Inositol

Inositol is a naturally occurring carbocyclic sugar found in fruits, beans, grains, and nuts that plays a critical role in cellular signaling pathways. The most commonly supplemented form, myo-inositol, acts as a second messenger in insulin and serotonin receptor systems. It has gained significant attention for its effects on mood regulation, anxiety reduction, and metabolic health.

Andrew HubermanTakes it

Rhonda PatrickTakes it

Research Evidence

May help reduce symptoms of obsessive-compulsive disorder

Moderate

Reduces anxiety symptoms with potency comparable to some prescription medications

Strong

Supports overall mood stability and emotional regulation

Moderate

Improves insulin sensitivity and metabolic markers in PCOS

Strong

Supports falling back asleep and overall sleep quality

Moderate

Source: Examine.com

Expert Evidence

13 references from 2 experts

Currently takes

“I've been taking 900 milligrams of myo-inositol every third night or so as a test of its ability to improve sleep, and the depth and quality of sleep that I've been obtaining is pretty remarkable.”

Optimize & Control Your Brain Chemistry to Improve Health & Performance | Huberman Lab Podcast #80

1:56:35

Andrew Huberman

12 references in 7 episodes from 2021–2025

AI-generated summary

Huberman is a strong advocate for inositol, personally using 900mg myo-inositol before sleep and citing robust clinical evidence for its anxiety-reducing effects at higher doses (12-18g). He has no cautions or reservations about the supplement.

Consumption

He takes 900mg of myo-inositol roughly every third night before sleep to improve sleep depth and quality, sometimes alongside his broader sleep stack.

Benefits

Inositol significantly reduces anxiety symptoms with potency comparable to prescription antidepressants, aids in falling back asleep and preventing nighttime rumination, and may support OCD, PTSD recovery, insulin sensitivity, and reproductive health.

Best Practices

For sleep, take 900mg myo-inositol 30-60 minutes before bed, alone or with a sleep stack. For anxiety, clinical doses range from 12-18g daily for at least a full month. For fertility and insulin sensitivity, 1-5g per day is suggested.

Currently takes

“I also take inositol in the evening, a scoop of it, from Pure Encapsulations.”

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)

1:42

Rhonda Patrick

1 reference in 1 episode from 2025

AI-generated summary

Rhonda Patrick takes inositol in the evening, using Pure Encapsulations brand. No specific dosage amount, form (e.g., myo-inositol vs. D-chiro-inositol), or reasoning for supplementation is provided in the available references.

Safety & Cautions

Side Effects

Mild gastrointestinal discomfort at high doses
Nausea
Bloating or gas
Loose stools

Inositol is generally well-tolerated even at high doses, though gastrointestinal side effects are more common above 12 grams per day. Those taking psychiatric medications or blood sugar-lowering drugs should consult a healthcare provider before supplementing, as inositol may interact with these pathways.

Pairs Well With

Magnesium L-Theanine Omega-3 Fatty Acids (EPA)Vitamin D3

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