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Cinnamon

Sri Lanka and South/Southeast Asia; Cinnamomum verum (Ceylon cinnamon) and Cinnamomum cassia (cassia cinnamon), the inner bark of evergreen trees of the laurel family.

Blood SugarDigestionHeartImmunity

CinnamonCinnamonCinnamonCinnamon

Names in Different Languages

EnglishCinnamon
Urduدارچینی
Hindiदालचीनी
Farsiدارچین
UnaniDarchini
FrenchCannelle
GermanZimt

Traditional Uses

In Ayurveda and Unani medicine, cinnamon bark has long been used as a warming spice and remedy for digestive complaints, colds, coughs and blood-sugar balance, and in Chinese medicine for warming the body and easing cold-type pain.

Modern Research

Cinnamaldehyde and polyphenols are the main studied compounds. A 2019 review of 16 studies found reduced fasting blood glucose and insulin resistance, and meta-analyses report average fasting glucose reductions of about 18-25 mg/dL. NCCIH concludes the evidence is weak and inconsistent, with no clear support for cinnamon for any condition, and stresses it must not replace diabetes treatment.

Uses

  • Blood-sugar support
  • Digestive support
  • Heart support (cholesterol, blood pressure)
  • Cooking spice and tea

Benefits of Use

  • Blood-sugar support: trials report modest reductions in fasting blood glucose and insulin resistance in people with prediabetes and type 2 diabetes
  • Heart support: some reviews report lower total and LDL cholesterol and modest blood-pressure improvements
  • Digestive support: traditional use for bloating and slow digestion, with carminative action
  • Antioxidant support: cinnamaldehyde and polyphenols show strong antioxidant and anti-inflammatory activity in laboratory studies

Safe Dose & Overdose (mg/g)

Raw Herb Form

Safe: 1,000-3,000 mg/day ground cinnamon powder (commonly 1-3 g/day in trials; studied range 120-6,000 mg/day), divided with meals; prefer Ceylon (Cinnamomum verum) for daily use because cassia is high in coumarin.

Overdose: Above 6,000 mg/day: liver enzyme elevation reported in trials; cassia above about 2,000-3,000 mg/day may exceed the EFSA coumarin tolerable intake of 0.1 mg/kg body weight per day.

Extract Form

Safe: 250-1,000 mg/day standardized extract (Cinnulin PF-type aqueous extract studied at 250-500 mg/day, taken with meals).

Overdose: Not established

Side Effects

  • Heartburn and stomach irritation, especially above 3-4 g/day or on an empty stomach
  • Mouth sores and lip irritation from cinnamaldehyde in sensitive users
  • Allergic reactions (rare), including rash
  • Liver stress with sustained high intake of cassia cinnamon, due to coumarin

Interactions

  • Diabetes medicines (metformin, insulin, sulfonylureas): may add to blood-sugar-lowering effects
  • Blood thinners (warfarin, aspirin, clopidogrel, apixaban): coumarin in cassia may increase bleeding risk
  • Blood-pressure medicines: may add to blood-pressure-lowering effects
  • Liver-processed drugs (CYP2C9 and CYP3A4 substrates): cinnamon may alter their levels

Sources

Disclaimer

General information only — not medical advice. Consult a qualified healthcare professional before use.

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