Cinnamon (Cinnamomum spp.): Glycemic, Cardiovascular & Anti-inflammatory Support
Cinnamon is a widely used culinary spice and traditional remedy valued for its polyphenol antioxidants and bioactive compounds—most notably cinnamaldehyde. Research suggests cinnamon may support blood sugar regulation, lipid balance, digestion, and inflammation control, with emerging evidence for brain health, weight management, and antimicrobial activity. It should be viewed as supportive nutrition, not a stand-alone treatment.
Key Health Benefits
Blood Sugar Regulation
- May help lower fasting blood glucose and improve insulin sensitivity
- Particularly relevant for prediabetes and Type 2 diabetes when used alongside diet and medical care
Heart & Metabolic Health
- Associated with reductions in total cholesterol, LDL (“bad”) cholesterol, and triglycerides
- Antioxidant effects help protect blood vessels and reduce cardiometabolic risk
Antioxidant & Anti-inflammatory Effects
- Rich in polyphenols that neutralize free radicals
- Helps reduce chronic inflammation linked to metabolic and cardiovascular disease
Digestive & Gut Health
- Acts as a mild prebiotic, supporting beneficial gut bacteria
- Traditionally used to reduce gas, bloating, and digestive discomfort
Brain & Cognitive Support
- May help protect neurons and reduce oxidative stress in the brain
- Preliminary research suggests potential benefit in neurodegenerative conditions (e.g., Alzheimer’s), though human data are still limited
Weight Management
- Improved glycemic control may help curb cravings
- Supports metabolic efficiency when combined with balanced nutrition
Antimicrobial Properties
- Cinnamaldehyde exhibits antibacterial and antifungal activity
- Traditionally used for food preservation and immune support
Ways to Use Cinnamon
- Sprinkle on oatmeal, yogurt, or fruit
- Add to coffee, tea, smoothies, or baked goods
- Prepare cinnamon water or tea, often taken before meals or at bedtime
Important Considerations & Safety
Moderation
- Around ½ teaspoon per day is commonly used in research settings
Choose the Right Type
- Ceylon cinnamon (“true cinnamon”) is preferred for regular use
- Cassia cinnamon contains higher levels of coumarin, which may be toxic to the liver in large or prolonged doses
Consult a Healthcare Provider If
- Using cinnamon supplements
- Managing diabetes or liver conditions
- Taking medications that affect blood sugar or liver metabolism