The inner bark of the cinnamon tree.
Why it’s used: Traditionally used to support normal blood sugar and digestion.
Cinnamon is the dried inner bark of trees in the Cinnamomum genus. Strips of bark are peeled away and dried, curling into the familiar quills or sticks. There are two main kinds: Ceylon cinnamon, Cinnamomum verum, from Sri Lanka, which is delicate and sweet, and cassia cinnamon, Cinnamomum cassia, from China and South-East Asia, which is stronger, darker and most common in UK supermarkets.
Cinnamon has been prized as a spice for thousands of years and is traditionally used to support normal blood sugar and digestion. Researchers have studied cinnamon in a number of trials looking at blood sugar, with mixed results, and it has no authorised health claim.
The type matters. Cassia naturally contains much more coumarin, a compound that can affect the liver in people who are sensitive to it, than Ceylon cinnamon does. On labels you will see cinnamon bark powder, cinnamon extract, Cinnamomum cassia, Cinnamomum verum or Ceylon cinnamon. Water-based extracts and Ceylon cinnamon generally contain less coumarin.
3 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of 24 randomised controlled trials in people with type 2 diabetes. Cinnamon significantly reduced fasting blood sugar (SMD -1.32), HOMA-IR and HbA1c (SMD -0.67), but did not change insulin levels.
Meta-analysis of 16 randomised controlled trials. Fasting glucose fell by 0.545 mmol/L and HOMA-IR also fell versus placebo, with no significant change in HbA1c or blood lipids and high heterogeneity.
Double-blind randomised crossover trial in 18 adults with obesity and prediabetes using continuous glucose monitoring. Cinnamon lowered 24-hour glucose, glucose area under the curve and glucose peaks compared with placebo, without more digestive symptoms.
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Ceylon cinnamon comes from Sri Lanka and has a milder, sweeter taste. Cassia comes mainly from China and South-East Asia and is stronger. Cassia contains much more coumarin, so Ceylon is preferred for regular use.
It depends on the type. Germany's BfR estimates a 60 kg adult reaches the safe coumarin limit at about 2 g of cassia cinnamon a day. Ceylon cinnamon contains far less coumarin, so it is the better choice if you use cinnamon daily.
No. Coumarin is a natural flavour compound in cassia cinnamon and tonka beans. Warfarin is a different, man-made medicine from the coumarin family of anticoagulants. The concern with coumarin in cinnamon is the liver, not blood thinning.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Mix Oats, Milk and Cinnamon: No Flour or Sugar, Easy, Quick and Healthy
Patricia Leite, Nutricionista, CRN-RJ registered (Brazil) · Patricia Delicious Nutrition on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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