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Cinnamon (Cinnamomum verum / Cinnamomum cassia)
A polyphenol-rich spice studied mainly for modest improvements in blood sugar and blood lipids; choose Ceylon to limit coumarin.
What the evidence says
Most Cinnamon studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality meta-analyses and randomised trials published 2011–2025 with a typical study size of 140 participants.
Based on 20 studies · 15 meta-analyses · 3 RCTs · 366 total participants
Confidence
HighWhat the studies found
By outcome
2 more outcomes with fewer studies not shown.
Cinnamon has an evidence score of 6.8/10 — moderate evidence based on 20 indexed studies, including 15 meta-analyses. A polyphenol-rich spice studied mainly for modest improvements in blood sugar and blood lipids; choose Ceylon to limit coumarin. Representative study: PMID 37818728.
The commonly studied dose of Cinnamon is 1000-6000mg (1-6g) cinnamon powder daily, or 250-500mg standardized extract; prefer Ceylon for regular use. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
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Last reviewed June 2026 · evidence from 20 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Cinnamon is the dried inner bark of Cinnamomum trees, used both as a culinary spice and a supplement. Its polyphenols (notably cinnamaldehyde and procyanidins) are studied for supporting insulin sensitivity and glucose metabolism, with a large body of randomized trials and meta-analyses showing modest, somewhat heterogeneous reductions in fasting blood glucose and blood lipids. Two main types are sold: Ceylon ('true' cinnamon, Cinnamomum verum) and the more common Cassia (Cinnamomum cassia). Cassia is much higher in coumarin, a compound that can stress the liver at high intakes, so Ceylon is preferred for regular supplemental use.
Cinnamon polyphenols improve insulin receptor sensitivity and glucose uptake in peripheral tissues.
Inhibits intestinal alpha-glucosidase and alpha-amylase, blunting post-meal glucose spikes.
Cinnamaldehyde and procyanidins reduce oxidative stress that contributes to insulin resistance.
Modulates cholesterol and triglyceride handling, contributing to small improvements in blood lipids.
1000-6000mg (1-6g) cinnamon powder daily, or 250-500mg standardized extract; prefer Ceylon for regular use
Take with food
| Form | Type |
|---|---|
| 🧪Ceylon cinnamon powder or standardized aqueous extract | Recommended |
| 🧪Cassia cinnamon powder (limit dose) | Alternative |
| 💊Capsules | Alternative |
Choose Ceylon (Cinnamomum verum) for regular use to minimize coumarin exposure.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Take with carbohydrate-containing meals; can split across meals.
Dose-response data unavailable. The current published research for Cinnamon does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Reduces fasting blood sugar, most consistently in type 2 diabetes and pre-diabetes.
Lowers HOMA-IR in several trials.
Small reductions in total cholesterol and triglycerides.
Small reductions in systolic and diastolic blood pressure.
Some people experience mild heartburn or stomach upset, usually at higher doses.
Effects are modest and inconsistent between individuals and cinnamon types; not a replacement for medication.
Culinary amounts are fine; avoid concentrated supplemental doses without medical advice.
Monitor blood glucose; coordinate with your clinician to avoid hypoglycemia.
Prefer low-coumarin Ceylon and avoid high Cassia doses.
Additive blood-sugar lowering — monitor for hypoglycemia and adjust as needed with your clinician.
High-coumarin Cassia may add to bleeding risk; Ceylon is lower risk.
High-dose Cassia coumarin may add to liver stress.
Tip: Take with food; reduce dose; use extract
Tip: Use capsules or mix into food
Tip: Use Ceylon; avoid prolonged high Cassia doses
Both target glucose metabolism through different mechanisms.
Complementary support for insulin sensitivity and blood-sugar control.
Berberine is a more potent glucose-lowering agent; cinnamon adds a milder, polyphenol-based effect.
Layered support for glycemic control (monitor for additive blood-sugar lowering).
Both provide antioxidant support relevant to insulin sensitivity.
Combined antioxidant and glucose-metabolism support.
Magnesium status is tied to insulin sensitivity and complements cinnamon's effects.
Broader metabolic support for glucose handling.
Both are studied for modest blood-sugar support.
Broader botanical support for glucose metabolism.
Both modestly support post-meal glucose control.
Layered blood-sugar support.
Both modestly support blood-sugar control.
Layered glycemic support.
The best time to take Cinnamon is with meals. Taking it with food is preferred. Taken with carbohydrate-containing meals to blunt post-meal glucose spikes; splitting across meals is common.
Cinnamon is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are mild GI upset / heartburn, mouth irritation (with powder), liver enzyme elevation (high-dose Cassia, coumarin). Use caution if any of these apply to you: Liver disease (especially with high-coumarin Cassia); Known cinnamon or balsam of Peru allergy.
Activates AMPK to regulate blood sugar, improve insulin sensitivity, and support lipid metabolism — comparable to metformin in some trials.