Inositol for Sleep in Menopause: What It Is and What the Research Says
By Andrea Donsky | Fact Checked | Sources
When it comes to finding help with sleep problems in menopause, there are a lot of supplements on the market. One that you can take alone or along with others in a sleep support formula is inositol.
What is inositol?
Inositol is a sugar found in some foods (e.g., grains, nuts, fruits, and vegetables) and that is also made in the body. Nine forms of inositol exist, but the most common forms are myo-inositol and D-chiro-inositol, which you are most likely to see listed on supplement labels.
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Inositol is a non-essential member of the vitamin B complex, even though it technically is not a vitamin. In the body, it is found in all cell membranes, but it is most prevalent in the brain and central nervous system, where it helps with messaging among neurotransmitters, including serotonin and dopamine. That role in brain messaging is one reason researchers are curious about it for sleep.
Inositol also plays a role in insulin activity, maintaining calcium balance in cells, and lipid metabolism.
What does the research say about inositol and sleep?
Here's the honest version. The best trial we have was done in pregnant women, not women in menopause. Researchers gave 60 pregnant women either 2,000 mg of myo-inositol plus folic acid, or folic acid alone, for 10 weeks. The inositol group scored better on the Pittsburgh Sleep Quality Index, including how well they felt they slept and how long they slept (Mashayekh-Amiri et al., Journal of Maternal-Fetal & Neonatal Medicine, 2022). Sleep was measured right at the end of the 10 weeks, so we don't know how long any benefit lasts.
That's encouraging, but it's one small study at a different life stage. No trial has tested inositol for sleep in perimenopause or menopause yet, so think of it as promising, not proven.
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How to use inositol
Most Americans get an average of 1 gram of inositol daily from their diet. Supplements typically contain varying amounts, as in combination sleep formulas. Inositol supplements should be taken according to package directions.
Who should check with their doctor first?
Inositol is studied for its role in how the body uses insulin, so if you have diabetes or take anything that lowers blood sugar, talk to your doctor before you try it. The same goes if you're pregnant, breastfeeding, or taking medication for mood.
Bottom line
Sleep disturbances are common among women who are going through perimenopause and menopause. Inositol is one option some women look at, but the research in perimenopause and menopause isn't there yet. Good sleep habits still do the heavy lifting.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
