When we set-out to create our PMS & Hormone Balance Blend, inositol was on the top of our ‘must have’ list and as you’ll see, it’s for good reason. Inositol is a nutrient, often overlooked but increasingly recognised for its role in supporting a range of health issues, from Polycystic Ovary Syndrome (PCOS) to mood regulation and sleep quality. But what exactly is inositol, and how can it benefit you on your hormonal health journey.
What is Inositol?
Inositol, sometimes referred to as vitamin B8 (though it’s not officially classified as a vitamin), is a naturally occurring carbohydrate. Essentially, it’s a polyalcohol sugar molecule found throughout our bodies and in various foods. Despite its humble status, inositol plays a crucial role in several bodily processes, particularly in cellular health, insulin signalling, and hormone regulation.
How Inositol Improves PCOS
Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects up to one in ten women of reproductive age. It is characterised by insulin resistance, irregular menstrual cycles, and elevated levels of androgens, which can lead to symptoms like weight gain, acne and excessive hair growth. Inositol, particularly in the form of myo-inositol, has been shown to be effective in managing some of the symptoms associated with PCOS.
One of the most significant benefits of inositol for women with PCOS is its ability to improve insulin sensitivity. Insulin resistance is a common issue in PCOS and it can lead to weight gain and difficulty in losing weight. A meta-analysis of several randomised controlled trials found that inositol supplementation, specifically 2g of myo-inositol taken twice daily (total daily dose of 4g), was effective in reducing body mass index (BMI) in people with obesity, including those with PCOS.
Improving insulin sensitivity can support weight loss efforts and help manage the metabolic abnormalities often seen in PCOS, such as high blood pressure and elevated blood sugar levels.
Moreover, inositol’s impact on insulin extends to its role in reproductive health. By lowering insulin levels, inositol can enhance egg health and potentially increase the chances of ovulation, making it an effective tool for women struggling with fertility issues. Studies have shown that inositol can reduce circulating insulin, decrease serum androgens and improve ovarian function, leading to more regular menstrual cycles and increased chances of ovulation.
For women undergoing in vitro fertilisation (IVF), inositol may offer additional benefits. Some studies suggest that higher levels of myo-inositol are associated with improved pregnancy outcomes, including increased egg quality, enhanced ovulation, and a higher number of retrievable eggs and embryos. While more research is needed to fully establish its effectiveness in this area, inositol holds promise as a natural supplement to support reproductive health in women with PCOS and those undergoing fertility treatments.
Supporting Sleep and Mood with Inositol
Inositol isn’t just beneficial for PCOS; it also plays a crucial role in supporting mood regulation and sleep quality. Serotonin, often referred to as the "feel-good" hormone, is partially made from inositol. Serotonin is vital for mood stabilisation and helps you feel calm and balanced. Adequate levels of inositol can therefore support healthy serotonin production, which may be beneficial for managing mood disorders such as depression, low mood, irritability and anxiety.
Moreover, fluctuations in serotonin levels can lead to cravings, particularly for sugary foods, which are common during the menstrual cycle. By supporting healthy serotonin levels, inositol may help reduce these cravings, making it easier to maintain a balanced diet and avoid the highs and lows associated with sugar intake.
Inositol has also been found to have sleep-enhancing effects. In one study, pregnant women who supplemented with myo-inositol experienced improved sleep quality and duration. Sleep is essential for overall health and well-being, and poor sleep can exacerbate symptoms of both PCOS and mood disorders. By promoting better sleep, inositol can help create a positive feedback loop where improved sleep supports better mood and hormonal balance, which in turn can further enhance sleep quality.
How to Incorporate Inositol into Your Routine
Myo-inositol is the most common form used in studies and is typically recommended at a dosage of two grams twice daily. It’s important to split the 4g daily dose over two servings, to ensure your body can absorb the full dose.
Gigi’s PMS & Hormone Balance Blend contain 2g of inositol, making it a perfect way to get half of the recommended daily dose for supporting PCOS. The blend also contains zinc, vitamin D and magnesium which have all been shown to support many of the symptoms associated with PCOS and hormone balance.