Is Inositol Useful For PCOS?
Listen as an audio post:
Is Inositol Useful For PCOS?
If you have PCOS, you might have heard of inositol as a supplement that can aid with your polycystic ovarian syndrome (PCOS) symptoms. But what is inositol, and does it have benefits for PCOS? Let’s take a closer look.
What is inositol?
You may have seen inositol referred to as vitamin B8, but it is not a true vitamin. Inositol is a group of carbohydrates (sugars) produced in the body. It can be found in some foods such as fruit, nuts and grains, and supplements.
Generally speaking, inositol is involved in forming the membranes of your cells. It also influences your insulin as well as brain chemicals such as serotonin and dopamine.
In total, there are 9 different types of inositol. But when we’re talking about PCOS, the two main forms to look at are myo-inositol and di-chiro-inositol.
How can inositol help with PCOS?
To understand this, we need to do a quick refresher on what is happening in the body when PCOS is present.
One of the most common side effects of PCOS is insulin resistance – when the body’s cells become resistant to the effects of insulin. As a result, many women with PCOS can struggle with weight management, appetite regulation and food cravings.
Insulin resistance can also feed into the hormonal imbalances of PCOS. So the worse your insulin resistance becomes, the worse your PCOS symptoms become.
It’s believed that a deficiency of inositol can play a role in PCOS. By correcting deficiency and supplementing the two main forms of inositol, you could alleviate many of the symptoms of PCOS.
Some of the ways that inositol could help with PCOS symptoms include:
Improving insulin sensitivity and reducing insulin resistance
Regulating hormone signalling, which could reduce hormonal symptoms such as hair growth and acne
Increasing the chance of successful pregnancy for those undergoing IVF
Given its potential benefits, you can see why inositol is often recommended for people with PCOS!
How much inositol should I take for PCOS?
The right form and dose of inositol can depend on your needs, your symptoms, and whether you have an inositol deficiency that needs correcting. But let’s take a look at the dosages that are supported by research.
For myo-inositol, the dosage used in studies is usually 2g 1-2 times per day.
One study found that 2g of myo-inositol per day significantly improved insulin sensitivity and hormone balance over 12 weeks. Another combined 2g twice a day with folic acid for 6 months, and found that 72% of participants began and maintained a normal ovulation.
For di-chiro-inositol, the dosage used in studies is around 500-600mg per day.
One study found that 500mg of di-chiro-inositol for 12 weeks improved insulin sensitivity and the hormone profile of obese people with PCOS. It was found to be particularly useful for those who had diabetes in their immediate family. Participants also lost weight, although there was no change to their diet or lifestyle.
Another study found that 600mg of di-chiro-inositol for 6-8 weeks improved PCOS in lean women (BMI 20-24.4). It reduced insulin, free testosterone, blood pressure and triglycerides. Although it was not statistically significant, there was also an increase in ovulation rate.
There are also newer studies that look at combining myo- and di-chiro-inositol, as they have similar but complementary benefits for PCOS.
One study found a combination of 550mg of myo-inositol and 13.8mg of di-chiro-inositol twice a day had greater benefits than 2g of myo-inositol daily over 6 months. The combination saw greater improvements in ovulation, metabolic and hormonal markers, including lower testosterone.
When combining the two forms, it’s recommended that the ratio be set to 40:1 (myo-inositol : di-chiro inositol). Taking more di-chiro-inositol may have some negative impacts on fertility.
It is important to note that although the research is promising, there is still need for more studies into how inositol can benefit those with PCOS and what the best dosage and form is for specific symptoms.
If you’re struggling with symptoms such as acne, weight gain, fatigue and bloating, you don’t just have to suffer through them.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
Check out my free guide to healthy eating to design your own version of a healthy lifestyle so that you can feel energised and vibrant, or hire me to work my magic on your health through mindset, nutrition, and movement.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.