Cinnamon Root
Also known as: Cinnamomum verum, Cinnamomum cassia, Cinnamon, True cinnamon, Ceylon cinnamon, Chinese cinnamon, Cassia cinnamon, Cinnamon bark, Cinnamon root
Overview
Cinnamon is a spice derived from the inner bark of trees from the genus *Cinnamomum*. The two main types are Ceylon (*C. verum*) and Cassia (*C. cassia*), with Cassia being more common in supplements. It is used as a flavoring agent, in traditional medicine, and as a dietary supplement for metabolic and cardiovascular health. Key bioactive compounds include cinnamaldehyde, eugenol, and polyphenols. Cassia cinnamon contains higher levels of coumarin, which can be hepatotoxic in large doses. Research on cinnamon is moderately mature, with several systematic reviews and meta-analyses available, although long-term safety and efficacy data are still being investigated. Evidence is generally moderate, with some high-quality meta-analyses and systematic reviews, but also studies with methodological limitations. Cinnamon's primary effects include potential benefits for blood pressure and glycemic control.
Benefits
Cinnamon supplementation has demonstrated potential benefits for blood pressure and glycemic control. A meta-analysis of 8 RCTs found a significant reduction in diastolic blood pressure (DBP). While systolic blood pressure (SBP) was not significantly reduced overall, long-duration (≥8 weeks) and high-dose (>1500 mg/day) supplementation did show a significant effect on SBP. Systematic reviews and meta-analyses also indicate that cinnamon supplementation is associated with statistically significant decreases in fasting blood glucose and HbA1c in individuals with type 2 diabetes, although the effect sizes are modest. Secondary benefits, such as anti-inflammatory and antioxidant properties, are supported by in vitro and animal studies, but clinical evidence in humans is limited. Most evidence is in adults with metabolic syndrome, prediabetes, or type 2 diabetes.
How it works
Cinnamon enhances insulin sensitivity and glucose uptake in peripheral tissues. It inhibits enzymes involved in carbohydrate metabolism, such as alpha-glucosidase. Additionally, cinnamon exerts antioxidant and anti-inflammatory effects by modulating NF-κB and other signaling pathways. It primarily affects the metabolic and cardiovascular systems. Known molecular targets include the insulin receptor, glucose transporters, inflammatory cytokines, and antioxidant enzymes. Cinnamaldehyde and other polyphenols are absorbed in the gastrointestinal tract, but bioavailability can be variable and is influenced by the food matrix and individual differences.
Side effects
Cinnamon is generally safe at typical dietary and supplemental doses. No significant adverse effects have been reported in meta-analyses comparing cinnamon to placebo, regardless of dose or duration. Mild gastrointestinal discomfort is a rare side effect. Allergic reactions and liver toxicity are rare, with liver toxicity being associated with high doses of Cassia cinnamon due to its coumarin content. There is a potential interaction with anticoagulants due to the coumarin content in Cassia cinnamon. Caution is advised in individuals with liver disease or those taking anticoagulants. Pregnant and breastfeeding women should avoid high doses due to insufficient safety data.
Dosage
The minimum effective dose of cinnamon is 500 mg/day for metabolic effects, although higher doses may be needed for blood pressure benefits. Optimal dosage ranges are between 1–2 g/day (1000–2000 mg/day) for most benefits. The maximum safe dose is up to 6 g/day for short-term use, but long-term safety is not established. Cassia cinnamon should be limited to less than 1 g/day due to coumarin content. Cinnamon can be taken with or without food, as timing does not appear critical. It is available in powder or extract form, and standardized extracts may offer more consistent dosing. Absorption may be enhanced with food, and no required cofactors have been identified.
FAQs
What type of cinnamon should I choose?
Choose Ceylon cinnamon for long-term or high-dose use to minimize coumarin exposure, which is higher in Cassia cinnamon and can be hepatotoxic in large amounts.
Is cinnamon safe?
Cinnamon is generally safe, but Cassia cinnamon should be used cautiously due to coumarin. No significant adverse effects have been reported in clinical trials using appropriate doses.
How long does it take to see results?
Daily dosing, with or without meals, for at least 8 weeks is typically needed to observe benefits in blood pressure and glycemic control.
What are the expected results from taking cinnamon?
Expect modest improvements in blood pressure and glycemic control. Cinnamon is not a substitute for prescribed medications for diabetes or hypertension.
How should I take cinnamon?
Cinnamon can be taken daily, with or without meals. Standardized extracts may offer more consistent dosing. Follow recommended dosage guidelines to minimize potential risks.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8804376/ – This umbrella review of meta-analyses and systematic reviews found that cinnamon can improve health status as an adjuvant treatment without significant adverse effects. However, the quality of the included reviews was noted as low to moderate, indicating some methodological limitations in the existing research.
- https://pubmed.ncbi.nlm.nih.gov/32727334/ – A systematic review and meta-analysis of 8 RCTs involving 582 adults showed that cinnamon significantly reduced diastolic blood pressure. Systolic blood pressure was only reduced with long-duration or high-dose supplementation, suggesting that the effects of cinnamon on blood pressure may be dose- and duration-dependent.
- https://www.eurekaselect.com/184305/article – This article likely contains information on the effects of cinnamon, potentially focusing on its impact on blood pressure or other health parameters. Further review of the full article is needed to extract specific findings and limitations related to cinnamon supplementation.
- https://www.annfammed.org/content/11/5/452/tab-e-letters – This resource likely provides insights into the clinical applications of cinnamon, possibly focusing on its role in managing type 2 diabetes. It highlights that cinnamon can lead to a statistically significant decrease in fasting blood glucose and HbA1c levels in adults with type 2 diabetes.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4003790/ – This study provides evidence supporting the anti-inflammatory and antioxidant properties of cinnamon. It details how cinnamon exerts its effects through the modulation of NF-κB and other signaling pathways, contributing to its potential health benefits.
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