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

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.

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 ! 1. Hormone Harmonizer Curcumin: The Firefighter That Tames Inflammation, Easing Pain and Joint Problems Vitamin C: Heals Wounds and Bolsters Immunity, Nearly Half of Americans Don’t Get Enough 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. 2.

Mood Stabilizer Research shows inositol may help alleviate symptoms of anxiety, depression, and compulsive disorders by balancing neurotransmitter levels. 3. Heart Helper 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.

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 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 . 1⁄2 cup Greek or full-fat coconut yogurt 1⁄4 cup fresh orange or grapefruit juice 1 tablespoon almond or peanut butter 1 tablespoon chia or sesame seeds 1⁄4 cup granola for topping Stir yogurt and juice in a bowl until smooth. Add almond or peanut butter and gently swirl.

Sprinkle seeds and granola on top. 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. 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. 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. 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. Recommended Dietary Allowance Interactions 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..