What is vitamin B8 (Inositol) good for?
Inositol, also often called vitamin B8, is perhaps the B vitamin that we hear talked about the least. In fact, it is not even a vitamin in the strict definition of the term, as it is now known that inositol is produced naturally within the human body, which disqualifies it from being technically called a vitamin.
Importance of inositol
It is instead a type of sugar that has several important functions, forming part of cell membranes as well as regulating the function of insulin and several important neurotransmitters, such as serotonin and dopamine.
Despite it no longer being called a real vitamin, much like how Pluto is not allowed to be referred to as a real planet anymore, you will still find inositol included in most B-complex formulations, due to the similarity of its function, importance and interaction with that of real B vitamins.
Role in mental health
Research regarding inositol's role in regulating neurotransmitters in the brain reveals that there is a correlation between low inositol levels and an increased risk of developing depression, anxiety, and conditions such as compulsive disorder or panic disorder.
One study found that daily inositol supplementation for one month was more effective than standard anxiety medication at reducing panic attacks in people that suffered from panic disorder.
Benefits for diabetes
A much longer study was performed in order to research inositol's role in metabolic syndrome, a main driver of diabetes. The study lasted for one year and involved 80 women that had been diagnosed with the condition.
The group that received inositol supplementation took 2g of inositol twice per day, and the results revealed a reduction in blood triglyceride levels and total cholesterol levels by a massive 34% and 22% respectively, along with improvements in blood sugar levels, but perhaps the most important findings were that by the end of the study, 20% of participants that took inositol no longer met the criteria for metabolic syndrome, proving inositol's undeniable potential in reducing the risk of developing diabetes.
When should I take vitamin B8?
The best time to take inositol is shortly before a meal. Taking inositol in the morning is often recommended by healthcare professionals to help regulate blood sugar levels throughout the day, so taking inositol before breakfast is the ideal time of day.
What does vitamin B8 combine well with?
Inositol with omega-3, for mental health
Inositol's role in reducing psychiatric symptoms was found to be enhanced even further when combined with omega-3 supplementation, such as fish oil or krill oil, and to a greater degree than when either supplement was taken individually, showing a synergistic effect.
Inositol with folic acid, for cardiovascular health
It has also been found that inositol combines well with folic acid (vitamin B9) in several ways that are conductive to improved cardiovascular health.
For example, one study found that such a combination can help regulate blood sugar levels in people that have type 2 diabetes, as well as improving insulin function, lowering blood pressure, and improving blood levels of triglycerides.
This same combination of supplements has also been found to have positive results in women that have been diagnosed with polycystic ovary syndrome, or PCOS, by reducing symptoms and improving ovulation and fertility.
What are natural sources of vitamin B8?
If you are interested in achieving your daily vitamin B8 intake through your diet, rich sources of vitamin B8 include:
- Green beans
- Cantaloupes
- Artichokes
- Eggplants
- Bell peppers
- Tomatoes
- Okra
- Cabbage
- Citrus fruits
- Nuts
- Beef liver
Vitamin B8 data sources & further reading
- https://www.medicalphysics.institute/papers/when-is-the-best-time-to-take-inositol-for-pcos
- https://www.verywellhealth.com/inositol-for-pcos-info-2616286
- https://www.healthline.com/nutrition/inositol
- https://www.webmd.com/diet/health-benefits-inositol
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9611796/
Last updated by Asklepios on 30th January, 2025