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Organic Ceylon Cinnamon Powder

Also known as: Cinnamomum verum, Cinnamomum zeylanicum, Ceylon cinnamon, True cinnamon, Sri Lankan cinnamon

Overview

Ceylon cinnamon, derived from the inner bark of the _Cinnamomum verum_ tree native to Sri Lanka, is a spice and herbal supplement known for its delicate, sweet flavor. Unlike cassia cinnamon, Ceylon cinnamon has a lower coumarin content, making it safer for regular consumption. It is traditionally used in culinary applications and is increasingly popular as a dietary supplement due to its potential health benefits. Research suggests that Ceylon cinnamon may aid in weight management, blood sugar control, and improving lipid profiles. It is available in various forms, including powder and capsules, and is sourced primarily from Sri Lanka. The growing body of research, including systematic reviews and meta-analyses, supports its potential health benefits, positioning it as a valuable adjunct to a healthy lifestyle.

Benefits

Ceylon cinnamon offers several evidence-based benefits. Meta-analyses indicate significant reductions in body weight (WMD: -1.02 kg), BMI (WMD: -0.51 kg/m²), waist circumference (WMD: -2.40 cm), and fat mass (WMD: -1.02%) with cinnamon supplementation. Furthermore, it reduces blood triglycerides (WMD: -0.27 mmol/L) and total cholesterol concentrations (WMD: -0.36 mmol/L). These effects are particularly pronounced in individuals under 50 years old and those with a baseline BMI of ≥30 kg/m². While less robust, some evidence suggests modest improvements in blood pressure. Significant reductions in fat mass are observed at dosages of ≥2 g/d when administered for ≥12 weeks. Cinnamon may also help reduce fasting blood sugar levels in people with diabetes.

How it works

Ceylon cinnamon's active compounds, primarily cinnamaldehyde, influence insulin sensitivity, glucose metabolism, and lipid metabolism. It enhances insulin sensitivity and glucose uptake in tissues, impacting the metabolic system. Cinnamon also affects the cardiovascular system by potentially reducing blood pressure and improving lipid profiles. The compound acts on molecular targets such as insulin receptors, glucose transporters, and enzymes involved in lipid metabolism. While specific data on absorption rates are limited, the bioavailability of cinnamon's active compounds is relatively high when consumed orally.

Side effects

Ceylon cinnamon is generally considered safe when consumed in moderation. Common side effects are rare at typical dosages. Uncommon side effects (1-5%) may include gastrointestinal discomfort and allergic reactions. Rare side effects (<1%) could involve liver or kidney issues, particularly with high coumarin intake, although Ceylon cinnamon has lower coumarin levels than cassia cinnamon. Potential drug interactions exist with blood thinners and medications for diabetes. Individuals with liver or kidney conditions or those taking blood thinners should exercise caution. Pregnant or breastfeeding women should consult healthcare providers before using cinnamon supplements.

Dosage

The minimum effective dose of Ceylon cinnamon is typically around 1-2 grams per day. Optimal dosage ranges are 2-3 grams per day for significant effects on weight and lipid profiles. There is no established maximum safe dose, but high doses (>6 grams/day) are not recommended due to potential coumarin toxicity. It can be taken with meals to minimize gastrointestinal discomfort. Powder or capsule forms are common; ensure the product is labeled as Ceylon cinnamon to avoid high coumarin intake. Bioavailability is generally good, but absorption may be enhanced when taken with fatty meals.

FAQs

Is Ceylon cinnamon safe?

Ceylon cinnamon is safer than cassia cinnamon due to its lower coumarin content. However, consume it in moderation and avoid high doses to prevent potential side effects.

When should I take Ceylon cinnamon?

There is no specific timing for administration, but taking it with meals can help minimize gastrointestinal side effects.

What results can I expect?

Significant improvements in weight management and lipid profiles can be expected over several weeks to months of consistent supplementation as part of a healthy lifestyle.

Is cinnamon a quick fix for weight loss?

No, cinnamon is not a magic bullet for weight loss or lipid management; it should be used as part of a comprehensive health plan including diet and exercise.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/30799194/ – This systematic review and meta-analysis of 12 trials (786 subjects) found that cinnamon supplementation significantly reduced body weight, BMI, waist circumference, and fat mass. The effects were observed at ≥12 weeks, with greater effects in subjects aged <50 years and those with a baseline BMI of ≥30 kg/m².
https://www.clinicalnutritionjournal.com/article/S0261-5614(19)30071-8/abstract – This meta-analysis of RCTs with 750 participants showed that cinnamon supplementation reduced blood triglycerides and total cholesterol without affecting LDL-C and HDL-C. The study highlights the potential benefits of cinnamon in improving blood lipid profiles, although no significant association with HDL-C changes and duration of supplementation was found.
https://pubmed.ncbi.nlm.nih.gov/28887086/ – This meta-analysis of RCTs suggests that cinnamon supplementation may improve blood pressure, although more studies are needed to confirm this effect. The limited availability of studies indicates that the evidence for blood pressure improvement is less robust compared to weight management and lipid profile benefits.
https://www.livestrong.com/article/516598-the-health-benefits-between-ceylon-cinnamon-and-cassia/ – This article discusses the health benefits of Ceylon and Cassia cinnamon, highlighting that Ceylon cinnamon has lower coumarin levels, making it a safer option for regular consumption. It emphasizes the importance of choosing Ceylon cinnamon to minimize the risk of liver damage associated with high coumarin intake from Cassia cinnamon.
https://clinicalnutritionespen.com/article/S2405-4577(20)30003-6/fulltext – This study provides a comprehensive overview of cinnamon's effects on metabolic health, including its impact on blood glucose, lipid profiles, and antioxidant status. It underscores the potential of cinnamon as a dietary adjunct for managing metabolic disorders, while also noting the variability in study designs and cinnamon types used in research.