Also known as: Cinnamomum verum, Ceylon Cinnamon, Cinnamomum cassia
Cinnamon is a widely used spice with growing evidence for blood sugar regulation and antioxidant properties. Ceylon cinnamon (Cinnamomum verum) is preferred for supplementation due to its lower coumarin content compared to cassia cinnamon.
Cinnamon is one of the oldest known spices, obtained from the inner bark of Cinnamomum trees. Two primary types are used medicinally: Ceylon cinnamon (Cinnamomum verum, also called 'true cinnamon') and Cassia cinnamon (Cinnamomum cassia). The bioactive compounds include cinnamaldehyde (responsible for the characteristic flavor and aroma), procyanidins (type-A polymers), cinnamic acid, and coumarin (primarily in cassia). Cinnamon's metabolic effects are mediated through multiple pathways: it enhances insulin receptor phosphorylation, activates AMPK, inhibits alpha-glucosidase (slowing carbohydrate digestion), and improves GLUT4 translocation. Meta-analyses of clinical trials show modest but significant reductions in fasting blood glucose and improvements in lipid profiles, particularly in individuals with type 2 diabetes. Ceylon cinnamon is recommended for long-term supplementation because cassia contains high levels of coumarin, which can cause liver toxicity with chronic use.
Meta-analyses show that cinnamon supplementation can reduce fasting blood glucose by 10–30 mg/dL in individuals with type 2 diabetes, through improved insulin sensitivity and reduced carbohydrate digestion speed.
Several studies report modest reductions in total cholesterol, LDL cholesterol, and triglycerides with cinnamon supplementation, though effect sizes are variable across populations.
Cinnamon polyphenols, particularly procyanidins, demonstrate strong antioxidant capacity in vitro and may reduce inflammatory markers such as CRP and IL-6 in clinical settings.
Divided into doses with meals
Always choose Ceylon cinnamon for supplementation to avoid excessive coumarin intake. Cassia cinnamon should be limited to less than 1 teaspoon (2.5 g) daily.
Safe long-term supplementation with low coumarin exposure
Concentrated polyphenol content without coumarin
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