Cinnamon Supercritical Extract
Also known as: Cinnamomum zeylanicum, Cinnamon, Cassia Cinnamon, Ceylon Cinnamon, Cinnamon Supercritical Extract, Cinnamomum cassia
Overview
Cinnamon is derived from the bark of *Cinnamomum cassia* or *Cinnamomum zeylanicum*, and is widely recognized for its culinary and medicinal uses. Traditionally, it has been employed for enhancing metabolic health, especially for regulating blood glucose levels and managing weight. The active components of cinnamon, particularly cinnamaldehyde and various polyphenols, exhibit potent antioxidant properties and have been shown to mimic insulin-like effects, supporting its use across several health applications. Research maturity around cinnamon is moderate to high, with numerous clinical trials exploring its benefits for conditions related to metabolic syndrome. It is primarily available in supplement forms such as extracts and powders, which vary in their bioavailability and efficacy.
Benefits
Cinnamon supplementation has several evidence-based benefits, particularly for glycaemic control. Meta-analyses indicate reductions in HbA1c levels by approximately 0.09% and fasting blood glucose levels by 0.84 mmol/l in response to supplementation. Furthermore, cinnamon aids in weight management, showing reductions in body weight and BMI in populations including those with type 2 diabetes and polycystic ovary syndrome (PCOS). There is also evidence supporting improvements in antioxidant status and potential reductions in systolic blood pressure. The most significant effects have been observed in individuals with type 2 diabetes, where cinnamon supplementation appears to enhance insulin sensitivity and glucose metabolism, making it a useful component of integrated lifestyle interventions.
How it works
Cinnamon's beneficial effects are primarily attributed to its active compounds, particularly cinnamaldehyde, which facilitates the uptake of glucose in adipose tissues and skeletal muscles, mimicking insulin's action. Furthermore, cinnamon inhibits hepatic glucose production by suppressing key gluconeogenic enzymes, thereby improving insulin sensitivity. This dual action significantly contributes to a reduction in blood glucose levels, which is advantageous for metabolic health management.
Side effects
Cinnamon is generally safe when consumed in moderate amounts; however, excessive doses or prolonged use may lead to various adverse effects. Common side effects occurring in over 5% of users include gastrointestinal discomfort, such as nausea and stomach upset. Uncommon side effects occurring in 1-5% of consumers may involve allergic reactions, such as skin rashes. Severe reactions, including liver toxicity, although rare (<1%), have been reported. Cinnamon may interact with medications, particularly blood thinners and those affecting blood sugar levels, which necessitates caution in specific populations, particularly pregnant or breastfeeding individuals and those with known liver conditions. Consultation with a healthcare provider is advisable for those with these concerns or who are considering high doses.
Dosage
For glycaemic control, the minimum effective dose of cinnamon is approximately 1 g/day. For significant weight management benefits, higher doses of at least 3 g/day are recommended. Generally, optimal dosage ranges fall between 1-6 g/day for best results, with consistent daily intake being vital. While no maximum safe dose is established, doses exceeding 6 g/day should be approached cautiously due to potential adverse effects. The timing of consumption is flexible, yet routine intake is essential to maximize benefits. Different forms, particularly supercritical extracts, may vary in bioavailability, necessitating a thorough understanding when selecting cinnamon supplements.
FAQs
Is cinnamon safe to take?
Cinnamon is generally safe in moderate amounts; however, high doses and certain health conditions may require caution.
What is the best time to take cinnamon supplements?
There is no specific timing proven to be more effective; consistent daily intake is recommended for optimal benefits.
How quickly can I expect results from cinnamon?
Improvements in glycaemic control and weight management may be noticeable within a few months of consistent supplementation.
Can cinnamon replace diabetes medications?
Cinnamon should not replace conventional diabetes treatments but can serve as a complementary supplement.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7820880/ – This systematic review highlights the effects of cinnamon supplementation on glycaemic control and metabolic parameters in individuals with type 2 diabetes. Key findings indicate that cinnamon correlates with improvements in HbA1c and fasting blood glucose, supporting its role in diabetes management.
- https://www.frontiersin.org/articles/10.3389/fnut.2021.724731/full – This study evaluates the metabolic effects of cinnamon including its role in weight management and blood sugar regulation, showing significant alterations in body weight and glucose metabolism among participants with metabolic disorders.
