You are because you heard good things about it.
Inositol is a substance found in plants and animals but it can also be made in the lab. So you can make it in your body, take it from another organism via consumption or you can supplement it by taking the lab creation.
Why Do You Need it?
Over simplified, PCOS and Insulin Resistance endorse one another, Inositols support the pathway of glucose and therefore helps Insulin do its job. As Insulin Resistance Issues resolve so does PCOS related ones.
- Insulin-related metabolic issues improve
- Lowered cholesterol, triglycerides
- Increased in vitro fertility (IVF) chances
- Help with hypo-thyroids (1)
- Help lose weight
- lowers oxidative stress
- Cardiovascular risk factors lowered
- Ovulation restored
- Free testosterone levels lowered
- LH/FSH balanced (2)
First the science;
Prerequisite is a basic knowledge on Insulin resistance and PCOS
Do not be afraid of the extremely scientific sounds. It’s only a 3-word vocab addition.
Inositols are isomers that are in both vegetarian and meat based foods, and it is produced from the glucose in the body too. The reason they are so great is they have anti-diabetic properties. (3) Most significant of them are Myo-inositols (MI) and D-Chiro-Inositols (DCI). Though it is usually synthesized in the body, with diabetes and/or PCOS this is much lower than the required amount. (4)
Certain processes in our evolution may have caused us to skip the synthesizing Inositol from fat in order to reserve it. (5) Body switches to famine mode to guard its valuable glucose.
This might have saved our ancestors in tough times but in this era of delicious affordable foods, the famine mode is doing more harm than good.
Myo-Inositol (MI): regulates glucose transport to the cells, and to store glucose as glycogen
D-Chiro-Inositol (DCI): helps convert glucose to energy, and to store glucose as glycogen
Now knowing that it is a great ally, you can either go for the natural sources or for the supplements.
MI: seeds grains legumes
DCI: buckwheat, soy, lentils, beans, wheat germ
Methylated DCI: carob
Luckily for vegans and vegetarians, plants are a great source for this. Do not fear legumes. They have some arguably bad effects in very high doses (phytoestrogens, lecithin, phytic acids) but soaking them for a few days before consumption drastically lowers them. And the benefits are countless. More details on Legumes in this amazing article (6)
How? /How Much?
- Using a combination of both MI and DCI showed the best results. the equivalent of 3300 mg MI + 84 mg DCI in powder form), Especially if you are obese higher doses may prove to be more effective(4gr per day)
- The advice is not to go over 300mg of DCI per day. (7)
- Just a tip. A teaspoon is 4 grs.
- It is advised to divide the dose in two and split it through the day and to take it on an empty stomach.
- Also take adequate minerals, magnesium, manganese, zinc as they work together.
However, supplemening with Inositol alone may not be sufficient on its own. It works really well with insulin sensitizers. It is why usually metformin and inositols are prescribed together. Though, exercise, nutrition, and general well-being naturally increase the insulin sensitivity.
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