Inositol, often mistakenly referred to as vitamin B8, is a naturally occurring sugar alcohol that plays a vital role in various bodily functions. While not a vitamin, research suggests it may have significant effects on insulin sensitivity and certain chemical messengers in the brain, influencing metabolic and mental health conditions. Although inositol is a natural sugar, inositol supplements contain a much higher quantity of myo-inositol than diet alone. This article explores the potential of myo-inositol as a weight loss aid, particularly for individuals with specific conditions like polycystic ovary syndrome (PCOS), and its broader health benefits.
What is Inositol?
Inositol is a sugar alcohol that serves as a key component of cell membrane phospholipids. It is naturally produced in the body to provide structure to your cells and can also be found in certain foods, including meat, fruits, corn, beans, grains and legumes. The typical American diet contains 1 gram of inositol a day. It is a critical player in cell signaling pathways and contributes to improving glycemic responses. As a supplement, inositol is commonly known as Myo-inositol and D-chiro-inositol.
How Inositol May Promote Weight Loss
The primary way that inositol can promote weight loss has to do with insulin. Inositol's potential for weight management is linked to its role in insulin regulation. It plays a role in insulin regulation, which might help with weight management by improving the body's handling of glucose and reducing insulin resistance often seen in conditions like PCOS.
Insulin Resistance Explained
Insulin resistance occurs when cells do not respond efficiently to insulin, making them unable to bring glucose in for energy. When insulin resistance occurs, your body still produces insulin, but it’s not as effective at clearing the glucose from your bloodstream. This can sometimes result in high blood sugar levels, weight gain, and type 2 diabetes over time.
Inositol and Insulin Sensitivity
Inositol supplements work by mimicking the action of insulin. Myo-Inositol enhances the body's insulin sensitivity, helping manage blood sugar levels. It improves insulin sensitivity by helping your cells use the glucose from your bloodstream more effectively. By improving insulin sensitivity, inositol enables the body to utilize blood glucose (blood sugar) more effectively, which is one of the critical mechanisms in how it aids in weight loss.
Read also: Myo-Inositol for Weight Loss
Types of Inositol Supplements
As a supplement, inositol is commonly known as:
- Myo-inositol
- D-chiro-inositol
- Inositol hexaphosphate
Myo-Inositol and D-Chiro-Inositol Combination
The Inositol supplement from Intimate Rose combines Myo-Inositol and D-Chiro Inositol to support healthy hormone levels and improve ovarian function, particularly for women with PCOS and hormonal imbalances. D-Chiro Inositol regulates menstrual cycles, promotes ovulation, and improves egg quality. Supplements containing a mixture of myo-inositol and D-chiro-inositol at a ratio of 40:1 are thought to be most effective, as this ratio mimics the composition of inositol naturally occurring in the bloodstream. 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).
Benefits of Inositol Beyond Weight Loss
Your body needs inositol for the functioning and development of your cells. Research has shown that the supplement may help with the following:
- Lowering your risk for metabolic syndrome.
- Helping relieve the symptoms of polycystic ovary syndrome (PCOS).
- Reducing your risk of gestational diabetes and preterm birth.
- Lowering high cholesterol.
- Helping your body better process insulin.
- Potentially relieving the symptoms of depression and other mood disorders.
Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome (PCOS) is a common kind of hormone disorder that affects women. Enlarged ovaries with cysts can cause:
- Infertility.
- Irregular periods.
- Acne.
- Weight gain.
- Excess hair growth (hirsutism).
Studies show that by taking an inositol supplement, especially with folic acid, you can improve many of the symptoms of PCOS. This includes improved blood sugar, reduced blood pressure and lower triglyceride levels. It may also promote ovulation and increase pregnancy rates.
Read also: Understanding Myo-Inositol and Weight
Gestational Diabetes (GD) and Preterm Birth
Gestational diabetes (GD) can occur when your blood sugar is too high during your pregnancy. GD can cause many complications during your pregnancy and includes the risk of preterm birth. A preterm birth occurs when your baby is born before 37 weeks of pregnancy. Studies show that taking an inositol supplement with folic acid during your pregnancy may prevent GD and lower your risk of preterm birth.
Metabolic Syndrome
Metabolic syndrome is a group of risk factors that increase your chances for chronic disease, including diabetes, heart disease and stroke. These risk factors include:
- Excess fat in your abdominal area.
- High triglyceride levels in your blood.
- Low “good” HDL cholesterol levels.
- High blood pressure (hypertension).
- High blood sugar (hyperglycemia).
By taking an inositol supplement, you may be able to better manage these metabolic risk factors. Some research suggests that you may see an improvement in your blood pressure, as well as your triglyceride, cholesterol and blood sugar levels.
Depression
Depression is a common mental health condition that causes a persistent feeling of sadness and loss of interest in activities you once enjoyed. Some research suggests that people with depression have low levels of inositol in their brains. Some studies suggest taking an inositol supplement might help balance important hormones in your brain, including serotonin and dopamine.
Dosage and Supplement Options
Many different dosages of inositol have been studied. Typical supplement regimens provide between one and four grams of inositol per day. Inositol is available in different forms, including myo-inositol and D-chiro-inositol. Currently, supplements containing a mixture of myo-inositol and D-chiro-inositol at a ratio of 40:1 are thought to be most effective.
Read also: Myo-Inositol and D-Chiro-Inositol Explained
Inositol supplements often contain other compounds and vitamins, such as:
- Folic acid
- Melatonin
- Vitamin D
- Vitamin E
- Alpha linolenic acid (ALA)
Potential Side Effects
Inositol supplements are generally well tolerated with minimal side effects, especially at lower doses. The most common side effects of taking inositol supplements include:
- Nausea
- Flatulence (gas)
- Soft stools or diarrhea
- Mild abdominal pain
These side effects typically only occur with high doses of inositol. In one study, all of the participants who experienced side effects improved after their dose was lowered to 12 grams of inositol daily.
Risks and Contraindications
Inositol supplements are generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). However, specific populations should be cautious when taking it.
Because inositol can lower blood sugar levels, be cautious if you are on any glucose-lowering medications, as it could result in a low blood sugar reaction. Talk to your doctor before taking inositol during pregnancy or lactation to understand the safest dose for you.
Inositol-Rich Foods
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. 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 Importance of a Holistic Approach
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.
Scientific Evidence
A 2022 meta-analysis found that inositol supplements were associated with weight loss. This was achieved at doses under 1 mg per day over three months. A meta‐analysis suggests that oral inositol supplementation has positive effect on BMI reduction.
Specific Populations Where Inositol May Be More Effective
Inositol was shown to be most effective in specific populations, including people:
- Over 40 years old
- With polycystic ovary syndrome (PCOS)
- With overweight or obesity
- Who took myo-inositol (a specific form of inositol)
The effect of intervention was more clinically significant in participants with polycystic ovary syndrome (PCOS) and overweight/obesity.
Studies Combining Inositol with Other Interventions
A study from 2019 found that overweight people with PCOS lost more weight when taking inositol along with dietary changes when compared to diet alone. Another study from 2019 treated PCOS patients with a combination of inositol (myo-inositol and D-chiro-inositol) and glucomannan (a natural fiber). Results showed a significant improvement in body mass index (BMI) after three months.
Berberine and Inositol: A Comparison
Berberine and inositol are natural supplements that may help with insulin resistance, weight management, and PCOS symptoms
Berberine
Berberine is often called "Nature's Ozempic" because it impacts weight loss and blood sugar levels. But it actually works more like metformin (the common diabetes drug) than Ozempic. Also, weight loss is less dramatic than what’s seen with GLP-1 agonists like Ozempic, Wegovy, and Mounjaro.
Berberine is believed to activate your body's "metabolic master switch," which:
- Makes your cells respond better to insulin
- Lowers how much sugar your liver makes
- Reduces blood sugar levels
- Supports healthy cholesterol
- Helps with weight loss, especially belly fat
Inositol
Think of inositol as a messenger that helps your cells communicate better. If insulin resistance is like a bad phone connection, inositol helps improve the signal. Inositol may:
- Improve insulin response
- Impact ovarian function (studied for PCOS) and improve ovulation
- Help regulate menstrual cycles
- Lower male sex hormones like testosterone in women with PCOS
Which Should You Choose?
Both berberine and inositol work in different ways to help lower blood sugar, improve insulin resistance, and support weight loss. Your choice should depend on your specific health goals and your healthcare provider's recommendations.