Inositol (vitamin B8): Benefits, side effects and dosage

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Inositol occurs naturally in foods such as fruits, beans, whole grains, and nuts. The body can also produce inositol from carbohydrates in food. However, some research suggests that inositol supplements may have many health benefits. This article will provide a detailed look at the benefits, recommended dosages, and potential side effects of inositol supplements.

1. What is Inositol - vitamin B8?

Although commonly referred to as vitamin B8, inositol is not a vitamin at all but a sugar with several important functions. Inositol plays a structural role in the body as a major component of cell membranes. However, it also affects the action of insulin, a hormone necessary for blood sugar control. In addition, it affects chemicals that transmit information in the brain, such as serotonin and dopamine.
Several studies have estimated that a typical US diet contains about 1 gram of inositol-vitamin B8 per day. Rich sources of vitamin B8 found in foods include whole grains, beans, nuts, and fresh fruits and vegetables. However, the supplemental dose of inositol is usually higher. Researchers have studied the benefits of doses up to 18 grams per day with promising results and few side effects.

2. Effects of inositol

Based on the role of inositol - vitamin B8, we can determine that vitamin B8 has the following effects:

2.1. May have mental health benefits

Inositol may help balance important compounds in the brain including those thought to affect mood such as serotonin and dopamine
Interestingly, researchers have found that some people People with depression, anxiety, and bipolar disorder have lower levels of inositol in the brain.
Although more research is needed on the effects of inositol, some studies have shown that inositol has the potential to be used as an alternative treatment for mental health conditions. It also seems to have fewer side effects than traditional drugs.
Panic Disorder While research is still limited on mental health related illnesses, inositol supplements may be helpful for treating panic disorder which is a severe form of anxiety.
People with panic disorder often experience frequent panic attacks, which are sudden feelings of fear. Symptoms include a fast heartbeat, shortness of breath, dizziness, sweating, and a tingling or numb feeling in the hands.
In a study done in 20 people with panic disorder took 18 grams of inositol supplement or regular anxiety medication every day for 1 month. The results showed that those taking inositol had fewer panic attacks per week than those taking the anxiety medication.

Depression Inositol may improve symptoms of depression, but some studies have not had consistent results. For example, one early study demonstrated that supplementing with inositol 12 grams daily for 4 weeks improved symptoms in people with depression. In contrast, subsequent studies did not show any significant benefit of this compound. Overall, there's still not enough evidence to say whether inositol has a real effect on depression. And more in-depth studies are needed to clarify the role of inositol.
Bipolar disorder As with other mental health conditions, research on the effects of inositol and bipolar disorder is limited. However, the results of the preliminary studies look promising. For example, one small study conducted in children with bipolar disorder found that manic and depressive symptoms were reduced when a combination of 3 grams of omega-3 fatty acids and up to 2 grams of inositol was taken daily for 12 weeks. In addition, studies show that 3-6 grams of inositol taken daily can help relieve symptoms of psoriasis caused by lithium, a common medication used to treat bipolar disorder.

2.2. May improve symptoms of polycystic ovary syndrome

Polycystic ovary syndrome (PCOS) is a condition that causes hormone imbalances in women, which can lead to irregular menstrual cycles and infertility. Weight gain, high blood sugar, and unwanted cholesterol and triglyceride levels can be concerns with PCOS.
Inositol supplementation may improve PCOS symptoms, especially when combined with folic acid. For example, clinical studies suggest that taking daily doses of inositol and folic acid can help lower blood triglyceride levels. Furthermore, it may also improve insulin function and reduce blood pressure in people with PCOS.
Plus, some preliminary research suggests that a combination of inositol and folic acid might promote ovulation in women with fertility problems from PCOS. In one study, supplementing with 4 grams of inositol and 400mcg of folic acid daily for 3 months resulted in ovulation induction in 62% of treated women.

2.3. May help control metabolic syndrome risk factors

Clinical studies show that inositol supplements may be beneficial for people with metabolic syndrome. Metabolic syndrome is a group of conditions that increase the risk of chronic disease including heart disease and type 2 diabetes.
In a year-long clinical study performed in 80 women with metabolic syndrome Studies have shown that supplementing with 2 grams of inositol twice daily reduces mean blood triglyceride levels by 34% and total cholesterol by 22%. Improvements in blood pressure and blood sugar were also observed. Amazingly, 20% of the women taking the inositol supplement no longer met the criteria for metabolic syndrome at the end of the study

2.4. Can prevent gestational diabetes

Some women will have high blood sugar during pregnancy. This condition is known as gestational diabetes (GDM) and complications up to 10% of pregnancies in the US each year.
In animal studies, inositol has been directly related to the function of insulin, a hormone that regulates blood sugar. However, there are only a limited number of studies on supplements and GDM in humans. Even so, studies also suggest that a combination of 4 grams of myo-inositol and 400mcg of folic acid may be helpful in preventing GDM when taken daily throughout pregnancy. But to better understand the function of inositol on GDM, more research is needed.

2.5. Other potential benefits

Inositol has been studied as a potential treatment option for many medical conditions. In addition to what has been mentioned, some research suggests that inositol may be helpful in the following conditions:
Respiratory distress syndrome: In premature infants, inositol appears to be helpful for treating problems on respiration from underdeveloped lungs. Type 2 diabetes: A preliminary study suggests that inositol and folic acid taken daily for 6 months may aid blood sugar control in people with type 2 diabetes. Obsessive-compulsive disorder (OCD): One small study found that 18 grams of inositol taken daily for 6 weeks reduced symptoms of OCD.

3. Inositol side effects

Most inositol supplements seem to be well tolerated by everyone. However, it still has mild side effects that have been reported with doses of 12 grams per day or higher. Side effects that will cause symptoms include nausea, bloating, trouble sleeping, headaches, dizziness, and fatigue.
When increased to 4 grams of inositol per day and used by pregnant women results in studies showing no side effects. However, more in-depth studies are still needed to prove this. Additionally, there is currently not enough research to determine the safety of supplements while breastfeeding, although breast milk is known to be rich in inositol.
In addition, there is still no clear evidence as to whether inositol supplements are safe for long-term use. Because, in most studies, inositol supplementation was only taken for a year or less.

4. Recommended Dosage for Inositol

There are two main forms of inositol used in supplements, namely myo-inositol (MYO) and D-chiro-inositol (DCI). Although there is no formal consensus on the most effective type and dosage, they appear to be effective in studies:
For mental health conditions: 12-18 grams of MYO once daily in 4-6 weeks. For polycystic ovary syndrome: 1.2 grams of DCI once daily, or 2 grams of MYO and 200 mcg of folic acid twice daily for 6 months. For metabolic syndrome: 2 grams of MYO twice daily for one year. For blood sugar control of gestational diabetes: 2 grams of MYO and 400mcg of folic acid twice daily during pregnancy. For blood sugar control in type 2 diabetes: 1 gram of DCI and 400mcg of folic acid once daily for 6 months.

Although these doses of inositol appear to be helpful for certain conditions in the short term, more research is needed to determine if they are safe and effective in the longer term.
In summary, studies show that inositol can support people with mental health and metabolic conditions, such as panic disorder, depression, bipolar disorder, polycystic ovary syndrome, metabolic syndrome and diabetes. It appears to be safe for most people and causes only mild side effects in daily doses up to 18 grams. Although the diet may contain small amounts of inositol, inositol supplementation has been shown to be beneficial for some people.

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Reference source: healthline.com