You may have heard Professor Andrew Huberman mention inositol or myo-inositol on one of his podcasts or interviews.
Inositol is a vitamin-like compound naturally found in many foods like fruits, beans, grains, and nuts.
The compound may help with anxiety, sleep, and reproductive health when taken as a supplement.
In this post, we will explain Andrew Huberman’s rationale for taking inositol, his recommended dosage, and suggested brands.
Let’s get started!
Huberman’s Pick: Momentous Huberman Stack
What is Inositol?
Inositol is a carbohydrate that plays a crucial role in various biological processes.
It’s related to so-called second messenger systems, which are mechanisms within a cell that get triggered to perform certain actions when substances like neurotransmitters bind to a receptor on a cell surface.
This can inspire changes in what’s called membrane fluidity, affecting how readily things can float around in the cell membrane.
- Anti-anxiety effects: It has been shown to have a potent anti-anxiety effect during the day.
- Treatment for OCD symptoms: High dosages of myo-inositol have been used to deal with certain symptoms of obsessive-compulsive disorder, albeit with limited success.
- Cell signaling: Inositol is related to so-called second messenger systems. When certain substances bind to a receptor on a cell surface, they can trigger mechanisms within the cell to perform various functions. This is a part of cell-cell signaling.
- Membrane fluidity: Inositol can inspire changes in what’s called membrane fluidity, affecting how readily things can float around in the cell membrane. This can influence processes like receptors moving into the synapse, or the ability for certain genes to be turned on in a cell.
There are different types of inositol, such as myo-inositol and D-chiro-inositol.
Myo-inositol has been shown to be effective in reducing anxiety, enhancing sleep quality, and even treating certain symptoms of obsessive-compulsive disorder.
On the other hand, D-chiro-inositol is a weak anti-androgen and can be beneficial for women with PCOS who want to reduce androgen receptor activity.
It’s important to note that the type of inositol you take can have different effects, so it’s crucial to understand your needs and consult a healthcare professional with any questions about usage or interactions.
Lastly, high dosages of inositol can cause gastric discomfort, so it’s important to use it responsibly and start with a lower test dosage.
|Sleep Improvement||Inositol may help regulate sleep patterns by influencing the processes that make serotonin and melatonin, both important for sleep. A study found that inositol supplementation might help improve sleep quality and reduce the time it takes to fall asleep.||Mukai et al. (2014). “A meta-analytic study of the effects of inositol supplementation on symptoms of depression and anxiety”. Journal of Clinical Psychiatry.|
|Anxiety Reduction||Inositol has been linked to improved symptoms of anxiety. A study found that patients treated with inositol had significantly reduced scores for panic attacks and anxiety compared to placebo.||Palatnik et al. (2001). “Double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder”. Journal of Clinical Psychopharmacology.|
|Polycystic Ovary Syndrome (PCOS)||Women with PCOS often have insulin resistance. A meta-analysis found that myo-inositol supplementation led to improved insulin sensitivity, ovulation, and weight loss in women with PCOS. The dose of 4g/day for 12-24 weeks was typically effective.||Facchinetti et al. (2019). “Inositols in Polycystic Ovary Syndrome: An Overview on the Advances”. Trends in Endocrinology & Metabolism.|
|Fertility Support||In addition to its benefits for PCOS, inositol might improve oocyte (egg) quality, increasing chances of successful pregnancy. In a study, women undergoing IVF who took myo-inositol had a higher rate of both fertilized oocytes and implantation.||Unfer et al. (2011). “Effects of myo-inositol in women with PCOS: a systematic review of randomized controlled trials”. Gynecological Endocrinology.|
Andrew Huberman Inositol Recommended Brand
Huberman has not yet explicitly recommended an inositol brand on the podcast.
However, he is personally partnered with Momentous, a company that provides a variety of high-quality supplements.
Huberman Inositol Dosage
The dosage of inositol Huberman recommends can vary depending on the intended use.
For improving sleep, he personally takes 900 milligrams of myo-inositol prior to sleep.
However, if you’re looking to improve egg and sperm quality, the suggested dosage is higher, ranging from 1 to 5 grams per day.
If you’re going to take 5 grams of myo-inositol, Huberman suggests restricting intake to the late evening or second half of your day.
Start with 1 or 2 grams and then work your way up, seeing what you can tolerate in terms of the level of anti-anxiety and drowsiness that it produces.
As always, if you are unsure about anything, please discuss any supplements you’re planning to take with your physician.
Does Andrew Huberman take inositol?
Yes, Huberman has said he has taken inositol.
Specifically, he takes 900 milligrams of myo-inositol as part of his sleep regimen.
Huberman has found that it significantly enhances the depth and quality of his sleep.
He usually takes it 30 to 60 minutes before sleep, sometimes alone or in combination with other supplements in my sleep kit, such as magnesium threonate, apigenin, and theanine.
How much inositol does Huberman recommend?
The amount of inositol Huberman recommends can vary depending on the purpose.
For sleep improvement, Huberman has personally found taking 900 milligrams of myo-inositol prior to sleep can be beneficial.
For improving egg and sperm quality, he suggests taking 1 to 5 grams of myo-inositol per day.
If you’re a woman, it’s also often suggested to take D-chiro inositol along with myo-inositol. The dosages of D-chiro inositol recommended tend to be 1/25 to 1/40 of the myo-inositol dose.
What are the benefits of inositol Huberman?
According to Andrew Huberman, the benefits are reduced anxiety, improved sleep quality, fertility enhancement, and potential OCD treatment.