Inositol: A Sugar That Stabilizes Mood and Hormones–Here’s How to Get It

Not all sugar makes you jittery. Inositol, a natural sugar primarily found in fruits, grains, beans, and nuts, can influence the chemicals involved in mood.

Found in citrus fruit, inositol is a healthy kind of sugar that supports mood, hormone regulation, and heart health. Illustration by Fei Meng

Inositol is a type of sugar found naturally in fruits, beans, grains, and nuts. While sugar is generally considered bad, inositol is actually a nutrient.

Like a skilled mediator in a busy office, inositol ensures smooth communication between cells, helping regulate hormones, mood, and cholesterol.

Although it has existed in nature for thousands of years, inositol was first isolated from muscle in 1850 by German scientist Johann Joseph Scherer. Nearly 40 years later, French chemist Léon Maquenne purified inositol from large quantities of horse urine, which were reduced by boiling—reportedly leading to complaints from neighbors due to the smell.

Inositol was once labeled vitamin B8 and considered part of the B-vitamin family. However, it lost its vitamin status once scientists learned the body can produce it. It is no longer considered an essential nutrient.

Inositol is a nutritious sugar that facilitates smooth cellular communication. Illustration by The Epoch Times, Shutterstock

Fun Facts

• Inositol has a mildly sweet taste and is occasionally used in natural sweetener blends.
• If you’re a fan of citrus fruits, especially oranges and grapefruits, you’re likely getting a nice dose of inositol.
• Inositol is sometimes called “brain food” because its concentration in the brain is up to 15-fold greater than in blood.
• Abundant in breast milk, inositol may help form nerve connections in the brain during fetal development.
• Inositol has been detected in meteorites!

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Special Talents

Think of your body as a tiny, bustling city where every cell has a role to play and a message to send. Inositol steps in like a skilled mediator, keeping the peace and ensuring everything flows smoothly. By helping cells “talk” to one another through a process called intracellular messaging, inositol makes sure each cell gets the information it needs to grow, function, and repair. It’s a natural coordinator, fostering balance across systems—from heart rhythm and mood to hormones and reproduction—so your body works in harmony, just like a well-run community.

1. Hormone Harmonizer

Inositol plays an important role in hormone regulation. For instance, insulin, a hormone essential for managing blood sugar levels, is produced by the pancreas and signals cells to absorb glucose from the blood for energy or storage. Inositol enhances insulin’s function and reduces insulin resistance, enabling the body to use glucose more efficiently. This support aids in blood sugar balance and potentially Type 2 diabetes management and weight loss.

Furthermore, inositol supplementation can improve blood sugar control during pregnancy, helping prevent gestational diabetes and reduce the risk of preterm birth, according to a 2024 meta-analysis of clinical trials.

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Numerous studies have demonstrated that inositol supplementation can also help balance hormone levels, improve ovarian function, and, according to a 2023 review, promote regular menstrual cycles in women with polycystic ovary syndrome (PCOS), one of the most common causes of infertility in women.

Insulin resistance plays a key role in the development of PCOS. While metformin is the “gold standard” for treatment, it can induce gastrointestinal side effects. Inositol supplementation can be a safe and effective alternative with fewer side effects, according to the 2023 review.

Inositol supplementation, especially with selenium, may support thyroid health by enhancing iodine availability, which is required to make two primary thyroid hormones. It may also help prevent hypothyroidism by ensuring thyroid hormones are produced and released properly.

Consequently, inositol may be an essential ally in reproductive health and metabolic balance due to its ability to harmonize hormones.

2. Mood Stabilizer

Inositol, often referred to as a “calming nutrient,” plays a crucial role in supporting mood balance by influencing serotonin and dopamine pathways—two key neurotransmitters that affect mood and emotional well-being.

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Research shows inositol may help alleviate symptoms of anxiety, depression, and compulsive disorders by balancing neurotransmitter levels.

In a clinical trial, inositol effectively reduced the frequency and severity of panic attacks without causing significant side effects. Compared with the antidepressant fluvoxamine, both treatments achieved similar levels of symptom improvement, according to a randomized crossover trial. However, people taking inositol experienced a slight decrease in the number of panic attacks and fewer side effects, while those on fluvoxamine frequently reported nausea and tiredness.

These findings highlight inositol as a natural, gentler alternative for managing mood-related conditions.

3. Heart Helper

Inositol harmonizes heart rhythm and supports cholesterol balance to promote overall cardiovascular health. It helps facilitate calcium signaling within cells—a process crucial for heart health. Calcium ions are key messengers in heart muscle contraction; their precise movement into and out of cells creates the heartbeat rhythm. If calcium signaling is out of balance, heart cell death and arrhythmia may occur. By supporting calcium signaling, inositol helps maintain a steady, strong heartbeat, thereby enhancing heart health at the cellular level.

Inositol also plays a key role in managing cholesterol by supporting the liver’s metabolic processes. Proper calcium signaling in liver cells is essential for cholesterol regulation, and inositol helps optimize this pathway, allowing the liver to balance cholesterol levels effectively. Inositol supplementation can lower triglycerides, total cholesterol, and “bad” low-density lipoprotein (LDL) cholesterol in people with metabolic disease, according to a 2018 review in Lipids in Health and Disease.

Other Talents

• Fights Liver Disease: By aiding in fat metabolism, inositol may help prevent fat accumulation in the liver, supporting overall liver function.
• Supports Skin Health: Inositol may help with skin conditions such as psoriasis and acne.
• Decreases Oxidative Stress: Inositol may act as an antioxidant to decrease oxidative stress in the body. If that’s true, inositol may help reduce the onset of chronic disease.

Favorite Hangouts

Inositol is found in a variety of foods that you may already have in your kitchen. Inositol-rich foods include:

• Fruits: cantaloupe, oranges, grapefruit, strawberries, peaches
• Vegetables: broccoli, cauliflower, Brussels sprouts, asparagus, spinach
• Beans and Legumes: great northern beans, kidney beans, chickpeas, black beans, lentils
• Whole Grains: oats, brown rice, bran
• Nuts and Seeds: almonds, sesame seeds, peanut butter

Inositol is primarily found in plant sources but is also present in various amounts in animal products, such as organ meat, eggs, and milk. Fermented foods, such as sauerkraut, kimchi, and yogurt, can contain inositol as well, depending on the ingredients and fermentation process used.

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Supporting Cast of Nutrients

The following nutrients complement the effects of inositol:

• Folic Acid: Multiple scientific studies have shown that inositol and folic acid can work together to improve a variety of conditions, such as PCOS, Type 1 diabetes, and neural tube defects.
• Selenium: Inositol treatment combined with selenium for one year significantly decreased levels of thyroid-stimulating hormone in people with Hashimoto’s thyroiditis, according to a 2020 study. An ultrasound analysis also showed improvement in thyroid tissue appearance.
• Magnesium: Inositol may synergize with magnesium to potentially improve inflammatory skin conditions and metabolic syndrome.

Recipe: Blissfully Balanced Smoothie Bowl

This quick and easy inositol-rich bowl includes inositol’s supporting cast of nutrients to help bring inner harmony to your morning.

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Ingredients:

• ½ cup Greek or full-fat coconut yogurt
• ¼ cup fresh orange or grapefruit juice
• 1 tablespoon almond or peanut butter
• 1 tablespoon chia or sesame seeds
• ¼ cup granola for topping

Instructions:

1. Stir yogurt and juice in a bowl until smooth.
2. Add almond or peanut butter and gently swirl.
3. Sprinkle seeds and granola on top.

Here are some other no-fuss ways to add inositol to your diet:

• Start your day with oatmeal topped with almonds and fresh berries.
• Snack on carrot sticks with hummus; both contain inositol.
• Toss kidney beans, peas, or black beans into your salads or stews.
• Sprinkle almonds or sesame seeds over yogurt or oatmeal.
• Use peanut or almond butter as a topping on toast, fruit, or smoothies.
• Snack on cantaloupe, oranges, kiwi, or mango.
• Swap refined grains for whole grains like whole-wheat bread or brown rice.

How to Optimize Absorption

Inositol is somewhat sensitive to heat and can degrade during cooking. To retain as much inositol as possible, consider cooking methods that minimize heat exposure, such as steaming vegetables like broccoli, spinach, and carrots.

When roasting nuts and seeds, use lower oven temperatures (around 300 degrees Fahrenheit or 150 degrees Celsius) for a longer time to preserve inositol content.

Overcooking or boiling can also leach inositol into the water or cause breakdown, so brief cooking methods are preferable. For instance, a quick sauté with garlic and olive oil is sufficient for leafy greens.

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When applicable, eating foods raw is a great option to maximize inositol intake.

Other Sources

Inositol is available in several forms, or isomers, each with unique roles and benefits. The two most studied forms are myo-inositol and D-chiro-inositol. These two forms are often used together to maximize hormonal and metabolic health benefits.

Inositol hexaphosphate (IP6), also known as phytic acid, is another supplemental form of inositol with antioxidant properties. It is being researched for its potential benefits in cancer prevention and immune support. However, IP6 can bind to minerals in the gut, affecting their absorption, so it is often used carefully in supplemental form.

Inositol supplements are widely available as:

• Powders: These are easily mixed with water or smoothies and are ideal for precise dosing.
• Capsules or Tablets: These are convenient for on-the-go use.
• Gummies: Gummies are an appealing option for those who dislike swallowing pills, though they may contain added sugars or fillers.

When choosing an inositol supplement, look for high-quality products without unnecessary fillers or additives.

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Deficiency

While not technically a vitamin, low inositol levels may affect mood, insulin sensitivity, and cellular function. Those with mood or metabolic issues may benefit from higher intake.

Factors like caffeine consumption (especially from coffee), aging, antibiotic use, diets high in sugar and refined carbohydrates, sodium deficiency, insulin resistance, and both Type 1 and Type 2 diabetes can all increase the body’s demand for inositol.

Recommended Dietary Allowance

There is no established recommended dietary allowance (RDA) for inositol in humans.

While the optimal dosage is unknown, supplemental doses typically range from 500 to 4,000 milligrams per day, depending on the condition being addressed. Consult a health care provider for personalized guidance.

Toxicity

In clinical trials where inositol doses ranged from 4 to 60 grams per day over periods from one to 12 months, the only adverse effects observed were mild gastrointestinal symptoms, including nausea, gas, and diarrhea. These symptoms primarily appeared at doses exceeding 12 grams per day. Gradually increasing the dose can help minimize these effects.

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Dosages of up to 4 grams of inositol per day have been well-tolerated by pregnant women without adverse effects, according to a 2019 study.

Inositol is generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA) for use in foods and dietary supplements. However, there is a lack of long-term safety studies on it.

Interactions

Inositol is generally safe but can interact with certain medications, such as the following:

• Mood Stabilizers: Inositol may reduce the effectiveness of lithium, potentially worsening symptoms of bipolar disorder.
• Antidepressants (SSRIs): The nutrient can increase serotonin activity, posing a risk of serotonin syndrome in rare cases.
• Antipsychotics: Inositol may affect the efficacy of drugs like clozapine, leading to side effects.
• Diabetes Medications: Since inositol enhances insulin sensitivity, it could cause low blood sugar when combined with diabetes treatments.
• Anticonvulsants: Inositol’s role in neural signaling suggests potential interactions with anticonvulsant medications. While specific interactions are not well-documented, caution is advised.

Consult your health care provider before using inositol if you are on these or other prescription medications.