Inositol for PCOS weight loss: What you need to know

Polycystic ovary syndrome (PCOS) is a common hormonal disorder characterised by some or all of the following: irregular periods, cysts on the ovaries, hormonal imbalances.

One prevalent symptom is weight gain, particularly around the abdomen. Hormonal disruptions in PCOS can lead to insulin resistance, prompting the body to store more fat. This weight gain not only exacerbates PCOS symptoms but also poses additional health risks. 

If you are someone who is living with PCOS, understanding the relationship between your condition and weight gain is essential for holistic management, incorporating lifestyle changes, dietary adjustments, and medical interventions to address these challenges. 

Understanding PCOS and weight gain

PCOS often triggers weight gain due to hormonal imbalances, notably elevated levels of insulin. Insulin resistance, a common feature of PCOS, leads to inefficient glucose processing, prompting the body to produce more insulin. 

In turn, elevated insulin levels stimulate the ovaries to produce excess androgens, contributing to weight accumulation, especially around the abdominal region. In fact, the disrupted insulin and androgen balance can amplify appetite and lead to increased fat storage. 

Furthermore, the resultant hormonal fluctuations in PCOS can impact metabolism, making it challenging for individuals to maintain a healthy weight. 

This type of weight gain is particularly concerning as abdominal fat is the most dangerous kind of fat, associated with an increased risk of heart disease and other health conditions. 

What is inositol?

Inositol is a naturally occurring compound that belongs to the vitamin B complex group, although it is not officially recognised as a vitamin. It is a carbohydrate, often referred to as vitamin B8, with several isomeric forms.

Myo-inositol is the most prevalent and biologically active form found in various foods, including meat, fruits, corn, beans, grains and legumes. 

Inositol is also synthesised in the human body and plays a crucial role in cellular signalling, insulin sensitivity and neurotransmitter modulation. This may influence your body’s ability to manage metabolic and mental health conditions.

Widely studied for its potential health benefits, particularly for conditions like PCOS and its associated weight gain, inositol supplements are gaining popularity for their role in supporting overall wellbeing.

Does inositol help with PCOS weight loss?

Research suggests that inositol supplements, particularly myo-inositol, may be beneficial for individuals with PCOS seeking to lose some weight.  

Inositol is believed to improve insulin sensitivity, addressing one of the key factors contributing to weight gain in PCOS. By regulating insulin levels, inositol may help manage appetite, reduce cravings and promote fat metabolism. 

Additionally, inositol’s impact on hormonal balance and ovarian function may contribute to weight management in PCOS. 

Just like any supplement, inositol should be taken in conjunction with lifestyle changes and a balanced diet in order to see its full effectiveness.

How to incorporate inositol into your daily routine

As inositol is found both in the body and in many foods, there are a couple of ways in which you can incorporate inositol into your daily routine. Take a look below at two of the best ways you can help your PCOS-related weight gain.

Take an inositol supplement

Although inositol is a natural sugar, inositol supplements, contain a much higher quantity of myo-inositol than diet alone. The most common supplement recommendation is myo-inositol, like Inofolic Alpha and Inofolic AlphaPlus which are known for their potential benefits in addressing insulin resistance, a factor in PCOS-related weight gain. Myo-inositol improves the action of insulin, effectively helping insulin regulate blood glucose levels even when the body’s normal response to insulin diminishes. 

Consistency is key, so make sure to incorporate it into your daily routine. 

Eat healthy foods that are high in inositol

Another way you can incorporate inositol into your daily routine is to consume it through inositol-rich foods. Opt for nutritious choices like beans, lentils, nuts, seeds, and citrus fruits, which are naturally high in inositol. Whole grains, especially oats and wheat bran, also provide a good dietary source. Additionally, consuming vegetables like spinach, cantaloupe melon, and citrus fruits, contributes to your inositol intake. 

Including a variety of these wholesome foods in your diet not only supports overall wellbeing but also ensures a natural and balanced incorporation of inositol, aiding weight loss.

What else can you do to help manage PCOS and weight loss?

Managing PCOS symptoms and supporting weight loss involves a multifaceted approach. From making lifestyle changes to eating well and managing stress levels, take a look below at some of the additional changes you can make.

Exercise regularly

Regular exercise is absolutely essential in managing PCOS and facilitating weight loss. It enhances insulin sensitivity, assists in weight management, and contributes to overall wellbeing.

Simply, incorporate a mix of aerobic exercises, such as brisk walking or cycling, and strength training into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week, adjusting intensity and duration as fitness improves. 

Consistency is also key, so find activities you enjoy to make exercise a sustainable and enjoyable part of your lifestyle. 

Maintain a healthy diet

Of course, maintaining a healthy diet is vital for managing PCOS and supporting weight loss. Try to eat nutrient-dense foods such as fruits, vegetables, lean proteins and whole grains. You should also practise portion control and limit refined sugars and processed foods. In fact, a Mediterranean or a low-glycemic diet are known for their positive effects on PCOS symptoms. 

Stay well-hydrated and include sources of inositol-rich foods. 

Consulting with a registered dietitian or nutritionist can help create a personalised diet plan that aligns with your health goals and PCOS management needs.

Manage your stress

High stress levels can lead to increased weight gain and make it much harder for someone with PCOS to lose abdominal weight. That said, try to incorporate stress-reducing practices such as yoga, meditation, or deep breathing exercises into your routine. Additionally, consider activities that bring joy and relaxation, such as reading or spending time in nature. 

Reducing stress not only aids in weight management but also helps balance hormonal levels, alleviating PCOS symptoms. You can also tailor your stress-management techniques to your preferences so that they can be sustainable and beneficial for your health.

Get enough sleep

Finally, you should be making sure that you get enough sleep each night. Aim for 7-9 hours of quality sleep each night to regulate hormonal balance and reduce stress. You should also establish a consistent sleep routine by going to bed and waking up at the same time daily. To do this, you must create a conducive sleep environment, minimising light and noise. Make sure to limit caffeine intake before bedtime and engage in relaxation techniques as well.

Prioritising good sleep hygiene not only aids weight loss efforts but also contributes to overall health and helps manage PCOS symptoms effectively. 

Reducing symptoms of PCOS has never been more manageable. Alongside helpful supplements like Inofolic Alpha and Inofolic AlphaPlus, making lifestyle changes, doing regular exercise and eating healthier, you can help to reduce any PCOS-related weight gain today. 

———————————————————————

References

Moroni, R. F., Cazzaniga, E., Palestini, P., & Sculati, M. (2021). The feasibility of a diet which enhances inositol availability. Progress in Nutrition, 23(2), e2021078. https://doi.org/10.23751/pn.v23i2.10356

Kalra, Bharti; Kalra, Sanjay1,; Sharma, J. B.2. The inositols and polycystic ovary syndrome. Indian Journal of Endocrinology and Metabolism 20(5):p 720-724, Sep–Oct 2016. | DOI: 10.4103/2230-8210.189231

Gerli, S., Papaleo, E., Ferrari, A., & Di Renzo, G. C. (2007). Randomized, double blind placebo-controlled trial: effects of myo-inositol on ovarian function and metabolic factors in women with PCOS. European review for medical and pharmacological sciences, 11(5), 347–354. (Retraction published Eur Rev Med Pharmacol Sci. 2023 Sep;27(18):8323)]

Cowan, S., Lim, S., Alycia, C., Pirotta, S., Thomson, R., Gibson-Helm, M., Blackmore, R., Naderpoor, N., Bennett, C., Ee, C., Rao, V., Mousa, A., Alesi, S., & Moran, L. (2023). Lifestyle management in polycystic ovary syndrome – beyond diet and physical activity. BMC endocrine disorders, 23(1), 14. https://doi.org/10.1186/s12902-022-01208-y