What is inositol?
Inositol is a naturally occurring, vitamin-like substance often referred to as "vitamin B8," although it is not a true vitamin —the body can produce it itself from glucose . Nevertheless, inositol plays a central role in numerous metabolic processes , particularly in cellular metabolism, the nervous system, hormone balance, and fat metabolism .
There are nine different forms (isomers) of inositol, of which myo-inositol and D-chiro-inositol are the most biologically active. These two forms are particularly important for cell communication , insulin sensitivity , and the health of the brain, liver, and reproductive system .
Inositol is present in almost all body cells, with particularly high concentrations in the brain, heart, and ovaries . It acts as a messenger substance (second messenger) and helps hormones such as insulin, serotonin, and adrenaline to exert their effects.
How does inositol work in the body?
1. Cell membranes and signal transduction:
Inositol is a basic building block of phosphatidylinositols , important components of cell membranes. These molecules play a key role in signal transduction between cells – they help to correctly transmit hormonal and neuronal signals.
Inositol thus contributes to cell communication and stability and supports optimal cell function.
2. Insulin sensitivity and blood glucose regulation:
Myo- and D-chiro-inositol act as insulin signal enhancers . They improve the cells' ability to respond to insulin and promote glucose uptake in muscle and fat cells.
This allows inositol to stabilize blood sugar levels and makes it particularly helpful in cases of insulin resistance, prediabetes and polycystic ovary syndrome (PCOS) .
3. Supporting hormonal balance (especially in women):
Inositol – especially myo-inositol in combination with D-chiro-inositol – has proven effective in treating PCOS (polycystic ovary syndrome) . It helps regulate hormone levels by:
- improved insulin sensitivity
- lowers testosterone levels
- and normalizes the menstrual cycle .
- Furthermore, it can improve egg quality and fertility , which is why it is increasingly used in reproductive medicine.
4. Support for the nervous system and mental well-being:
Inositol is an important component of the central nervous system and is often referred to as a natural mood stabilizer .
It influences the signal transmission of serotonin, dopamine and noradrenaline , the so-called "happiness hormones".
Studies show positive effects on:
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Anxiety disorders ,
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Depression ,
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Obsessive-compulsive disorder (OCD)
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Panic attacks and sleep disorders .
- Since inositol works without sedative side effects, it is a gentle alternative to classic antidepressants.
5. Support for liver and fat metabolism:
Inositol acts as a lipotropic agent , meaning it helps metabolize fat in the liver and prevents the accumulation of triglycerides .
In combination with choline , it supports detoxification processes and prevents fatty liver disease (hepatic steatosis) .
6. Effects on skin and hair:
Because inositol regulates fat metabolism and supports hormonal balance , it can have a positive effect on skin and hair health . Sufficient inositol intake can be particularly helpful for hormonally related acne or hair loss .
Benefits of Inositol
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Improves insulin sensitivity and stabilizes blood sugar levels
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Supports hormonal balance , especially in women with PCOS
- Promotes fertility and egg quality
- Strengthens nerves and mental balance
- It has a positive effect on anxiety, depression, and sleep disorders.
- Supports liver function and fat metabolism
- Promotes healthy skin, hair and cell structure
- Protects cells through antioxidant effects
Recommended daily intake
Since inositol is produced by the body itself, there is no official recommended daily dose .
The following guidelines apply for therapeutic purposes:
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General health: 500–2000 mg daily
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PCOS or Insulin Resistance: 2000-4000 mg Myo-Inositol + 50-100 mg D-Chiro-Inositol per day
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Psychological complaints (e.g. anxiety, depression): 6–12 g daily (in individual cases up to 18 g under medical supervision)
Inositol should be taken regularly over several weeks , as its effects are gradual.
Natural sources of inositol
- Whole grain products (oats, brown rice)
- Legumes (lentils, peas, soybeans)
- citrus fruits
- Nuts and seeds
- Melons, bananas
- Liver, offal
- Wheat germ
Deficiency symptoms
Inositol deficiency is rare, but can be caused by an unbalanced diet , chronic stress , alcohol consumption , or certain medications (e.g., lithium, estrogen preparations) .
Symptoms of a deficiency can include:
- Mood swings, irritability
- Fatigue, sleep disorders
- Skin problems, oily skin
- hair loss
- Difficulty concentrating
- Digestive problems
Overdose and safety
Inositol is very well tolerated and is considered non-toxic .
Even high doses of up to 12–18 g daily cause hardly any side effects. Occasionally, sensitive individuals may experience mild stomach upset or nausea , which can be avoided by gradually increasing the dose.
Conclusion
Inositol (vitamin B8) is a versatile, natural nutrient that supports the body in almost all areas – from cell structure and energy production to hormone balance, nerve strengthening and mental well-being .
Inositol is particularly valuable for hormonal imbalances, stress, insulin resistance, and depressive moods . In combination with choline and other B vitamins, it gently and naturally promotes liver health, mental clarity, and metabolic balance .
Sources
- Croze ML, Soulage CO. (2013): Potential role and mechanisms of action of myo-inositol in metabolic diseases. Biochemistry , 95(10), 1811–1827.
- Genazzani AD, et al. (2012): Myo-inositol and D-chiro-inositol in PCOS: improving metabolic and reproductive function. Gynecol Endocrinol , 28(7), 509–515.
- Levine J. (1997): Controlled trials of inositol in psychiatry. Eur Neuropsychopharmacol , 7(2), 147–155.
- EFSA (European Food Safety Authority). (2014): Scientific Opinion on the safety of myo-inositol as a novel food ingredient. EFSA Journal , 12(6), 3738.
