What is Cinnamon?
Cinnamon is a spice derived from the inner bark of trees from the genus Cinnamomum. It has been used for thousands of years both as a culinary spice and traditional medicine.
Two Main Types:
Ceylon Cinnamon (Cinnamomum verum):
Known as "true cinnamon"
Native to Sri Lanka
Lighter color, sweeter, more delicate flavor
Lower coumarin content (safer for regular use)
More expensive
Cassia Cinnamon (Cinnamomum cassia):
Most common type in stores
Native to China and Southeast Asia
Darker, stronger, more pungent flavor
Higher coumarin content (potential liver toxicity)
Less expensive, more widely available
Other varieties: Saigon cinnamon (Vietnamese), Korintje cinnamon (Indonesian) - both cassia types
Active Compounds
Cinnamaldehyde: Main bioactive compound, responsible for most health benefits
Cinnamic acid: Anti-inflammatory properties
Cinnamate: Antioxidant effects
Coumarin: Can be toxic to liver in high amounts (much higher in cassia)
Polyphenols: Powerful antioxidants
Eugenol: Anti-inflammatory and antiseptic
Primary Functions & Benefits
Blood Sugar Control:
Improves insulin sensitivity
Slows carbohydrate breakdown in digestive tract
Reduces post-meal blood sugar spikes
May lower fasting blood glucose levels
Beneficial for type 2 diabetes and prediabetes
Cardiovascular Health:
Reduces LDL cholesterol and triglycerides
May increase HDL (good) cholesterol
Lowers blood pressure
Improves circulation
Reduces inflammation in blood vessels
Anti-Inflammatory & Antioxidant:
Extremely high antioxidant content
Reduces oxidative stress
Helps fight chronic inflammation
May protect against age-related diseases
Supports overall cellular health
Antimicrobial Properties:
Fights bacterial infections
Antifungal effects (including Candida)
May help preserve food
Supports oral health
Can help fight respiratory infections
Cognitive Function:
May protect against neurodegenerative diseases
Improves memory and attention
Protects neurons from oxidative stress
May reduce Alzheimer's risk
Other Benefits:
Aids digestion and reduces bloating
May support weight loss
Anti-cancer properties (preliminary research)
Reduces menstrual cramps
Improves skin health
Recommended Daily Amounts
General Guidelines:
Culinary use: 1/4 to 1 teaspoon (0.5-2 grams) daily
Therapeutic use: 1-6 grams daily (divided doses)
Blood sugar management: 1-6 grams daily
Extract supplements: Follow manufacturer's guidelines (typically 250-500 mg twice daily)
Safety Limits:
Ceylon cinnamon: Up to 5 grams daily considered safe
Cassia cinnamon: Limit to 0.5-2 grams daily due to coumarin content
Maximum coumarin intake: 0.1 mg/kg body weight daily (European Food Safety Authority)
Forms Available
Whole/Ground Spice:
Cinnamon sticks (quills)
Ground powder
Most economical option
Use in cooking and beverages
Supplements:
Capsules/tablets: Standardized extracts
Liquid extracts/tinctures: Concentrated form
Cinnamon oil: Highly concentrated (use with extreme caution)
Water-soluble extracts: Coumarin-free options
Supplementation Guidelines
Typical Supplement Doses:
Standardized extract: 250-500 mg twice daily
Powder capsules: 500-1,000 mg twice daily
For blood sugar: 1-6 grams daily in divided doses
Cinnamon oil: 1-2 drops diluted (not for internal use unless food-grade)
Timing & Administration:
Best taken with meals to help control blood sugar
Divide doses throughout the day (morning and evening)
With carbohydrate-rich meals for maximum blood sugar benefit
Consistent timing for best therapeutic effects
Synergistic Supplements
Take WITH Cinnamon:
Chromium: Enhances blood sugar control
Alpha-lipoic acid: Improves insulin sensitivity
Berberine: Synergistic glucose-lowering effects
Turmeric/Curcumin: Enhanced anti-inflammatory benefits
Ginger: Complementary digestive and anti-inflammatory effects
Fenugreek: Additional blood sugar support
Beneficial Combinations:
Blood sugar control formula: Cinnamon + chromium + alpha-lipoic acid
Anti-inflammatory blend: Cinnamon + turmeric + ginger
Metabolic support: Cinnamon + green tea extract + bitter melon
Interactions & What NOT to Take
Caution When Combining With:
Diabetes medications (metformin, insulin, sulfonylureas): May cause hypoglycemia
Blood thinners (warfarin, aspirin, heparin): May increase bleeding risk
Liver medications: Coumarin can stress liver
Antibiotics: May enhance antimicrobial effects (generally beneficial but monitor)
Medications That May Interact:
CYP450 enzyme substrates: Cinnamon may affect drug metabolism
Statins: Combined liver stress with cassia cinnamon
Acetaminophen: Increased liver burden with high-coumarin cinnamon
Heart medications: May potentiate effects
Foods/Substances to Monitor:
Alcohol: Combined liver stress with cassia cinnamon
Other blood sugar-lowering supplements: Monitor for hypoglycemia
Who Should Take Cinnamon
Ideal Candidates:
People with type 2 diabetes or prediabetes
Individuals with insulin resistance or metabolic syndrome
Those with high cholesterol or triglycerides
People with high blood pressure
Individuals seeking antioxidant support
Those with chronic inflammation
People wanting digestive support
Individuals with recurrent infections
Those seeking cognitive protection
Specific Conditions:
Polycystic ovary syndrome (PCOS)
Cardiovascular disease prevention
Weight management efforts
Mild cognitive impairment
Who Should AVOID or Use Caution
Contraindications:
Pregnant women: May stimulate uterus or cause premature labor
People with liver disease: Coumarin toxicity risk (especially cassia)
Those allergic to cinnamon or balsam of Peru: Risk of allergic reactions
Scheduled for surgery: Stop 2 weeks before due to bleeding risk
Children under 2: Not enough safety data
Use Caution:
Breastfeeding women: Limited safety data
People taking diabetes medications: Risk of hypoglycemia
Those on blood thinners: Increased bleeding risk
Individuals with hormone-sensitive conditions: May have estrogenic effects
People with low blood pressure: May lower it further
Those with bleeding disorders: May increase bleeding
Deficiency Symptoms
Note: Cinnamon is not an essential nutrient, so there are no true "deficiency symptoms." However, lack of dietary antioxidants and anti-inflammatory compounds (which cinnamon provides) may contribute to:
Increased oxidative stress
Chronic inflammation
Poor blood sugar control
Higher infection susceptibility
Reduced antioxidant protection
Toxicity Symptoms
Coumarin Toxicity (Primarily from Cassia):
Liver damage (elevated liver enzymes)
Liver inflammation or hepatitis
Jaundice
Abdominal pain
Fatigue
Excessive Cinnamon Consumption:
Mouth sores or irritation
Allergic reactions (skin rash, swelling)
Low blood sugar (hypoglycemia)
Breathing problems (if inhaled)
Digestive upset
Interaction with medications
Cinnamon Oil Toxicity:
Burning sensation in mouth/throat
Severe allergic reactions
Kidney damage
Breathing difficulties
Should NEVER be consumed undiluted
Toxic Levels:
Cassia cinnamon: >2-4 grams daily long-term (due to coumarin)
Ceylon cinnamon: Much higher threshold, >5 grams daily
Coumarin: >0.1 mg/kg body weight daily
For 150 lb person: ~1.5 teaspoons cassia daily may exceed safe coumarin levels
Special Considerations
Pregnancy & Breastfeeding:
Culinary amounts: Generally considered safe
Medicinal amounts: Not recommended
May stimulate uterine contractions
Limited safety data during lactation
Consult healthcare provider before use
Blood Sugar Monitoring:
Check glucose regularly if diabetic
Watch for signs of hypoglycemia (shakiness, sweating, confusion)
May need to adjust diabetes medication
Start with small doses and monitor response
Choosing the Right Type:
For daily use: Choose Ceylon cinnamon (safer)
For occasional use: Cassia acceptable in small amounts
For supplements: Look for Ceylon or water-soluble extracts
Check labels: Many don't specify type (assume cassia if unclear)
Quality Considerations:
Buy from reputable sources
Check for Ceylon vs. Cassia specification
Look for organic when possible
Store in cool, dark place
Ground cinnamon loses potency over time (6 months)
Absorption & Bioavailability
Enhanced Absorption:
Take with fat: Improves absorption of fat-soluble compounds
Black pepper (piperine): May enhance bioavailability
Warm liquids: Helps release active compounds
With meals: Optimal for blood sugar effects
Factors Reducing Effectiveness:
Poor quality or old cinnamon
Taking on empty stomach (for blood sugar effects)
Excessive heat destroying compounds
Interactions with certain medications
How to Use Cinnamon
Culinary Uses:
Add to coffee, tea, or smoothies
Sprinkle on oatmeal, yogurt, or fruit
Use in baking and cooking
Make cinnamon tea (steep stick in hot water)
Add to savory dishes (curries, stews)
Therapeutic Uses:
Cinnamon water (soak stick overnight, drink in morning)
Cinnamon honey mixture
Add to apple cider vinegar tonic
Include in golden milk or turmeric tea
Take as supplement with meals
Summary & Key Takeaways
Cinnamon is a powerful spice with significant health benefits, particularly for blood sugar control, inflammation, and cardiovascular health. The key is choosing the right type (Ceylon is safer for regular use) and using appropriate amounts.
Bottom Line:
Use Ceylon cinnamon for daily supplementation
Take with meals for blood sugar benefits
Start with 1/2 teaspoon daily and adjust as needed
Monitor blood sugar if diabetic
Avoid cassia cinnamon in high doses long-term
Consult healthcare provider if taking medications or have health conditions
Quality matters - buy from reputable sources
Cinnamon is generally very safe when used appropriately and can be a valuable addition to both diet and health regimen.