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About The Inositol

Inositol is a water-soluble sugar alcohol compound that has important physiological functions in organisms. The following is a detailed introduction about it:

I. Basic information

Chemical structure: Inositol has a unique chemical structure. It is a cyclic sugar alcohol composed of six carbon atoms. There are many isomers. The most common one that has important activity in the body is myo-inositol. The commonly referred to inositol generally refers to myo-inositol. Its cyclic structure enables it to specifically bind or interact with a variety of substances, thereby playing a unique role in cells.

Classification and aliases: According to its structure and source, inositol can be classified in many ways. For example, it can be divided into nine different isomers according to the stereochemical structure. It is also often called cyclohexanehexol, fiber alcohol, etc. These different names are used in different professional fields or application scenarios.

II. Food sources

Whole grain foods: Whole grain foods such as whole wheat bread, oatmeal, brown rice, etc. are good sources of inositol. For example, every 100 grams of brown rice contains about 100-200 mg of inositol, and every 100 grams of whole wheat bread also contains a certain amount of inositol, which can provide a relatively stable supply of inositol in people’s daily diet.

Beans and soy products: Soybeans, black beans and other beans are rich in inositol, and every 100 grams of soybeans contains about 150-250 mg of inositol. Tofu, soy milk and other soy products also contain a certain amount of this substance. For vegetarians, beans and soy products are one of the important ways to obtain inositol.

Citrus fruits: Oranges, lemons and other citrus fruits contain considerable inositol. Taking oranges as an example, every 100 grams of orange pulp contains about 50-100 mg of inositol. This kind of fruit not only tastes good, but also helps people supplement inositol.

Nuts and seeds: such as cashews, almonds, sesame, etc., each 100 grams of cashews contains about 100-150 mg of inositol. These foods provide the human body with high-quality fats, proteins and other nutrients, as well as a certain amount of inositol.

III. Physiological functions

Participate in cell signal transduction: In cells, inositol is an important component of phosphatidylinositol (PI). After a series of phosphorylation reactions, phosphatidylinositol can generate a variety of phosphatidylinositol phosphates (PIPs). These PIPs play a key role in cell signal transduction, such as participating in regulating cell growth, differentiation, proliferation and intracellular vesicle transport. They are like “signal messengers” in cells, transmitting various instructions to ensure the normal physiological activities of cells in an orderly manner.

Regulating lipid metabolism: Inositol helps regulate the synthesis, transport and decomposition of lipids in the body, can reduce the levels of cholesterol and triglycerides in the blood, and has a positive significance for preventing cardiovascular diseases. For example, in liver cells, it can affect the synthesis pathway of fat, reduce excessive accumulation of fat in the liver, and reduce the risk of fatty liver; at the same time, in fat cells, it also participates in regulating the decomposition of fat, so that the body can reasonably use and consume fat reserves.

Effect on the nervous system: In terms of the nervous system, inositol is related to the regulation of neurotransmitters, especially the regulation of serotonin (5-hydroxytryptamine) levels in the brain. Serotonin affects many aspects of human emotions, sleep, appetite, etc. A proper amount of inositol can help maintain normal serotonin levels, thereby improving emotional state, improving sleep quality, stabilizing appetite, etc. For example, for some people with mild depression or sleep disorders, adequate inositol intake may help alleviate related symptoms.

Maintaining the stability of cell membranes: It is part of the phospholipid component of cell membranes, which helps maintain the structural integrity and fluidity of cell membranes, so that cell membranes can maintain a relatively stable shape and ensure that various substances can enter and exit cells smoothly, just like building a solid and flexible “wall” for cells to ensure the stability of the intracellular environment and normal material exchange with the external environment.

IV. Deficiency and Excess Manifestations

Deficiency manifestations:

Metabolic disorders: abnormal lipid metabolism may occur, and lipid components such as cholesterol and triglycerides in the blood increase, increasing the risk of diseases such as atherosclerosis and fatty liver; it may also affect insulin sensitivity, affect blood sugar regulation function, increase blood sugar, and increase the risk of metabolic diseases such as diabetes.

Nervous system symptoms: It can lead to neuropsychiatric problems such as depression, anxiety, and insomnia, which is related to its dysfunctional regulation of neurotransmitters. For example, if serotonin levels cannot be maintained normally, it is easy to make people depressed, irritable, and have difficulty falling asleep.

Skin problems: Sometimes dry skin and desquamation may occur, because inositol deficiency affects the normal metabolism of skin cells and the stability of cell membranes, which reduces the skin’s moisturizing function and causes abnormal renewal of the stratum corneum.

Excessive manifestations: Since inositol is a water-soluble substance, it is generally difficult to ingest excessive amounts through a normal diet, and most of the excess will be excreted from the body with urine. However, if inositol supplements are taken for a long time and in large quantities (doses far exceeding normal physiological needs), it may cause some gastrointestinal discomfort symptoms, such as diarrhea, nausea, vomiting, etc., and may also affect the absorption and metabolic balance of other nutrients in the body. However, there are relatively few reports on the exact adverse effects of excessive intake.

V. Applicable population and recommended intake

Applicable population:

Polycystic ovary syndrome (PCOS) patients: Studies have shown that inositol is helpful in improving the ovulation function, regulating hormone levels, and reducing insulin resistance of PCOS patients. Many PCOS patients will supplement inositol under the guidance of doctors to assist in the treatment of diseases.

People with metabolic syndrome tendency: For those with metabolic problems such as obesity, hyperlipidemia, and hyperglycemia, appropriate supplementation of inositol can help regulate lipid metabolism and blood sugar metabolism, and assist in preventing the occurrence of related complications such as cardiovascular disease.

People suffering from neuropsychiatric problems: For example, people with mild depression, anxiety or sleep disorders, inositol may relieve some symptoms by regulating neurotransmitter levels, but it is necessary to decide whether it is suitable for supplementation and the dosage of supplementation after evaluation by a professional doctor.

Recommended intake: There is currently no unified and absolutely authoritative recommended intake standard for inositol for the general population. However, for some special cases, such as in the adjuvant treatment of PCOS, the commonly used supplementary dose in clinical studies is generally about 1-4 grams per day. The specific intake should be determined under the guidance of a professional doctor or nutritionist based on the individual’s physical condition and treatment needs.

VI. Precautions

Drug interactions: Some drugs may affect the metabolism of inositol or interact with it, such as certain lipid-lowering drugs, anti-diabetic drugs, etc. When taking these drugs and inositol supplements at the same time, it is necessary to pay close attention to the body’s reaction and changes in related indicators, and consult a doctor to adjust the dosage or supplement plan if necessary.

Cooking effects: During food processing, high temperature and long cooking methods may cause some inositol loss. For example, long-term stewing of whole grains will reduce the inositol content compared to unprocessed foods. Therefore, when cooking, try to use methods that retain more nutrients, such as short-term steaming.