Cinnamon is a popular spice worldwide, known for its warm, sweet flavor and distinctive aroma. It is commonly used in both sweet and savory dishes, adding a unique touch to everything from pastries and desserts to curries and stews. It is also used in consumer products such as perfumes, air fresheners, essential oils, and personal care products.
This spice is extracted from the inner bark of several tree species of the genus Cinnamomum. The two main varieties are Ceylon cinnamon, also known as “true” cinnamon, which originates in Sri Lanka.1 And more widely available is cassia cinnamon, which is produced in China.2 Although both types are commonly used, Ceylon cinnamon is considered superior in quality and flavor.
Cinnamon's rich history dates back to 2800 BC, when it was mentioned in Chinese literature.3 The ancient Egyptians used it in their embalming process, and in medieval Europe it was a status symbol for the wealthy and powerful. Cinnamon was so valuable that it was once considered more valuable than gold, and played a significant role in the spice trade.
In addition to its culinary and cultural significance, cinnamon has long been valued for its medicinal properties. One of its most appealing benefits is its anti-diabetic effects, which may be particularly useful for pre-diabetics, as highlighted in a March 2024 study.4 Published in the American Journal of Clinical Nutrition.
Study Finds Cinnamon Has Beneficial Blood Sugar Control Effects in Pre-Diabetes
Previous clinical studies5 Cinnamon has been shown to have a protective effect in controlling blood sugar levels. Based on this scientific evidence, a featured double-blind crossover study6 We investigated the effects of daily cinnamon supplementation on glucose concentrations in adults diagnosed with obesity and prediabetes.
The study initially involved 18 participants who followed a low-polyphenol and fiber diet for two weeks. For the next 10 weeks, they were randomly assigned to take 4 grams of cinnamon (a common spice) daily or a placebo for four weeks. Throughout the study, the researchers continuously monitored blood sugar levels while the participants kept a daily log of their digestive symptoms.
The study found that participants who took cinnamon had significantly lower 24-hour blood sugar levels and overall blood sugar levels. They also had 18.5 percent lower peak blood sugar levels compared to the placebo group. The researchers attributed these effects to the biologically active compounds in cinnamon.
“The glucose-lowering effects of cinnamon may be explained by its unique compounds and high polyphenol content. Cinnamon contains cinnamaldehyde, proanthocyanidins, coumarins, catechins, trans-cinnamic acid, and flavones.
Polyphenols improve insulin sensitivity by activating the insulin receptor through several mechanisms, including increasing autophosphorylation of the insulin receptor, increasing glucose transporter-4 receptor synthesis and activation, and have anti-inflammatory effects and increasing hepatic glycogen synthesis, which may be beneficial in diabetes.”
Additional antidiabetic effects of cinnamon
In addition to containing anti-diabetic polyphenols, researchers observed that increasing cinnamon intake resulted in the following beneficial effects:7
1. Increased postprandial glucose-dependent insulin-stimulating polypeptide (GIP) levels — This hormone, produced in the intestines, helps stimulate insulin secretion when blood sugar levels are high. It also promotes the proliferation and survival of beta cells, insulin-producing cells located in the pancreas.
2. Improved gut microbiota – Cinnamon helped reduce the presence of Tetrasporobacter and Dialister bacteria in the gut. Tetrasporobacter has been linked to obesity, while Dialister has been linked to higher HbA1c levels in prediabetics, indicating worse blood sugar control.
In another in vitro study,8 According to a study conducted by the authors, cinnamon was found to promote the growth of beneficial bacteria such as Bifidobacterium and Lactobacillus, while reducing harmful bacteria such as Ruminococcus, Fusobacterium, and Clostridium.
Cinnamon helps reduce the risk of cardiovascular disease
In addition to glucose regulation, the featured study9 Cinnamon has also been highlighted for its ability to regulate triglyceride levels, especially after a meal. When triglyceride levels in the blood rise after a meal (postprandial hypertriglyceridemia), this is traditionally associated with a higher risk of cardiovascular disease, such as heart attack. Lowering these levels may reduce the risk of coronary artery disease, a condition that affects the blood vessels that supply the heart.
“Our study suggests that adding cinnamon to the diet may decrease total postprandial triglyceride concentrations… The triglyceride reduction… is likely the result of inhibition of insulin-mediated lipolysis, downregulation of hepatic VLDL secretion, and upregulation of triglyceride clearance from the circulation by lipoprotein lipase and residual receptor.” The author explained.
Previous studies have also highlighted the potential cardiovascular benefits of cinnamon. Article10 A study published in the Journal of Functional Foods reviewed existing data on the cardioprotective effects of cinnamon and found that it may help reduce the risk of cardiovascular disease, including ischemia, cardiac hypertrophy, and myocardial infarction.
It has also been shown to have beneficial effects on cardiovascular-related complications, including diabetes and other metabolic disorders. According to the researchers, “Cinnamon contains several bioactive compounds, such as phenols and volatile compounds. Cinnamaldehyde and cinnamic acid are among the major cinnamon compounds that have protective effects against cardiovascular diseases through various molecular mechanisms.”11
Other Ways Cinnamon Benefits Your Health
In addition to its effects on blood sugar and cardiovascular health, cinnamon offers several other potential health benefits. According to one study:12 Published in the journal Foods:
“The most interesting compounds among the bioactive components in the cinnamon tree include vanillic acid, caffeic acid, gallic acid, p-coumaric acid, ferulic acid, proanthocyanidins A and B, kaempferol, cinnamic acid, and cinnamaldehyde, which have various beneficial effects on the human body, including neuroprotection, hepatoprotection, cardioprotection, and gastrointestinal protection.
Most of these compounds are associated with antioxidant activity, enhancing the activity of catalase (CAT), superoxide dismutase (SOD) and glutathione peroxidase (GPx). Another important activity of the cinnamon plant complex is anti-inflammatory activity, which has been demonstrated in various cell and animal models and diseases such as colitis, arthritis and diabetes.”
Additionally, cinnamon has been shown to help reduce the risk of Parkinson's disease by preventing cell death due to oxidative stress and inhibiting reactive oxygen species production and autophagy dysregulation.13 research14 They also found that cinnamon helped inhibit the aggregation of tau proteins and the formation of amyloid beta peptides, which are associated with the development of Alzheimer's disease.
Cinnamon has also shown promising anticancer activities, including cytotoxic and antiproliferative effects against various cancer cells.15 These include cervical cancer, colon cancer, breast cancer, and liver cancer.16,17 This spice is also known for its powerful antifungal, antibacterial and antimicrobial effects, making it useful for protecting against gram-positive and gram-negative bacteria that can cause pathogenic diseases and for preserving foods and cosmetics.18
How to Choose and Prepare Cinnamon
As I mentioned, there are two main types of cinnamon: cassia and Ceylon. Cassia is darker, stronger in flavor, and more commonly found in grocery stores. Ceylon, on the other hand, is lighter in color, milder in flavor, more expensive, and harder to find.
More importantly, Ceylon contains low levels of a chemical called coumarin, which is a powerful anticoagulant but can also be carcinogenic and hepatotoxic.
Cassia contains up to 1% coumarin, while Ceylon cinnamon typically contains only trace amounts (about 0.004%).19 This is why I recommend using Ceylon cinnamon even though it is expensive.
Adding 1/4 to 1 teaspoon of cinnamon to your food or drink every day can help you reap the many benefits of this spice. You can also try cinnamon tea. Steep 1 (or 2) cinnamon sticks in 1.5 cups of hot water for 15 to 25 minutes and you have a warm, comforting drink that is not only delicious but also healthy.
Optimize your cellular energy to reduce your risk of chronic disease
Herbs and supplements like cinnamon can provide health benefits, but remember that they are not a panacea. Instead of relying solely on these supplement regimens, I urge you to take control of your health by focusing on a more fundamental aspect of wellness: cellular energy production.
I believe that the root cause of all disease is lack of cellular energy production due to mitochondrial dysfunction. In order for the body to recover from disease, it must produce sufficient cellular energy to fuel the repair and regeneration processes.
Unfortunately, many people live in a state of mitochondrial dysfunction, and three major mitochondrial poisons cause this: linoleic acid (LA) from vegetable and seed oils, estrogens and xenoestrogens from plastics, and wireless EMF radiation. To restore mitochondrial health and stop chronic disease, it is recommended to adopt the following strategies:
Reduce your LA intake Aim for 5 grams per day, or better yet 2 grams, avoiding processed foods, vegetable oils, chicken, pork, seeds and nuts. |
Make sure you are eating healthy carbs. Things like ripe fruit, raw honey, maple syrup. But keep in mind that you need good gut health to get the benefits of an optimal diet. If your gut health is compromised, eating high-fiber fruits and starches will only feed the pathogenic bacteria in your gut. If your gut health is not optimal, remove as much LA as possible and start with fruit juices without pulp, and slowly increase your intake of healthy carbs. |
Reduces lactic acid production and increases carbon dioxide. Because these two have opposing effects.20 For more information, see “The Biology of Carbon Dioxide.” |
Reduce your stress Chronic stress promotes the release of cortisol, which strongly inhibits mitochondrial function and biogenesis. Progesterone is a powerful cortisol blocker, so it can be very helpful here. I discuss this topic in more detail in my article “What You Need to Know About Estrogen and Serotonin.” |
Taking niacinamide supplementsMitochondria cannot make energy without it. I recommend taking 50 milligrams of niacinamide three times a day. |
Increase your intestinal Akkkermansia levels. Akkermansia muciniphila is a specific type of anaerobic bacteria that increases glucagon-like peptide (GLP), which may be useful in the treatment of diabetes and obesity. The ideal level of Akkermansia is about 3% to 4% of the microbiota.21,22,23,24 You can easily increase the levels of these beneficial bacteria in your gut by eating fruits rich in polyphenols and avoiding LA. You can also take probiotic and prebiotic supplements that help promote Akkermansia growth, such as Lactobacillus rhamnosus, Bifidobacterium animalis, Lactococcus lactis (probiotics) and oral fructooligosaccharides (oligofructose or FOS, a common prebiotic). |
