Cinnamon
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.
Expert Evidence
2 references from 1 expert
“Cinnamon can adjust the rate of glucose entry into the bloodstream, possibly by changing the rate of gastric emptying. It might slow the rate of gastric emptying and thereby also reduce the glycemic index of particular foods.”
Controlling Sugar Cravings & Metabolism with Science-Based Tools
1:43:102 references in 1 episode from 2022
Huberman acknowledges cinnamon's potential benefit of slowing glucose entry into the bloodstream by affecting gastric emptying, which may reduce the glycemic index of foods. However, he cautions against excessive intake due to coumarin toxicity, recommending no more than about 1–1.5 teaspoons per day. There is no evidence of personal use or a specific dosing protocol beyond the safety ceiling.
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