Choosing the Best Inositol Supplement for Hormone Health and Fertility
by Tangela Kindell, MS, dietetic intern
Disclosure: This post may contain affiliate links.
It can feel impossible to navigate the rapidly growing supplement market, which has over 100,000 different products in the US alone! To make things harder, the supplement industry is not regulated by the FDA, meaning the quality, safety, content, and efficacy of supplements are not guaranteed. Though supplements can be a useful complement to a balanced diet, one thing’s for certain: all supplements are not created equal. When it comes to shopping for supplements - whether online or in stores - you’ll have to be informed, cautious, and savvy to choose the best products for your needs.
One type of supplement increasing in demand is inositol, a group of naturally occurring sugar alcohols that are known to support the function of cellular and hormone signaling throughout the body, neurotransmitters in the brain, and insulin in the blood. Promising research suggests that inositol may have health benefits specifically related to hormonal health and fertility.
It’s helpful to know that you can get inositol from foods like beans, nuts, seeds, whole grains, and fruits like citrus and cantaloupe. That said, supplements can make it easier to get inositol in the therapeutic doses and ratios backed by research.
How can inositol supplementation support your fertility and overall hormone health? Read on for the answer to this question and much more!
What is Inositol used for?
Inositol supplements are used for a number of potential health benefits, with one of the most promising being a decrease in insulin resistance (IR). Inositols, especially myo-inositol and D-chiro-inositol, have been shown to improve the function of the hormone insulin as well as the sensitivity of insulin receptors on cells. Improving insulin sensitivity in those with insulin resistance can also help balance key reproductive hormones, such as testosterone and estrogen. When it comes to fertility, better regulation of blood sugar, insulin, and hormones can promote ovulation, improve egg quality, regulate menstrual cycles, reduce risk of gestational diabetes in pregnancy, and support overall fertility.
Who should consider taking an inositol supplement?
Inositol’s effect on metabolic, hormone, and reproductive health may be particularly helpful to those with the following health concerns:
People with PCOS: Polycystic Ovary Syndrome (PCOS) is a chronic condition that often results in insulin resistance, missing or irregular periods, and a lack of ovulation (anovulation). Since inositol has been shown to address the insulin resistance and reproductive hormone imbalances that often cause this condition, supplementation may help people with PCOS manage their symptoms and improve their fertility.
Those with Prediabetes or Diabetes Trying to Conceive (TTC): Inositol has been shown to reduce insulin resistance which, by improving blood sugar balance, may increase egg quality and ovulation for those with prediabetes and diabetes.
Those with Gestational Diabetes or Type 2 Diabetes in Pregnancy: Inositol is generally considered safe during pregnancy. Great news is, research shows that myo-inositol and D-chiro-inositol can support healthy blood sugar levels during pregnancy for those with gestational or type 2 diabetes. Always speak with a healthcare professional before starting inositol if you are pregnant, to ensure it’s the safest choice for the health of you and baby.
Tips for Choosing an Inositol Supplement
Go For Third Party Tested Supplements: Look for supplements that are 3rd party tested for quality and safety by the organizations USP, NSF, and Consumer Labs (check out the symbols above!) You can always look at the supplement’s website to confirm its a third party tested product and learn about other safety, quality, and efficacy tests involved in its production.
Choose a Form That Works for You: If you’re not a fan of taking pills, inositol is also available as a tasteless powder that can be added to any hot or cold non-carbonated beverage. Choose the form that works best for your lifestyle and preference!
Take The Correct Dosage For Your Needs: The total dosage of inositol you take may differ depending on why you take it. Too much or too little may not give you the results you’re looking for. It’s highly recommended to speak to a healthcare professional that can prescribe the correct dosage for your needs.
Choose a Supplement With the Correct Inositol Ratio: Look for inositol supplements that contain myo-inositol and d-chiro-inositol in a 40:1 ratio, which replicates the naturally occurring ratio in the body. Research also suggests that this ratio has the greatest efficacy.
Our top pick for inositol
Ovasitol, the only 40:1 inositol supplement independently tested and certified by NSF® International, is Feed Your Zest’s preferred choice for its quality and safety, at the dose that’s been found to be ideal for folks with insulin resistance. Not to mention, it’s a tasteless powder that’s easy to use in coffee, tea, water, smoothies, and more. For 15% off, use this link, or enter our Provider Referral code at checkout: 290282.
Remember, while supplements can be helpful, they are not a magic cure-all! Think of supplements as added support for a nutrient-dense and balanced diet. Always seek the support of a healthcare professional for guidance in starting or changing your supplement regimen.
Want support navigating supplements for insulin resistance?
Feed Your Zest’s team of experienced fertility and hormonal health dietitians can provide personalized supplement recommendations and overall nutrition guidance with 1:1 counseling, and provide even deeper discounts on supplements than what you get with our affiliate links. Click here to get started with nutrition coaching! We accept BCBS and Aetna insurance.
You can also get started with our self-paced Insulin Resistance Mini Course today to learn how to balance your blood sugar for PCOS, prediabetes, diabetes, gestational diabetes, and more.