PCOS and Inositol: What Every Woman Deserves to Know
If you’ve ever wondered why your body feels completely out of sync, periods all over the place, energy levels flatlining, skin breaking out like you’re 15 again, cravings that hit like a freight train, and been brushed off with “just lose a bit of weight” or “go on the pill,” you’re not alone. I hear this every week from women in my clinic.
And I’m here to tell you: there’s more going on, and you deserve better answers.
As a dietitian working with women who’ve been told their symptoms are just “part of being a woman,” I’m here to break down what might actually be going on behind the scenes, and why inositol is one of my favourite evidence-based tools for women with PCOS.
So, What Actually *Is* PCOS?
Polycystic Ovarian Syndrome (PCOS) is one of the most common hormonal conditions in women, but it’s also one of the most misunderstood.
Despite the name, you don’t have to have cysts on your ovaries to be diagnosed. And the symptoms don’t show up the same way for every woman.
The main features of PCOS usually include:
Irregular or missing periods
High androgens (hello acne, chin hair, and hair thinning)
Polycystic ovaries on ultrasound (but not always)
Insulin resistance (a BIG piece of the puzzle) (Facchinetti et al., 2020)
Most of the women I work with don’t even realise that blood sugar and insulin have anything to do with their hormones, but they absolutely do.
Insulin Resistance: The Hidden Driver of PCOS
Let’s keep this simple: insulin is the hormone that helps your body process carbs and keep blood sugar stable. But when your cells stop responding properly to insulin (a.k.a. insulin resistance), your body compensates by pumping out more of it.
That extra insulin can cause your ovaries to produce more testosterone, which messes with ovulation and throws your cycle out of whack (Nestler et al., 1999).
It’s like a hormonal domino effect. And it’s why one of the smartest things we can do for PCOS is target insulin resistance.
[Enter] Inositol
Inositol is a vitamin-like compound naturally found in foods (like citrus, beans, and whole grains) and produced by your body. But here’s the kicker: in PCOS, your body may not be using inositol properly, which is where supplementation comes in (Unfer et al., 2012).
There are two main types used in PCOS:
Myo-inositol (MI)
D-chiro-inositol (DCI)
Together, they help improve how your body uses insulin and reduce the knock-on effects of insulin resistance. Most clinical trials use a 40:1 ratio of MI to DCI, that’s the same ratio found naturally in the body (Genazzani et al., 2014).
What the Research Actually Says
I don’t jump on supplement bandwagons. If I recommend something, it needs to be backed by solid evidence, and inositol passes the test.
More Regular Periods & Ovulation
Randomised controlled trials (the gold standard of research) show that inositol helps women ovulate more regularly. One major review found that it can restore natural cycles and reduce the need for medications (Unfer et al., 2012).
Better Insulin Sensitivity
Inositol has been shown to lower fasting insulin and improve markers like HOMA-IR ~ that means better blood sugar control, fewer crashes, and less hormonal chaos (Mendoza et al., 2019).
Lower Testosterone = Fewer Symptoms
Inositol can help reduce androgens, which means fewer breakouts, less hair thinning, and less facial/body hair growth (Benelli et al., 2016).
Improved Fertility Outcomes
Inositol has been found to support egg quality, increase pregnancy rates, and improve outcomes in women going through IVF or trying to conceive naturally (Regidor & Schindler, 2016).
Mood, Energy & Anxiety Support
Some research (and a lot of anecdotal evidence) suggests inositol may support mood regulation and reduce anxiety, which makes sense given its role in neurotransmitter signalling (Genazzani et al., 2014).
So, Should I Supplement?
The women I work with are smart. They’re proactive. They’ve tried the “clean eating” plans, the intense workouts, the supplements their friend swears by. And yet, they’re still bloated, still exhausted, still getting irregular cycles and breakouts.
That’s where inositol can make a real difference.
I use it with my clients because:
It’s backed by strong research
It’s affordable and easy to integrate into your routine
It tackles one of the root hormonal drivers [insulin resistance] head-on
It often helps women feel like their body is finally working with them, not against them
But here’s the important bit: inositol isn’t magic on its own. It works best as part of a bigger, personalised strategy.
In my practice, that might include:
Targeted nutrition strategies to stabilise blood sugar (no, this doesn’t mean low-carb for everyone)
Functional testing like HTMA to uncover what’s happening beneath the surface
A realistic plan built around your actual lifestyle (because you shouldn’t have to overhaul your life just to feel better)
This is about getting your body to a place where you feel like yourself again, not just “managing symptoms.”
Can’t I Just Eat More Inositol-Rich Foods?
Yes… and no.
While foods like citrus fruits, legumes, and grains contain inositol, the therapeutic doses used in studies (typically 2,000–4,000 mg per day) are way more than you'd get through diet alone (Facchinetti et al., 2020). That’s why supplementing is usually necessary.
What to Look for in a Quality Supplement
If you’re considering inositol, here’s what to check:
Myo-inositol + D-chiro-inositol in a 40:1 ratio
Clinical dose (typically 2,000 mg MI + 50 mg DCI, twice daily)
Powder form (mixes easily into water and absorbs well)
Free from fillers, sweeteners, and random extras
Bottom Line: You’re Not Broken
If you’ve been told that your symptoms are just part of being a woman, I want you to hear this loud and clear:
You’re not broken. Your body is sending you messages, it’s not failing you. It’s asking for support.
Inositol is one of many tools that can help get things moving in the right direction. When combined with the right testing, tailored nutrition, and someone in your corner who actually *gets it*, it can be life-changing.
You don’t need to suffer through another year of hormonal chaos. And you definitely don’t need another dismissive GP visit telling you to just “lose some weight.”
If you’re ready to start feeling like *yourself* again, I’d love to support you, whether through a nutrition consult, a deep-dive HTMA package, or ongoing support that actually meets you where you’re at.
Because you deserve more than band-aid solutions.
You deserve answers that make sense, and a plan that actually works.
References
Benelli, E., Del Ghianda, S., Di Cosmo, C., & Tonacchera, M. (2016). A combined therapy with myo-inositol and D-chiro-inositol improves endocrine parameters and insulin resistance in PCOS young overweight women. *International Journal of Endocrinology*, 2016, 3204083. [https://doi.org/10.1155/2016/3204083](https://doi.org/10.1155/2016/3204083)
Facchinetti, F., Dante, G., & Raimondo, D. (2020). The use of inositol in the treatment of PCOS. *International Journal of Endocrinology*, 2020, 1–7. [https://doi.org/10.1155/2020/6461258](https://doi.org/10.1155/2020/6461258)
Genazzani, A. D., Prati, A., Santagni, S., Ricchieri, F., Chierchia, E., & Rattighieri, E. (2014). Inositol as a treatment for PCOS: A review of the evidence. *Gynecological Endocrinology*, 30(6), 397–402. [https://doi.org/10.3109/09513590.2014.888675](https://doi.org/10.3109/09513590.2014.888675)
Mendoza, N., Diaz-Ropero, M. P., Aragon, M., Callejo, J., & González-Muniesa, P. (2019). Inositol supplementation in women with polycystic ovary syndrome: A systematic review and meta-analysis of randomized controlled trials. *Archives of Gynecology and Obstetrics*, 300(2), 271–282. [https://doi.org/10.1007/s00404-019-05157-0](https://doi.org/10.1007/s00404-019-05157-0)
Nestler, J. E., Jakubowicz, D. J., Reamer, P., Gunn, R. D., & Allan, G. (1999). Ovulatory and metabolic effects of D-chiro-inositol in the polycystic ovary syndrome. *The New England Journal of Medicine*, 340(17), 1314–1320. [https://doi.org/10.1056/NEJM199904293401704](https://doi.org/10.1056/NEJM199904293401704)
Regidor, P. A., & Schindler, A. E. (2016). Myo-inositol as a safe and alternative approach in the treatment of infertility: A review of the evidence from its use in practice. *Archives of Gynecology and Obstetrics*, 294(4), 681–687. [https://doi.org/10.1007/s00404-016-4032-5](https://doi.org/10.1007/s00404-016-4032-5)
Unfer, V., Carlomagno, G., Dante, G., & Facchinetti, F. (2012). Effects of Myo-inositol in women with PCOS: A systematic review of randomized controlled trials. *Gynecological Endocrinology*, 28(7), 509–515. [https://doi.org/10.3109/09513590.2011.650660](https://doi.org/10.3109/09513590.2011.650660)
