Why is Inositol Powder Becoming Popular?

Increasingly, people are turning to natural remedies like myo-inositol and d-chiro-inositol (MDCI) for enhancing metabolic, mood, and hormonal balance.

The primary draw is its benefits for those with Polycystic Ovary Syndrome (PCOS) due to its effect on insulin resistance.

Additionally, inositol is thought to impact sleep and mood in both men and women, through its effects on neurotransmitters.

This article delves into the safety, effectiveness, and recommended doses of myo-inositol and d-chiro-inositol according to science.

Is Myo-Inositol Powder Safe?

In 2023, inositol was confirmed to be an effective and safe treatment, particularly for PCOS. Multiple studies have noted its tolerability with no side effects at standard doses of 2-4 grams daily.

In comparison to the well known insulin-sensitizer metformin, myo-inositol appears to have fewer side effects, and a lower risk of adverse events, with no evidential inferiority in results.

In fact, one study reported that the combination of myo-inositol and d-chiro-inositol vs. metformin leads to 3-4 times better results in terms of ovulation, pregnancy rates and weight loss.

Possible Side Effects of Myo-Inositol

Inositol is generally considered safe with minimal to no side effects. However, side effects, particularly at higher doses of (12+ grams/day), may include:

• nausea
• stomach pain or discomfort
• headache
• dizziness

Suggested Doses for Your Specific Needs

Here’s what the latest science tells us:

For PCOS

A combo of myo-inositol and d-chiro-inositol in a 40:1 ratio and at a dosage of 2-4 grams daily has been linked to positive effects on insulin sensitivity, menstrual regularity and ovulation rates in women with PCOS.

To achieve this ratio, look for an inositol supplement with 50 mg of d-chiro-inositol for every 2 grams (2,000 mg) of myo-inositol.

It’s worth noticing that ratios of myo-inositol and d-chiro-inositol higher than 40:1 reduce its effects.

For PCOS-Related Weight Loss

Most of the studies spotlighting myo-inositol’s effects on weight loss focus on women with PCOS, where doses as small as 1 gram per day have been shown to significantly decrease BMI.

Four grams of myo-inositol taken daily can even improve lean muscle mass, hailed for its positive effects on appetite and metabolism which make weight loss more sustainable.

Whilst the addition of d-chiro-inositol alongside dietary changes appears to accelerate the weight loss and fat mass reduction.

For Fertility

In studies focusing on fertility, a common myo-inositol dosage is between 2-4 grams. Like with PCOS, a 40:1 ratio of myo-inositol to d-chiro-inositol is considered optimal.

One study compared myo-inositol alone to a combination of myo-inositol and d-chiro-inositol, and found the combination resulted in better-quality embryos, improved IVF outcomes and pregnancy rates.

For Pregnancy

Based on studies of pregnant women, the myo-inositol dosage ranges from 0.5-4 grams daily, starting two to three months before conception and lasting until the end of the second month of pregnancy.

In one study, pregnant women with elevated fasting glucose supplemented 4 grams of myo-inositol per day, resulting in a significant reduction in gestational diabetes (GDM) (6% vs. 71% in the control group), lowered insulin requirement (3% vs. 21%), and no neonatal hypoglycemia compared to controls.

For Anxiety

Studies focusing on anxiety typically use higher doses of myo-inositol ranging from 6-18 grams per day.

In one study, an 18 gram daily dose of myo-inositol was found to be as effective as fluvoxamine, a selective serotonin reuptake inhibitor (SSRI), for treating panic disorder, with less side effects reported.

Another study found that 18 grams improved symptoms of obsessive-compulsive disorder (OCD) more than a placebo.

For Depression

Myo-inositol has shown promise in treating depression at doses of 12 grams per day.

Another small study found that 9 out of 11 patients with depression and resistance to previous treatment experienced improvement in their symptoms at an inositol dose of 6 grams per day for 4 weeks.

For Sleep

Some anecdotal reports suggest that inositol might help with sleep. In a recent podcast, Dr. Andrew Huberman, a renowned neuroscientist and tenured professor at Stanford University's School of Medicine, mentioned that he takes 900 mg of inositol every 3 nights, or when woken in the night, to help him fall asleep.

Inositol is thought to influence sleep by affecting serotonin, which in turn can influence melatonin production, but direct research into its role as a sleep aid is limited.

How to take inositol?

Inositol is available in both capsules and powder form. For those seeking enhanced bioavailability or who have difficulty with pills, the powder is an ideal choice. A single 2 grams scoop delivers the equivalent of four 500 mg capsules.

Thanks to its neutral taste, inositol powder blends easily into both hot and cold beverages and can be stirred into foods like yogurt or oatmeal.

How Long Does it Take for Inositol Powder to Work?

The effects of inositol differ among individuals.

Some, especially those taking it for mood or anxiety, might discern effects within 4 weeks.

For concerns like PCOS, insulin resistance or fertility, most study participants tend to see results up to 3 months after introducing the supplement.

Of course, every-body is different, and some may take longer than others for the results to set in.

It’s important to combine inositol with positive lifestyle and dietary adjustments to see the best results, reducing environmental toxins and stress is also crucial.

Is Inositol Right for Me?

Certain individuals may want to express more caution before embarking on their inositol journey.

Pregnant and Breastfeeding Women

A study using a dose of 4 grams of myo-inositol on pregnant women found no concerning effects. However, it's crucial to consult with a healthcare professional before starting inositol during these critical periods.

Interactions With Other Medications

Although inositol does not have any documented drug-drug interactions, always check for interactions and verify its compatibility with your prescriptions.

Women Undergoing Fertility Treatments or IVF

While inositol has shown promise in supporting fertility in women with PCOS, those undergoing fertility treatments should discuss inositol supplementation with their fertility specialist.

Is Daily Inositol Powder Safe Long-Term?

Numerous studies have shown inositol supplements, taken at 2-4 grams per day, to be safe for up to a year of continuous use.

Due to lack of research, effects past this time period remain unclear. While adverse effects are rare and mild, some experts like Dr. Sara Gottfried suggests periodic breaks in intake, such as 3 months on and 1 month off, to prevent potential buildup.

Choosing the Right Inositol Brand

When looking to buy inositol for the first time, it might be overwhelming deciphering between the different products, types, and brands on the market.

To help you make an informed decision, here’s our list of things to look out for when looking for a high-quality inositol supplement you can trust:

• Third-Party Testing: Choose inositol products that have been tested by independent labs for purity and potency. This ensures the product doesn't contain contaminants and has the advertised amount of inositol.

• USP Verified Mark: The United States Pharmacopeia (USP) is a scientific, nonprofit organization that sets federally recognized standards for dietary supplements. If the inositol supplement carries the "USP Verified" mark, it means the product meets its strict quality criteria.

• Compliance With GMP Standards: Ensure the brand adheres to Good Manufacturing Practices (GMP), established by the FDA for dietary supplements. Inositol supplements with this certification have met standards for quality and safety.

• Clearly States Inositol Types and Ratios: Ensure that the product label explicitly states the ratio and amount of each form of inositol to help you ascertain that you're getting the right combination for your needs.

• Inositol Powder Versus Capsules: Some find powder easier to consume than hard-to-swallow capsules or tablets. Plus, to get the equivalent to 2-4 grams of powder (2 scoops), you would need to take up to 8 capsules at a standard 500 mg per tablet size.

• Minimal additives and ingredients: Opt for products with minimal to no additives, fillers, and binders. And steer clear of sweeteners and artificial flavors, they’re not only toxic, but make it more difficult to control the amount of pure inositol you’re supplementing.

The Bottom Line on Inositol Safety and Recommendations

At recommended doses of 2-4 grams daily, with optional cycling off periods, research indicates inositol powder is generally safe for most women. When used responsibly, studies support inositol as a well-tolerated therapeutic.

When using inositol supplements, start at lower doses like 1-2 grams and slowly titrate up to find the optimum dosage and timing for your individual needs.

Inositol powders can allow for this personalized approach more easily compared to capsules. Close monitoring and working with your healthcare provider are still recommended to find the regimen that is safest and most effective for you.

Disclaimer

As always, before diving into any new supplement or treatment, it's essential to consult a healthcare professional to determine the best path forward.

16 Sources ↓

• Bodology draws from peer-reviewed studies and academic research institutions, with an aim to provide accurate and up to date information.

• 1. Chaudhari, N. (2018, April 11). GnRH dysregulation in polycystic ovarian syndrome (PCOS) is a manifestation of an altered neurotransmitter profile. NCBI. Retrieved October 5, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896071/
• 2. Greff, D. (2023, January 26). Inositol is an effective and safe treatment in polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials - Reproductive Biology and Endocrinology. Reproductive Biology and Endocrinology. Retrieved October 5, 2023, from https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01055-z
• 3. Hamid, A. (2015, August 9). Inositol versus Metformin administration in polycystic ovary syndrome patients a case–control study. Evidence Based Women's Health Journal. Retrieved October 4, 2023, from. Evidence Based Women's Health Journal. Retrieved October 5, 2023, from https://journals.lww.com/ebjwh/Abstract/2015/08000/Inositol_versus_Metformin_administration_in.2.aspx
• 4. Facchinetti F. 2019, March). Short-term effects of metformin and myo-inositol in women with polycystic ovarian syndrome (PCOS): a meta-analysis of randomized clinical trials. PubMed. Retrieved October 5, 2023, from https://pubmed.ncbi.nlm.nih.gov/30614282/
• 5. Marca, A. L. (2014, January 2). The menstrual cycle regularization following d-chiro-inositol treatment in PCOS women: a retrospective study. Gynecological Endocrinology. Retrieved September 16, 2023, from https://doi.org/10.3109/09513590.2014.964201
• 6. Wojciechowska, A. (2019, Nov 18). Inositols' Importance in the Improvement of the Endocrine–Metabolic Profile in PCOS. MDPI. Retrieved September 18, 2023, from https://www.mdpi.com/1422-0067/20/22/5787
• 7. Nordio, M. (2019) The 40: 1 myo-inositol/D-chiro-inositol plasma ratio is able to restore ovulation in PCOS patients: comparison with other ratios. Retrieved September 18, 2023, from https://www.europeanreview.org/article/18223
• 8. Palatnik, A. (2001, June). Double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder. PubMed. Retrieved October 5, 2023, from https://pubmed.ncbi.nlm.nih.gov/11386498/
• 9. Levine, J. (1995, May). Double-blind, controlled trial of inositol treatment of depression. PubMed. Retrieved October 5, 2023, from https://pubmed.ncbi.nlm.nih.gov/7726322/
• 10. Fux, M. (1996, Sep). Inositol treatment of obsessive-compulsive disorder. PubMed. Retrieved October 5, 2023, from https://pubmed.ncbi.nlm.nih.gov/8780431/
• 11. Levine, J. (1993, February). Inositol 6 g daily may be effective in depression but not in schizophrenia. Wiley Online Library. https://onlinelibrary.wiley.com/doi/abs/10.1002/hup.470080109
• 12. Donne, M. L. (2019, Mar). Effects of three treatment modalities (diet, myoinositol or myoinositol associated with D-chiro-inositol) on clinical and body composition outcomes in women with polycystic ovary syndrome. PubMed. Retrieved September 18, 2023, from https://pubmed.ncbi.nlm.nih.gov/30915778/
• 13. Colazingari, S. (2013, May). The Combined Therapy Myo-Inositol plus D-Chiro-Inositol, Rather than D-Chiro-Inositol, Is Able to Improve IVF Outcomes: Results from a Randomized Controlled Trial. Arch. Gynecol. Obstet. Retrieved September 18, 2023, from https://link.springer.com/article/10.1007/s00404-013-2855-3
• 14. Genazzani, A. D. (2008, July 7). Myo-inositol administration positively affects hyperinsulinemia and hormonal parameters in overweight patients with polycystic ovary syndrome. PubMed. Retrieved September 12, 2023, from https://pubmed.ncbi.nlm.nih.gov/18335328/
• 15. Corrado, F. (2011, Augcit). The effect of myoinositol supplementation on insulin resistance in patients with gestational diabetes. PubMed. Retrieved October 5, 2023, from https://pubmed.ncbi.nlm.nih.gov/21414183/
• 16. G. Carlomagno, V. Unfer (2011). Inositol safety: clinical evidences. https://europeanreview.org/. Retrieved October 25, 2023, from https://www.europeanreview.org/wp/wp-content/uploads/1015.pdf
• 17. Urrila, A. S. (2017, Aug 10). Frontal Cortex Myo-Inositol Is Associated with Sleep and Depression in Adolescents: A Proton Magnetic Resonance Spectroscopy Study. PubMed. Retrieved October 25, 2023, from https://pubmed.ncbi.nlm.nih.gov/28793304/
• 18. Chengappa, K. R. (2001, December 24). Inositol as an add-on treatment for bipolar depression. Wiley Online Library. Retrieved October 25, 2023, from https://onlinelibrary.wiley.com/doi/abs/10.1034/j.1399-5618.2000.020107.x
• 19. Christoffersen, B. Ø. (2022, March 25). Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. NCBI. Retrieved October 25, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9310705/
• 20. Zarezadeh, M. (2021, October 22). Inositol supplementation and body mass index: A systematic review and meta-analysis of randomized clinical trials. PubMed. Retrieved October 26, 2023, from https://pubmed.ncbi.nlm.nih.gov/35664247/
• 21. Gambioli, R. (2021, May 25). Myo-Inositol as a Key Supporter of Fertility and Physiological Gestation. NCBI. Retrieved October 28, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8227031/
• 22. Matarrelli, B. (2013, July). Effect of dietary myo-inositol supplementation in pregnancy on the incidence of maternal gestational diabetes mellitus and fetal outcomes: a randomized controlled trial. PubMed. Retrieved October 28, 2023, from https://pubmed.ncbi.nlm.nih.gov/23327487/