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Cinnamon

With meals

Cinnamon is a widely used spice obtained from the inner bark of trees in the Cinnamomum genus. Ceylon cinnamon ("true cinnamon") and Cassia cinnamon are the two main varieties, with Ceylon generally preferred for supplementation due to its lower coumarin content. It has a long history in traditional medicine and has attracted modern research interest for its potential effects on blood sugar regulation and metabolic health.

Research Evidence
May modestly lower LDL cholesterol and triglycerides
Limited
May improve insulin sensitivity
Moderate
Provides antioxidant and anti-inflammatory activity
Moderate
May reduce HbA1c in individuals with elevated blood sugar
Limited
May reduce fasting blood glucose levels
Moderate
Source: Examine.com

Expert Evidence

6 references from 2 experts

“It's very clear that cinnamon can adjust the rate of glucose entry into the bloodstream, possibly by changing the rate of gastric emptying and thereby also reduce the glycemic index of particular foods.”

Controlling Sugar Cravings & Metabolism with Science-Based Tools

1:43:10

5 references in 3 episodes from 2021–2022

2022
2021
Safety & Cautions

Side Effects

  • Potential liver stress from high coumarin intake (Cassia varieties)
  • Mouth or throat irritation from concentrated amounts
  • Possible allergic reactions in sensitive individuals
  • Digestive discomfort at high doses
Cinnamon is generally well-tolerated at culinary and moderate supplemental doses. However, daily intake should stay below roughly one teaspoon of Cassia cinnamon due to its coumarin content, which can be hepatotoxic at high levels — choosing Ceylon cinnamon largely avoids this concern.
Pairs Well With
BerberineAlpha Lipoic Acid