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Cinnamon

Also known as: Ceylon cinnamon, Cassia cinnamon, Cinnamomum verum, Cinnamomum cassia

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Cinnamon is a common spice studied for modest blood-sugar benefits. The key thing to know: the cheap grocery-store type (Cassia) contains coumarin that can stress the liver at supplement doses — Ceylon ("true cinnamon") is the safer choice for regular use.

What it is

Bark from Cinnamomum trees. Two main types: Cassia (common, cheap, high coumarin ~1%) and Ceylon ("true cinnamon," mild, trace coumarin ~0.004%). Polyphenols (proanthocyanidins) are thought to enhance insulin signaling, though human efficacy is not firmly established.1

Commonly used for

Blood sugar: a 2013 meta-analysis found cinnamon significantly lowered fasting blood glucose and improved lipids in type 2 diabetes, and a trial of Ceylon extract at 250–500 mg lowered fasting glucose — but results across studies are mixed.12 It should be viewed as a culinary adjunct, not a substitute for diabetes medication.

Typical dosing

1–6 g/day of ground cinnamon, or 250–500 mg/day of standardized water-soluble extract (e.g. Cinnulin PF). For regular daily use, choose Ceylon to minimize coumarin. Start low and monitor.23

Route of administration

Oral, as ground spice, capsules, or standardized water-soluble extract.

Storage & handling

Store at room temperature in a sealed container, away from heat, light, and moisture.

Common considerations

Coumarin in Cassia can damage the liver at regular high intake — EFSA's tolerable daily intake is ~0.1 mg/kg body weight (~7 mg/day for a 70 kg adult), and a teaspoon or two of Cassia can exceed it. May lower blood sugar (caution with diabetes meds). Ceylon avoids most of this risk.

References

  1. 1. Bolt Pharmacy — Cinnamon and Type 2 Diabetes: Evidence, Safety and NHS Guidance Review
  2. 2. Dr Brad Stanfield — Cinnamon: Benefits, Forms, Dosing, and Side Effects Review
  3. 3. EFSA — Coumarin in flavourings and other food ingredients: tolerable daily intake (EFSA Journal, 2008) Guideline

The information on this page is provided for general educational purposes only. It is not medical advice and is not a substitute for consultation with a qualified healthcare provider. Individual needs, contraindications, and responses to supplementation vary, and decisions about starting, stopping, or modifying any supplement or medication should be made in consultation with a physician, pharmacist, or other appropriate professional. References are provided to authoritative sources; STACK Tracker does not endorse any specific product or brand.