Daily Dose of Inositol: 12-18g
Inositol was once considered part of the B-vitamin group but since it can be produced by the human body from glucose, it is not an essential nutrient. This means that you do not have to eat foods that contain it because the body can make it on its own, unlike other B-vitamins. However, eating foods with high amounts of inositol can boost your inositol levels. There are a number of possible benefits of inositol. One of them is for treating depression, as people who are depressed may have lower levels of inositol in their spinal fluid. It helps the neurotransmitter seratonin, which helps regulate mood. Because of its effects on seratonin, it can improve anxiety and even behavioral or emotional disorders. A double blind study in 1995 by the Ministry of Mental Health at Ben Gurion University has shown that inositol is an effective treatment for anxiety, obsessive compulsive disorder and panic disorder. During this study, a dose of 18g a day was discovered to be as effective as fluvoxamine, which is a prescription antidepressant. In the first month of the study, panic attacks were reduced and there were less reported side effects. Other than these behavioral disorders, inositol has also been used for weight loss. Some of its properties might help weight loss by affecting fats in the liver and heart with no dangerous side effects. It is a lipotropic agent which means it might redistribute body fat during weight loss and even burn fat while you sleep.
You can find inositol in many foods such as beans, citrus fruits, and cantaloupe. 100g of Lima beans can provide 44mg and an 8oz serving of fresh grapefruit has 468mg. There are no toxic side effects of inositol since it is water soluble and most people experience no side effects at all. Only when taken in large doses do people experience headaches, diarrhea, fatigue, and dizziness. However, these side effects lessen or stop when the body is adjusted to the treatment.
Sources: http://www.webmd.com/vitamins-supplements/ingredientmono-299-INOSITOL.aspx?activeIngredientId=299&activeIngredientName=INOSITOL http://www.livestrong.com/article/259379-what-are-the-benefits-of-the-vitamins-inositol-choline/ http://www.livestrong.com/article/385151-what-is-inositol-used-for/ http://www.livestrong.com/article/296892-inositol-for-weight-loss/ http://www.livestrong.com/article/332571-inositol-for-anxiety/
- Mukai T1, Kishi T, Matsuda Y, Iwata N. A meta-analysis of inositol for depression and anxiety disorders. Hum Psychopharmacol. 2014 Jan;29(1):55-63. PMID: 24424706.
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