In common with choline, inositol is often regarded as a
member of the B-complex of vitamins, although this is not
strictly accurate. Both choline and inositol, however,
work in similar fashion to the B vitamins. Inositol is
vital for the health of cell membranes and for the
transmission of energy and nutrients between cells. There
is also evidence that abundant supplies of inositol may
enhance the action of vitamin E, one of the body's most
important fat-soluble anti-oxidants. Inositol therefore
not only reduces blood cholesterol but also helps prevent
the oxidation of the low density lipids (LDL), or "bad
cholesterol", which is a principal precursor of potentially
lethal hardening of the arteries (atherosclerosis).
And it's not just in the reduction of potentially harmful
blood fats that inositol has a role to play. Taken
together with choline, in the form of lecithin, inositol
stimulates the metabolic rate and thereby acts as a
powerful fat-burner for many people whose excess weight is
principally due to a slower than normal metabolism.
But for many nutritional therapists the most important
functions of inositol lie in the areas of mental health and
brain function. The nutrient is widely used by
practitioners to tackle problems with the nervous system,
obsessive compulsive disorder, agorophobia, and anxiety and
panic attacks; and there is also some preliminary, albeit
inconclusive, evidence that supplementation with inositol
may help maintain cognitive function in sufferers from
Alzheimer's disease.
Since the 1970s, doses of 1,000 mg a day of inositol have
also been used by practitioners in the relief and treatment
of diabetic neuropathy, the nerve damage that is one of the
most painful and debilitating consequences of this disease.
Research also suggests that high doses of 6 - 12 g of
inositol, taken over a period of several weeks, may help
relieve the symptoms of depression; evidence which is borne
out by the observation that the blood and brain levels of
inositol in sufferers from this condition are often much
lower than normal.
Other deficiency symptoms, although it is hard to isolate a
lack of inositol as their only cause, may include
cardio-vascular disease and high cholesterol, digestive
problems, hair loss, irritability, mood swings, and skin
eruptions.
Apart from lecithin, which is commonly granulated from soya
beans, good food sources of inositol are wholegrains,
wheatgerm,. meat, citrus fruits, nuts, rice and legumes (ie
peas and beans). Moreover, the body is able to manufacture
a certain amount of inositol from the phytic acid released
by the plant and other dietary fibres consumed in food. So
it would seem that a well-balanced, healthy diet,
containing a selection of foods from the major groups,
should provide at least an adequate supply of inositol; and
indeed there is evidence that most individuals in Western
societies can obtain around 1,000 mg from their normal
daily diet.
The problem, however, is that a significant proportion of
the inositol obtained from ordinary dietary sources is
often rather poorly absorbed. And in common with the
B-complex vitamins the nutrient is easily lost from the
body; the consumption of excessive quantities of caffeine
being a very common culprit in flushing it away.
Practitioners therefore commonly recommend supplementation
with inositol, a practice which is regarded as very safe.
The US Food and Nutrition Board has prescribed neither a
Recommended Dietary Allowance (RDA) nor an upper safe
limit, but therapists normally suggest beginning with a
dose of 500 mg to check individual tolerance and
requirements. This can be steadily increased to 1,500 mg
or more for optimum general well-being and many people find
granular lecithin, which also provides the benefits of
choline, to be a pleasant and convenient way of obtaining
this level of intake; given that a single teaspoonful will
commonly provide around 100 mg of inositol. But far higher
doses of up to several grams a day may be prescribed for
some of the specific conditions described above.
Like all other major nutrients, inositol functions best
when all the body's necessary nutrients are adequately
supplied. But in the case of inositol it is particularly
important to ensure a good intake of vitamin C and all the
B-complex vitamins; the action of vitamin C being vital in
sparing and conserving the body's blood levels of inositol.
----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm
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