Cinnamon (Cinnamomum cassia)
Cinnamon, specifically Cassia Cinnamon (Cinnamomum cassia), is a dietary supplement derived from the dried inner bark of an evergreen tree. It is the most common and widely available type of cinnamon in North America and is prized for its strong, spicy flavor [3]. For thousands of years, it has been used not only as a culinary spice but also as a traditional medicine for various ailments [1].
Modern research has focused on its potential to help manage blood sugar levels in individuals with type 2 diabetes, owing to its ability to improve insulin sensitivity. However, a critical distinction must be made between Cassia cinnamon and its counterpart, Ceylon cinnamon (Cinnamomum verum), due to a significant difference in the content of a naturally occurring compound called coumarin, which can be toxic in high doses [2].
Chemical Composition and Key Bioactive Compounds
Cassia cinnamon is rich in powerful antioxidants and other beneficial compounds that contribute to its medicinal properties.
| Nutrient Category | Specific Nutrients & Compounds |
|---|---|
| Key Bioactive Compounds | Cinnamaldehyde, Coumarin, Polyphenol Antioxidants |
| Minerals | Manganese, Calcium, Iron |
| Other | Dietary Fiber |
Sources: Healthline (2023) [1, 2], WebMD [3]
Key Bioactive Compounds
- Cinnamaldehyde: This compound is responsible for most of cinnamon’s characteristic flavor and aroma. It also possesses antimicrobial and antifungal properties [3].
- Polyphenol Antioxidants: Cinnamon is loaded with potent polyphenol antioxidants. One study found that cinnamon supplementation could significantly increase antioxidant levels in the blood while reducing markers of inflammation [1].
- Coumarin: This is a natural compound that is present in high concentrations in Cassia cinnamon. While it has some beneficial properties, it is also known to be potentially harmful to the liver in large doses [2, 3].
Health Benefits
Cassia cinnamon is most well-known and studied for its effects on blood sugar control.
Blood Sugar Management (Diabetes)
Cassia cinnamon is considered Possibly Effective for helping to control blood sugar in people with type 2 diabetes. It does not appear to be effective for type 1 diabetes [3].
Its mechanisms of action include:
- Slowing Carbohydrate Digestion: It interferes with numerous digestive enzymes, which slows the breakdown of carbohydrates in the digestive tract after a meal [1].
- Improving Insulin Sensitivity: A key compound in cinnamon can mimic the effects of insulin, improving the uptake of sugar from the bloodstream into the cells [1, 3].
Numerous human studies have confirmed these beneficial effects, showing that daily supplementation can lower fasting blood sugar levels and improve hemoglobin A1c, a long-term marker of blood sugar control [1].
Heart Disease Risk Reduction
Some studies suggest that cinnamon may help reduce the risk of heart disease. Supplementing with at least 1.5 grams (about 3/4 of a teaspoon) of cinnamon per day has been shown to reduce levels of triglycerides, total cholesterol, and LDL (bad) cholesterol in people with metabolic disease. It has also been shown to reduce blood pressure when consumed consistently for at least 8 weeks [1].
Dosage and Usage
For medicinal purposes, the following doses have been studied in adults:
- For Diabetes: Doses ranging from 1 to 6 grams (approximately 0.5 to 2 teaspoons) of Cassia cinnamon powder per day have been used in studies for up to 4 months [1, 3].
It is important to consult a healthcare provider to determine the appropriate dose for a specific condition.
Safety and Precautions
While generally safe when consumed in amounts typically found in food, the high coumarin content in Cassia cinnamon poses a significant risk when taken in large or long-term supplemental doses.
CRITICAL WARNING: Coumarin Toxicity
Cassia contains a lot of coumarin, which can be toxic in large quantities. It is much safer to choose Ceylon if you eat a lot of cinnamon. [2]
The Tolerable Daily Intake (TDI) for coumarin is set at 0.1 mg per kg of body weight. Cassia cinnamon contains approximately 1% coumarin, which is about 250 times more than Ceylon cinnamon. For many individuals, consuming just 1-2 teaspoons of Cassia cinnamon could exceed the daily limit [2].
- Liver Damage: Taking large amounts of coumarin can cause liver damage, especially in people with pre-existing liver disease. Individuals with liver conditions should not take Cassia cinnamon in amounts larger than those normally found in food [3].
Other Precautions
- Surgery: Cassia cinnamon might lower blood sugar and could interfere with blood sugar control during and after surgery. It is recommended to stop taking Cassia cinnamon as a supplement at least 2 weeks before a scheduled surgery [3].
- Pregnancy and Breast-feeding: While safe in food amounts, there is not enough reliable information to know if larger medicinal amounts are safe. It is best to stick to food amounts during pregnancy and breast-feeding [3].
Major Drug Interactions
MODERATE Interaction – Be Cautious:
- Diabetes Medications: Taking Cassia cinnamon along with diabetes medications can cause blood sugar to drop too low (hypoglycemia). Blood sugar levels should be monitored closely [3].
- Hepatotoxic Drugs (Medications that can harm the liver): Combining large doses of Cassia cinnamon with other medications that can harm the liver might increase the risk of liver damage [3].
