Myo-Inositol Powder: Safety, Dose, and Everything You Need to Know

Written by Our Founder Jasmin McVeigh
Reviewed by Dr Anita Wąsik, PhD, DipHM
Biomedical Scientist and Medical Herbalist
Published 04/10/2023 

Why is Inositol Powder Becoming Popular?

Increasingly, people are turning to natural remedies like myo-inositol and d-chiro-inositol (MDCI) for enhancing metabolic, mood, and hormonal balance. 

The primary draw is its benefits for those with Polycystic Ovary Syndrome (PCOS) due to its effect on insulin resistance. 

Additionally, inositol is thought to impact sleep and mood in both men and women, through its effects on neurotransmitters.

This article delves into the safety, effectiveness, and recommended doses of myo-inositol and d-chiro-inositol according to science.

Is Myo-Inositol Powder Safe?

In 2023, inositol was confirmed to be an effective and safe treatment, particularly for PCOS. Multiple studies have noted its tolerability with no side effects at standard doses of 2-4 grams daily.

In comparison to the well known insulin-sensitizer metformin, myo-inositol appears to have fewer side effects, and a lower risk of adverse events, with no evidential inferiority in results.

In fact, one study reported that the combination of myo-inositol and d-chiro-inositol vs. metformin leads to 3-4 times better results in terms of ovulation, pregnancy rates and weight loss.

Possible Side Effects of Myo-Inositol

Inositol is generally considered safe with minimal to no side effects. However, side effects, particularly at higher doses of (12+ grams/day), may include:  

• nausea
• stomach pain or discomfort
• headache
• dizziness

Suggested Doses for Your Specific Needs

Here’s what the latest science tells us:

For PCOS 

A combo of myo-inositol and d-chiro-inositol in a 40:1 ratio and at a dosage of 2-4 grams daily has been linked to positive effects on insulin sensitivity, menstrual regularity and ovulation rates in women with PCOS.

To achieve this ratio, look for an inositol supplement with 50 mg of d-chiro-inositol for every 2 grams (2,000 mg) of myo-inositol.

It’s worth noticing that ratios of myo-inositol and d-chiro-inositol higher than 40:1 reduce its effects.

For PCOS-Related Weight Loss

Most of the studies spotlighting myo-inositol’s effects on weight loss focus on women with PCOS, where doses as small as 1 gram per day have been shown to significantly decrease BMI. 

Four grams of myo-inositol taken daily can even improve lean muscle mass, hailed for its positive effects on appetite and metabolism which make weight loss more sustainable. 

Whilst the addition of d-chiro-inositol alongside dietary changes appears to accelerate the weight loss and fat mass reduction.

For Fertility 

In studies focusing on fertility, a common myo-inositol dosage is between 2-4 grams. Like with PCOS, a 40:1 ratio of myo-inositol to d-chiro-inositol is considered optimal. 

One study compared myo-inositol alone to a combination of myo-inositol and d-chiro-inositol, and found the combination resulted in better-quality embryos, improved IVF outcomes and pregnancy rates.

For Pregnancy

Based on studies of pregnant women, the myo-inositol dosage ranges from 0.5-4 grams daily, starting two to three months before conception and lasting until the end of the second month of pregnancy.

In one study, pregnant women with elevated fasting glucose supplemented 4 grams of myo-inositol per day, resulting in a significant reduction in gestational diabetes (GDM) (6% vs. 71% in the control group), lowered insulin requirement (3% vs. 21%), and no neonatal hypoglycemia compared to controls.

For Anxiety

Studies focusing on anxiety typically use higher doses of myo-inositol ranging from 6-18 grams per day. 

In one study, an 18 gram daily dose of myo-inositol was found to be as effective as fluvoxamine, a selective serotonin reuptake inhibitor (SSRI), for treating panic disorder, with less side effects reported.

Another study found that 18 grams improved symptoms of obsessive-compulsive disorder (OCD) more than a placebo.

For Depression

Myo-inositol has shown promise in treating depression at doses of 12 grams per day.

Another small study found that 9 out of 11 patients with depression and resistance to previous treatment experienced improvement in their symptoms at an inositol dose of 6 grams per day for 4 weeks.

For Sleep

Some anecdotal reports suggest that inositol might help with sleep. In a recent podcast, Dr. Andrew Huberman, a renowned neuroscientist and tenured professor at Stanford University's School of Medicine, mentioned that he takes 900 mg of inositol every 3 nights, or when woken in the night, to help him fall asleep.

Inositol is thought to influence sleep by affecting serotonin, which in turn can influence melatonin production, but direct research into its role as a sleep aid is limited.

How to take inositol?

Inositol is available in both capsules and powder form. For those seeking enhanced bioavailability or who have difficulty with pills, the powder is an ideal choice. A single 2 grams scoop delivers the equivalent of four 500 mg capsules.

Thanks to its neutral taste, inositol powder blends easily into both hot and cold beverages and can be stirred into foods like yogurt or oatmeal.

How Long Does it Take for Inositol Powder to Work?

The effects of inositol differ among individuals. 

Some, especially those taking it for mood or anxiety, might discern effects within 4 weeks. 

For concerns like PCOS, insulin resistance or fertility, most study participants tend to see results up to 3 months after introducing the supplement.  

Of course, every-body is different, and some may take longer than others for the results to set in.

It’s important to combine inositol with positive lifestyle and dietary adjustments to see the best results, reducing environmental toxins and stress is also crucial.

Is Inositol Right for Me?

Certain individuals may want to express more caution before embarking on their inositol journey.

Pregnant and Breastfeeding Women

A study using a dose of 4 grams of myo-inositol on pregnant women found no concerning effects. However, it's crucial to consult with a healthcare professional before starting inositol during these critical periods.

Interactions With Other Medications

Although inositol does not have any documented drug-drug interactions, always check for interactions and verify its compatibility with your prescriptions.

Women Undergoing Fertility Treatments or IVF

While inositol has shown promise in supporting fertility in women with PCOS, those undergoing fertility treatments should discuss inositol supplementation with their fertility specialist.

Is Daily Inositol Powder Safe Long-Term?

Numerous studies have shown inositol supplements, taken at 2-4 grams per day, to be safe for up to a year of continuous use.

Due to lack of research, effects past this time period remain unclear. While adverse effects are rare and mild, some experts like Dr. Sara Gottfried suggests periodic breaks in intake, such as 3 months on and 1 month off, to prevent potential buildup.

Choosing the Right Inositol Brand

When looking to buy inositol for the first time, it might be overwhelming deciphering between the different products, types, and brands on the market.

To help you make an informed decision, here’s our list of things to look out for when looking for a high-quality inositol supplement you can trust:

• Third-Party Testing: Choose inositol products that have been tested by independent labs for purity and potency. This ensures the product doesn't contain contaminants and has the advertised amount of inositol.

• USP Verified Mark: The United States Pharmacopeia (USP) is a scientific, nonprofit organization that sets federally recognized standards for dietary supplements. If the inositol supplement carries the "USP Verified" mark, it means the product meets its strict quality criteria.

• Compliance With GMP Standards: Ensure the brand adheres to Good Manufacturing Practices (GMP), established by the FDA for dietary supplements. Inositol supplements with this certification have met standards for quality and safety.

• Clearly States Inositol Types and Ratios: Ensure that the product label explicitly states the ratio and amount of each form of inositol to help you ascertain that you're getting the right combination for your needs.

• Inositol Powder Versus Capsules: Some find powder easier to consume than hard-to-swallow capsules or tablets. Plus, to get the equivalent to 2-4 grams of powder (2 scoops), you would need to take up to 8 capsules at a standard 500 mg per tablet size.

• Minimal additives and ingredients: Opt for products with minimal to no additives, fillers, and binders. And steer clear of sweeteners and artificial flavors, they’re not only toxic, but make it more difficult to control the amount of pure inositol you’re supplementing.

The Bottom Line on Inositol Safety and Recommendations

At recommended doses of 2-4 grams daily, with optional cycling off periods, research indicates inositol powder is generally safe for most women. When used responsibly, studies support inositol as a well-tolerated therapeutic.

When using inositol supplements, start at lower doses like 1-2 grams and slowly titrate up to find the optimum dosage and timing for your individual needs.

Inositol powders can allow for this personalized approach more easily compared to capsules. Close monitoring and working with your healthcare provider are still recommended to find the regimen that is safest and most effective for you.

Disclaimer 

As always, before diving into any new supplement or treatment, it's essential to consult a healthcare professional to determine the best path forward. 

Article Bios

Dr Anita Wąsik
PhD, DipHM, Biomedical Scientist and Medical Herbalist

Dr. Anita Wąsik, PhD, DipHM is a renowned Biomedical Scientist and Medical Herbalist, with deep roots in both academic research and herbal medicine practice. Boasting a rigorous academic background, she holds a PhD from the University of Helsinki's Faculty of Medicine and a MSc in Biotechnology and Molecular Biology from the University of Wroclaw. Anita's expansive herbal medicine clinical experience, notably intensive training at Heartwood Education accredited by the distinguished National Institute of Medical Herbalists (NIMH), positions her as a leading authority in the realm of holistic health and women's well-being. Anita seamlessly integrates millennia-old healing traditions with cutting-edge scientific research. Her commitment to the cause is further reflected through her affiliations with the Finnish Association of Natural Medicine and Finnish Phytotherapy Association.

Disclaimer: While Anita's expertise fortifies the credibility and accuracy of Bossology's content on female health, it's pivotal to highlight her unbiased perspective: she has no monetary ties to Bossology's product sales. This underlines her primary commitment to objective, evidence-based advice, and the holistic well-being of women everywhere.

For a deeper dive into her professional journey and credentials, connect with Anita on her website.

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Jasmin McVeigh
Founder of Bossology™

Jasmin's story is a personal one. After struggling with unresolved PCOS for 11 years, including irregular or absent periods, fluctuating moods, and yo-yo dieting, she found herself in a state of high stress and low self-worth. It was only when she uncovered the link between her hormone imbalance and insulin resistance that everything changed. Through this new understanding of her body and the power of plants, her cycles returned, her weight stabilized naturally, she was able to control cravings, and most importantly, her mood and anxiety lifted, resulting in newfound confidence and energy to focus on what mattered most. Now on a mission, Bossology™ aims to unlock the science that will empower more women to take control through the power of plants, adopting preventative and natural solutions over fairytale supplements or band-aids that mask symptoms. You can connect with Jasmin by emailing info@bossology.me.