Inositol is a sugar that’s naturally produced by the body, but that can also be found in foods and taken in an isolated form as a supplement. Many health websites and influencers online suggest that inositol can improve sleep.
But is inositol actually proven to enhance sleep quality? Does it cause side effects? What was our Product Tester's experience trying inositol for sleep? And is it better or worse than popular sleep supplements like melatonin?
In this article we’ll answer all of these questions and more, as we analyze research studies on inositol to give our take on whether or not it's likely to be effective for improving sleep.
We’ll also discuss side effects, share the honest experience of our Product Tester trying inositol for sleep for a month, and compare inositol to other popular sleep supplements to pick our winners (and losers).
Key takeaways:
- Inositol supplementation is clinically shown to improve sleep quality
- Very mild side effect profile
- Our Product Tester didn't experience any benefits
Does Inositol Improve Sleep?
There have been clinical trials analyzing the effects of inositol on sleep.
A 2022 clinical trial tested the effects of inositol supplementation on sleep in pregnant women. Inositol not only improved sleep quality, but also sleep duration.
A clinical trial published in the Neuropsychobiology journal indirectly suggests that inositol supplementation may be effective for supporting sleep. The researchers found that higher levels of circulating inositol in the brain equated to greater daytime sleepiness in adolescents.
A medical review published in the Biomedicines journal reports that inositol levels have been clinically shown to be lower in patients with sleep disorders.
Based on the available research, we consider inositol potentially effective for improving sleep quality.
However, we could only find one clinical trial directly testing inositol on sleep quality, and this trial was in pregnant women, which doesn’t necessarily make it reflective of the broader population.
More research is needed to conclusively state that inositol is an effective sleep supplement. It has significantly less research backing than some of the leading sleep supplements like melatonin.
We Tested Inositol for Sleep
One of our product testers named Jodie Steinberg used an inositol supplement before sleep for 30 days. Here's her experience:
The product was easy-to-use and the supplement was flavorless.
I have trouble sleeping, and have taken numerous sleeping aids over the years, so I am very familiar with what works and what does not.
These did not help with my sleep at all. I found no difference in my ability to stay asleep or fall back asleep upon waking which are my two biggest issues with sleep.
I did not experience any side effects or any negative effects at all.
Overall, I would rate this product 0/10 for sleep purposes. It might have other helpful uses but I was solely judging it on its ability to aid with sleep.
I do not plan to purchase this again.
Does Inositol Cause Side Effects?
Inositol may cause side effects in some individuals. However, these side effects appear to be relatively minor.
A 2011 medical review on the side effects of inositol documented that only the highest daily dose (12 grams per day) caused side effects, and the side effects reported were mild: nausea, gas and diarrhea.
A meta-analysis on inositol supplementation in women with PCOS published in the Endocrine Connections journal reported no serious side effects.
Based on the available research, we do not consider inositol supplementation likely to cause side effects in otherwise healthy adults.
Inositol vs. Popular Sleep Supplements
Here's how inositol compares to other popular sleep supplements in terms of potential effectiveness and safety, in our opinion:
Melatonin
One of the most well-studied oral supplements for sleep, melatonin is definitively proven to support optimal sleep quality.
Its safety profile in humans is also better-established than that of inositol.
Winner: Melatonin
MoonBrew
MoonBrew is a powdered supplement that's used to support sleep quality.
As we documented in the above-linked review, this supplement contains two inactive ingredients we consider unhealthy, so we give inositol the edge from a health perspective.
Winner: Inositol
Relaxium
Contains melatonin at a dose within the effective reference range, as well as some other research-backed active ingredients.
We consider Relaxium to be the better option from a potential efficacy standpoint.
Winner: Relaxium
Our Clean Sleep Picks
Ritual BioSeries Melatonin is our top premium sleep supplement.
It provides an effective dose of melatonin, which is clinically shown to improve sleep quality, and which is arguably the best-studied compound for sleep support.
Nolah Weighted Bamboo Blanket is a great option for consumers who prefer non-supplement solutions for sleep. Weighted blankets are clinically shown to improve sleep quality in both older adults and in children, and early research suggests they may also reduce anxiety.
Both of the products recommended in this section are free of ingredients or materials that we consider to be unhealthy.
