Is inositol PCOS miracle supplement?
There have certainly been many stories in the media recently about the vitamin-like substance inositol improving the symptoms of PCOS – but how true is this? Read on for an independent view of whether inositol can improve PCOS – and if so, how much of an impact can it actually make?
What exactly is PCOS?
Before answering the question what does inositol do for PCOS, we should firstly consider what are the main symptoms of polycystic ovary syndrome (PCOS). Several of my clients suffer from this condition, which is currently one of the most common endocrine (ie hormonal) issues experienced by women of reproductive age in both the USA and the UK. Symptoms of PCOS include the following:
- Weight gain
- Irregular periods
- Ovarian cysts
- Acne
- Thinning hair
The causes of PCOS are complicated and not clearly understood yet, although we do know that hormone regulation and particularly insulin resistance are key factors.
My ‘first line’ interventions to improve symptoms of PCOS
We know that lifestyle and dietary interventions can have a significant impact on improving the symptoms of PCOS. My first line recommendation to clients suffering from PCOS is to switch to a more ‘wholefood-centric’ diet – reducing ultra-processed foods as much as possible which can have a very significant impact, since these foods can harm your friendly gut-bacteria. In particular, ensuring your diet contains sufficient dietary fibre is crucial to improving the symptoms of PCOS. Similarly, introducing frequent bouts of short yet higher intensity forms of exercise can also have a huge benefit.
Enter inositol…
So, what about inositol – is this a useful tool in the fight against PCOS? First of all – what is inositol? Well, it’s often referred to as ‘vitamin B8’ but it’s actually not a vitamin but a type of carbohydrate with several very beneficial functions in the body. It affects the functioning of insulin within the body, and may help aid mental health as well as improving chronic metabolic conditions such as type 2 diabetes. It’s found naturally in foods such as fruits, nuts, beans and certain wholegrains. Your body can also produce some inositol from the carbohydrates in your diet.
Potential benefits of inositol for PCOS
Whilst we can produce some inositol naturally, various studies have found that it may be beneficial to supplement with additional inositol – which can help alleviate insulin resistance, thereby helping improve the symptoms of PCOS.
Whilst a typical western diet may include a daily amount of around 1 gram of inositol – researchers have studied the use of supplemental does of up to 18g of inositol per day with very promising results and very few (if any) side-effects. When paired with folic acid, inositol supplements have been shown to improve insulin sensitivity, lower blood pressure and reduce triglycerides (fats in the blood). Not only that, some research has found that the inositol + folic acid combination may help ovulation in women with PCOS- related fertility issues.
Any downsides of inositol?
Inositol appears to be very well tolerated by most people with relatively few side effects. Up to 4 grams of inositol per day has been taken by pregnant women in research studies, with no adverse effects noted. However, mild side effects have been noted at larger doses of 12g per day or more – including dizziness, fatigue, headaches, sleep issues and nausea. Currently, there are not enough studies to determine the safety of taking inositol supplements whilst breast feeding, but breast milk does appear to be naturally high in inositol. Also do note that it’s still not clear whether long-term supplementation with inositol is safe, since most studies were less than a year long.
Should you take inositol for PCOS – and if so how much?
From the research done so far, it does seem that inositol may help reduce insulin resistance and lower blood pressure and blood fats – some of the key symptoms of PCOS. The side-effects appear to be relatively minor, and inositol is relatively inexpensive, so it might be worth a try to see if it can benefit you. As always though, do talk to your doctor first before taking any supplements to make sure they are a good fit for you.
A reasonable dose to aim for, as borne out by the research studies on PCOS appears to be 2 grams of myo-inositol (the most common form of inositol) and 200mcg of folic acid, twice per day for 6 months.
So, is inositol PCOS miracle supplement?
Whilst supplementing with inositol may have some potential benefits for those suffering from PCOS, I would still consider this type of supplement to be at the far-end of the pecking order of things that can impact your PCOS symptoms the most. Always remember that supplements are just that – ie supplementary to a fully-dialled in diet and lifestyle. For example, switching to a predominantly wholefoods diet, with plenty of frequent but short bouts of high-intensity activity can have a much greater impact on your PCOS symptoms, as well as improving many other aspects of your health – with no side-effects!
Do let me know in the comments below what your experience has been with inositol and whether it has helped improve your symptoms of PCOS!
Struggling to manage your metabolic health or balance your hormones? Just before I sign-off – if you’re tired of ‘generic’ advice and want a personalised, evidence-led approach, I just want to let you know that I offer premium 1-to-1 online coaching for busy professionals. Click here to learn more and book a Free 30-Minute Health Review. I’d love to hear from you!
Good luck!