This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.
There are few foods that have a more notorious reputation than sugar. After all, a wide body of research has shown its direct connection to weight gain, type 2 diabetes, and tooth decay, among other problematic health conditions.
Cutting back on sugar is an important step in taking control of your overall health, but for many people, it’s easier said than done. Sugar cravings are real. One potential game-changer, however, is a compound called inositol.
Inositol has a long-standing fanbase for supporting fertility and polycystic ovary syndrome (PCOS) since it regulates glucose, boosts fat metabolism, and supports reproductive health, but lately, inositol is getting side-buzz for its ability to help kick sugar cravings to the curb.
So, how does inositol help you quit sugar, exactly? Here’s a breakdown of its perks, plus pro tips for adding it to your wellness routine.
ABOUT OUR EXPERTS: Jennifer Bianchini, M.S., R.D., I.F.N.C.P., R.Y.T., is a functional dietitian, mind-body wellness expert, and founder of Body to Soul Health. Louisa Mason, M.S., R.D.N., L.D.N., C.S.C.S., is a registered dietitian and certified strength and conditioning specialist at Revive Sports Recovery.
What Is Inositol?
Inositol is a naturally occurring compound that helps cells “talk” to one another by supporting signal pathways related to insulin sensitivity, neurotransmitter balance, and hormone regulation, says Louisa Mason, M.S., R.D.N., L.D.N., C.S.C.S., a registered dietitian and certified strength and conditioning specialist at Revive Sports Recovery. “I often describe inositol as a cellular traffic controller because it plays a central role in how the body handles glucose, fat metabolism, and even mood regulation.”
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The compound is often mistaken for a B vitamin, but inositol is actually a type of carbohydrate that’s produced by the body (primarily in the kidneys and liver) and found in foods like citrus, cantaloupe, whole-grain oats, beans, nuts, and seeds, says Jennifer Bianchini, M.S., R.D., I.F.N.C.P., R.Y.T., a functional dietitian, mind-body wellness expert, and founder of Body to Soul Health. However, inositol binds to naturally-occurring compounds that reduce its absorption in the body, so you’re likely not eating enough to move the needle for hormonal balance, mood support, and craving management, she adds. That’s where supplements enter the chat.
Inositol’s Impact On Sugar Cravings
“Cravings aren’t always about willpower; they’re often a sign that your body is trying to stabilize itself,” Mason says. For many people, especially active women or those navigating hormone shifts, sugar cravings present when your blood sugar crashes or when the nervous system is overstimulated (such as in mood disorders) and searching for quick relief, she explains.
Fortunately, this is where inositol shines—not because it “blocks” cravings, but because it helps smooth out the internal signals that cause them in the first place. “Myo-inositol, the most active form of inositol, plays a role in insulin signaling, which is your body’s way of pulling glucose (sugar) out of the bloodstream and into the cells where it’s needed,” Mason says. “When that system runs more smoothly, your energy stays more stable, and the crash-crave cycle starts to calm down.”
On top of that, inositol plays a key role in managing insulin resistance. “When your cells don’t respond well to insulin, blood sugar stays high for too long, which may contribute to fatigue, cravings, and increased risk factors associated with blood sugar imbalance, but myo-inositol improves how insulin works inside your cells, acting as a kind of signaling molecule so insulin does its job more effectively,” Mason says. “I like to think of inositol as helping your body ‘hear’ insulin again, because it’s not forcing it, it’s just gently restoring the rhythm.”
But wait, there’s more. “Myo-inositol is being studied for its influence on dopamine and serotonin activity, which may help explain its role in supporting mood-related cravings,” Bianchini says. So beyond metabolic support, this means inositol may support a more balanced response to sugar cravings tied to stress or fatigue, she explains. Think of it as a bridge between metabolic and emotional health.
Should You Try Inositol?
Inositol is generally considered safe for long-term use with no known severe side effects, though some people might experience mild bloating, loose stool, or gas when taking high doses, according to Bianchini.
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Supplementation may be particularly beneficial for those who struggle with sugar cravings, blood sugar imbalances, and mood instability, but it can also support women with fertility concerns, irregular periods, or PCOS, according to Mason. “Inositol is one of the few tools I reach for when someone needs support that’s both effective and gentle because it doesn’t force the body—it nudges.”
That said, inositol is not for everyone and those taking prescription medications should clear it with their doctor. “Inositol is not dangerous, but it works on some of the same pathways that medications do, so if someone’s taking metformin for blood sugar control, SSRIs for mood support, or even lithium for mental health conditions, I always recommend a conversation with their prescribing provider before adding inositol to their routine,” Mason says.
Tips For Adding Inositol To Your Routine
Ready to give inositol a try? As with all vitamins and supplements, you should always buy inositol from a reputable source, like a specialty supplement shop, suggests Bianchini. Retailers like The Vitamin Shoppe are most likely to offer top-notch products free from unknown fillers, artificial sweeteners, and undesirable additives.
To ensure quality and purity, Bianchini also recommends looking for a product that has been third-party tested, which means an unbiased party has confirmed the product contains only the ingredients listed on the label and in the amounts stated. (The Vitamin Shoppe’s brand’s Myo & D-Chiro Inositol comes with a Quality Seal to prove that it’s tested and trusted.)
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In terms of dosing, Mason recommends taking 1 to 2 grams of myo-inositol per day (especially if you have a sensitive stomach or are prone to bloating). Once your gut adjusts, you can up the dose to a total of 4 grams per day, split into two doses: 2 grams in the morning and 2 grams in the evening, she says.
Some studies have explored higher inositol doses up to 12 or even 18 grams per day, but Mason doesn’t recommend jumping to those levels without working with a doctor or registered dietitian. “Higher doses can be therapeutic, but they also come with more gastrointestinal side effects if not introduced gradually,” she says.
Finally, the most important aspect of inositol supplementation is consistency. “Most people start noticing changes in cravings, mood, or cycle regularity around the four- to six-week mark, so go slowly, stay steady, and listen to how your body responds,” Mason says.