Inositol
A sugar-like compound studied for metabolic, hormonal, and mood support.
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What it is
Inositol (mainly myo-inositol) is a compound involved in insulin signaling and neurotransmitter activity. It's studied notably in the context of PCOS and metabolic health.
How it works
Inositol (mainly myo-inositol) is a sugar-like compound involved in insulin signaling and in the activity of neurotransmitters. These roles underlie its study for metabolic and hormonal health — notably PCOS — and for mood.
What it's been studied for
Taken to support hormonal and metabolic health (including PCOS) and mood.
What the evidence shows
Myo-inositol has reasonably encouraging evidence for supporting insulin sensitivity and ovarian function in PCOS, and some evidence for anxiety. Among the better-studied options in these areas.
Who should consider it
It's used mainly for PCOS and metabolic support, and some use it for anxiety. It has reasonably encouraging evidence in PCOS relative to many supplements. People managing a diagnosed condition should coordinate care.
Amounts commonly studied
PCOS and metabolic studies commonly use around 2-4 g per day, often as a myo-inositol/D-chiro-inositol blend.
How to take it
PCOS and metabolic studies commonly use 2-4 g per day, often as a myo-inositol/D-chiro-inositol blend (a 40:1 ratio is common in research). It's a mildly sweet powder taken daily.
Forms & absorption
Powder (mildly sweet) or capsules; the 40:1 myo-to-D-chiro ratio is common in PCOS research.
Food sources
Fruits, beans, grains, and nuts contain inositol; the body also makes some.
Safety & interactions
Generally well tolerated; high doses may cause mild digestive upset. Coordinate with a provider if managing a diagnosed condition.
Myths & what it won't do
Myth: inositol is a niche, unproven supplement. Reality: it actually has some of the better evidence for supporting insulin sensitivity and ovarian function in PCOS. Myth: more D-chiro-inositol is better. Reality: the myo-dominant 40:1 ratio is what's studied for PCOS.
Common questions
- Does inositol help PCOS?
- It has encouraging evidence for supporting insulin sensitivity and ovarian function in PCOS, which is its best-studied use.
- What ratio should I look for?
- The 40:1 myo-to-D-chiro-inositol ratio is the one most used in PCOS research.
- Can it help anxiety?
- There's some evidence at higher doses, but it's less established than the PCOS use.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Inositol
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Unfer V, Facchinetti F, Orrù B, et al. Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials. Endocr Connect. 2017;6(8):647-658. View study →