this life stage.
- Ensuring an adequate intake of vitamin D through sunlight exposure, fortified foods, or supplements may support weight loss efforts during menopause.
Read also: Myo-Inositol and D-Chiro-Inositol Explained