Buying Myo-inositol? Pay attention to these product features.
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Leesduur: 8 min
Myo-inositol (MI) is the most common form of inositol. Your body produces it naturally from glucose, making it completely natural. You also consume small amounts of this substance if you eat a healthy and varied diet.
More and more people are discovering myo-inositol as a supplement. The potential influence of this substance on our hormones is receiving particular attention, which is why you often find it on websites aimed at women.
But before you just order a jar, it's good to know what to look for. Not every myo-inositol supplement does what it promises.
In this article, I will explain exactly what MI is, how it works in your body, and what you should pay attention to if you want to use it.
Choose a supplement with the natural 40:1 (myo-inositol to d-chiro-inositol ratio) for optimal balance.
Ensure a daily dosage of at least 2–4 grams and choose a product that has been independently tested.
Avoid products with unnecessary fillers, artificial colors or flavors.
Table of contents
4 Important Factors When Buying Myo-Inositol (MI) 1. Pay attention to the 40:1 ratio 2. At least 2 to 4 grams of myo-inositol per day 3. Check if the product has been properly tested 4. No unnecessary additives What is Myo-inositol? How does Myo-inositol work ? Which foods contain Myo-inositol? The risks of Myo-inositol Myo-Inositol or D-chiro-inositol? Conclusion
4 Important Factors When Buying Myo-Inositol (MI)
To help you get started, here are four key criteria to identify a good and effective myo-inositol supplement:
1. Note the 40:1 ratio
The two main forms of inositol are myo- and D-chiro-inositol. You want your supplement to contain these two forms in the ideal ratio of 40:1 (MI:DCI) .
This ratio most closely resembles the natural ratio in your body and it is important that your inositol supplement contains a similar balance.
Good to know : A different ratio can sometimes be counterproductive, so always check the label and choose the 40:1 ratio. (1) (2)
2. At least 2 to 4 grams of myo-inositol per day
You also want a good, effective amount of myo-inositol in your supplement. Most scientific studies use at least 2 grams of myo-inositol per day, and sometimes even 4 grams. (3) (4)
Products with very low doses are often not based on research. Therefore, ensure that the amount per daily dose is sufficient.
Good to know : Don't use more than 4 grams per day, as this can sometimes cause (mild) side effects. More on this later.
3. Check whether the product has been properly tested
Preferably choose a supplement that has been tested for purity and quality . Brands that have their products independently tested usually state this on their website or packaging. This way, you can be sure you're getting what the label says.
Some supplements (especially those without quality control) may contain traces of heavy metals, pesticides, or other undesirable substances. A tested supplement has been checked for these risks.
Good to know : A pure supplement not only means it's safe, but also likely to be more effective. Your body gets exactly what it needs, without any junk that could interfere with absorption or effectiveness.
4. No unnecessary additives
A good MI supplement should contain as few additives as possible . Think of unnecessary fillers, artificial colors, or sugars.
These substances do not contribute to the effectiveness of the supplement and in some cases can even cause complaints, such as stomach or intestinal problems, or a spike in your blood sugar.
Good to know : The shorter the ingredients list, the better.
What is Myo inositol?
Myo-inositol (MI) is a naturally occurring substance found in your body and in many foods. It is the best-known and most common form of inositol of the nine different varieties. Chemically, it is a sugar alcohol.
MI is part of the cell membrane, the outer layer of every cell in your body. And its main function is to ensure that your cells can function properly: It helps cells communicate with each other and respond appropriately to signals from your body.
Good to know : Your body produces myo-inositol from glucose. But you can also get it from various foods.
How Myo-inositol Works
Scientists are increasingly researching the role of this substance in the body. This is also giving us better insight into the potential applications of myo-inositol in supplement form.
These are the pieces of the puzzle the research has produced so far:
- Insulin sensitivity – Studies have examined what happens when people take myo-inositol. Researchers observed changes in how the body processes insulin. This is being investigated further, but initial results are promising.
- Hormonal parameters – Some studies have observed changes in certain hormone levels after using myo-inositol. The focus is primarily on hormones important for the menstrual cycle, but the precise mechanism of action is not yet fully understood.
- Oocyte maturation – Researchers have examined whether myo-inositol is associated with factors such as oocyte maturation and ovulation in specific groups of women. Initial research results are positive, although further research is needed.
- Cellular Functions - Myo-inositol occurs naturally in your body and is part of the outer layer of your cells. There it helps signals between cells to flow smoothly. (5) (6) (7)
Disclaimer : Currently, there are no approved health claims for inositol under European law for the use of myo-inositol as a supplement. The information provided is based on scientific studies and is not intended as medical advice.
Which foods contain Myo-inositol?
Myo-inositol is naturally found in a variety of foods, especially in pure, unprocessed products such as:
- Legumes such as beans and lentils
- Whole grains such as oatmeal and whole wheat bread
- Nuts and seeds , especially almonds and pumpkin and sunflower seeds
- Fruits , including oranges and cantaloupe
We used to eat more foods rich in inositol, such as legumes and whole grains, unprocessed, real foods. These days, we eat less of them, which could potentially result in a low intake.
In addition, various factors, such as hormonal changes, medication use, drinking a lot of coffee or simply getting older, can disrupt MI production.
For these two reasons, supplements can sometimes be useful.
The risks of Myo-inositol
Think you could use extra inositol? Then it's good to be aware of the risks. Although myo-inositol is generally well tolerated, there are some mild side effects.
These complaints sometimes occur at higher doses, more than 4 grams per day :
- Gastrointestinal complaints, such as diarrhea, nausea, abdominal pain (8)
Very rarely (and only at extremely high doses ) the following have been reported:
- Headache, fatigue or dizziness
- Flatulence or bloating
Good to know : Myo-inositol side effects are often temporary and usually disappear on their own once you stop taking the supplement. If you experience side effects, you can also try lowering the dosage or splitting it into several smaller doses per day.
Myo Inositol or D-chiro-inositol?
Inositol supplements are available in several forms. The most common are myo-inositol (MI), D-chiro-inositol (DCI), and a combination of the two.
What's the best option for you? That depends on your personal situation.
- The combination of DCI + MI in the natural ratio of 40:1 is the best option for most people, as this is the ratio our bodies naturally use. For this reason, this balance is often used in supplements.
- Myo-inositol alone - Generally not recommended because it disrupts the natural balance of DCI. The 40:1 ratio is considered the most natural and therapeutically optimal choice.
- D-chiro-inositol alone (DCI monotherapy) - Can be useful in specific situations, such as when your body has difficulty converting MI to DCI. Unfortunately, it's difficult to determine whether this is the case (although your doctor can assess this). Furthermore, there are some risks associated with using DCI without MI, as it significantly deviates from the natural ratio.
Good to know : DCI is another form of inositol that your body produces from MI. Your body first produces MI from glucose and then converts some of it into DCI. Want to learn more about DCI monotherapy? My article covers all the details about how and when to use D-chiro-inositol, including important tips.
Conclusion
Myo-inositol is a substance naturally occurring in the body that you also ingest through food, but for various reasons more and more people are choosing a supplement.
Scientific studies so far have shown promising connections. Most attention has focused on the potential role of myo-inositol in insulin sensitivity and hormonal processes.
If you choose to buy an MI supplement, pay close attention to the quality. Key factors for a high-quality product are a 40:1 ratio with D-chiro-inositol, a daily dose of at least 2 to 4 grams , a short ingredients list , and purity .
Finally, stick to the recommended amounts, because although myo-inositol is generally well tolerated, mild side effects may occur at higher doses.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
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- Wei, J., Yan, J., & Yang, H. (2022b). Inositol Nutritional Supplementation for the Prevention of Gestational Diabetes Mellitus: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 14(14), 2831. https://doi.org/10.3390/nu14142831
- Factor, P. A., & Corpuz, H. (2023). The Efficacy and Safety of Myo-inositol Supplementation for the Prevention of Gestational Diabetes Mellitus in Overweight and Obese Pregnant Women: A Systematic Review and Meta-Analysis. Journal Of The ASEAN Federation Of Endocrine Societies, 38(2), 102–112. https://doi.org/10.15605/jafes.038.02.11
- Fitz, V., Graca, S., Mahalingaiah, S., Liu, J., Lai, L., Butt, A., Armour, M., Rao, V., Naidoo, D., Maunder, A., Yang, G., Vaddiparthi, V., Witchel, SF, Pena, A., Spritzer, PM, Li, R., Tay, C., Mousa, A., Teede, H., & Ee, C. (2024b). Inositol for Polycystic Ovary Syndrome: A Systematic Review and Meta-analysis to Inform the 2023 Update of the International Evidence-based PCOS Guidelines. The Journal Of Clinical Endocrinology & Metabolism, 109(6), 1630–1655. https://doi.org/10.1210/clinem/dgad762
- Unfer, V., Facchinetti, F., Orrù, B., Giordani, B., & Nestler, J. (2017). Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials. Endocrine Connections, 6(8), 647–658. https://doi.org/10.1530/ec-17-0243
- Zeng, L., & Yang, K. (2017). Effectiveness of myoinositol for polycystic ovary syndrome: a systematic review and meta-analysis. Endocrine, 59(1), 30–38. https://doi.org/10.1007/s12020-017-1442-y
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