Inositol for Sleep: Benefits, Dosage & Top Brands [2024 Guide]

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Research suggests that inositol or myo-inositol may help with anxiety, sleep, and reproductive health when taken as a supplement.

Inositol is a vitamin-like compound naturally found in many foods like fruits, beans, grains, and nuts.

In this post, we will explore the scientific rationale for taking inositol, recommended dosages based on current studies, and suggested high-quality brands.

Let’s dive in!

Top picks
Best Overall: Momentous Huberman Stack
Best on a Budget: Jarrow Formulas
Best for Female Reproductive Health: Wholesome Story

What is Inositol?

andrew-huberman-inositol-sleep

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.

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Inositol Benefits

  1. Anti-anxiety effects: It has been shown to have a potent anti-anxiety effect during the day.
  2. 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.
  3. 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.
  4. 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.

BenefitDescriptionReference
Sleep ImprovementInositol 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 ReductionInositol 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 SupportIn 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.

Inositol Recommended Brand

A popular choice among health enthusiasts and biohackers is Momentous, a company that provides a variety of high-quality supplements.

Momentous Huberman Stack, Inositol, 60 Servings
4.5
$26.95
Pros:
  • Improves sleep quality and duration
  • Helps to balance mood
  • Stimulates metabolism of serotonin
01/25/2025 04:48 pm GMT

Inositol Dosage

andrew-huberman-inositol-reproductive-health

The recommended dosage of inositol can vary depending on the intended use.

It’s generally recommended to take 900 milligrams of Myo-inositol before sleep.

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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, experts suggest 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.

Related: Pre-Workout Recommendations

FAQ

How much inositol is recommended?

The amount of inositol experts recommend can vary depending on the purpose.

For sleep improvement, its most common to take 900 milligrams of myo-inositol before 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?

The potential benefits are reduced anxiety, improved sleep quality, fertility enhancement, and potential OCD treatment.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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