By Dr. Shellie L. Rosen, PhD, DOM, L.Ac.
Inositol is a sugar-like molecule found in foods such as fruits, beans, grains, and nuts. It is also made in our kidneys from dietary carbohydrates. Inositol is sometimes called vitamin B8, although it is not considered a “true” vitamin. It supports cell function and development, influences insulin signaling, and acts on chemical messengers in the brain. Because it has a collaborative effect on metabolic health and mental health, it can promote better sleep. Managing blood sugar, mood, and sleep during the holidays can boost vitality. Here’s how inositol might help.
Two common forms of inositol are myo-inositol (MI) and D-chiro-inositol (DCI). In 2024, the journal Biology highlighted that these forms play significant roles in cellular, insulin, and neurological signaling. Inositol has been widely researched in polycystic ovary syndrome (PCOS) and other metabolic conditions. A 2024 systematic review of inositol in The Journal of Clinical Endocrinology & Metabolism found that myo- and D-chiro-inositol can enhance several metabolic markers and may aid in insulin resistance.
Inositol’s effect on brain chemistry could help with anxiety and depression. A 2023 review in Current Issues of Molecular Biology reported promising benefits for mood and anxiety conditions using inositol.
Additionally, a 2022 controlled trial reported in the Journal of Maternal-Fetal & Neonatal Medicine indicated it improved sleep quality and duration with 2 grams of myo-inositol (with folic acid) supplementation in pregnant women.
There is good reason to consider that the metabolic and neurological support that inositol provides adds to its benefit for better sleep in the general population. Studies show that myo-inositol dosage varies depending on your goal. For metabolic health and better sleep, start with 2 grams twice daily. Begin low (500 mg–1,000 mg at night) and assess effects. For mood disorders, doses used in research go up to 12-18 grams per day, but these are medically supervised and may cause gastrointestinal side effects.
If you take antidepressants, glucose-lowering medications, or have reduced kidney function, consult your doctor before using inositol. It may also be taken in blends, such as B-complex formulas or with sleep formulas containing other supplements such as melatonin, L-theanine, and 5-HTP. To increase dietary myo-inositol, focus on fresh fruits and vegetables.
Holidays often bring more sweets, later bedtimes, and increased stress—three factors that strain glucose regulation, mood, and sleep. Alongside diet and exercise, inositol’s combined metabolic and neurochemical actions make it a sensible adjunct for short-term support during periods of excess. Abundant blessings adjusting this holiday season!
