Cinnamon (Cinnamomum cassia / verum)
Spice with meta-analysis signal for modest fasting glucose and LDL reductions, effect real but heterogeneous across trials.
Why
Cinnamon (Cinnamomum cassia or C. verum) has been studied in type 2 diabetes and metabolic syndrome for two decades. Meta-analyses of RCTs report modest reductions in fasting glucose (around 0.5 mmol/L on average), total cholesterol and LDL versus placebo. Effect is heterogeneous across trials, partially explained by cinnamaldehyde and coumarin content differences between Ceylon (verum) and Cassia varieties. Cassia is the trial-typical form; Ceylon is preferred for chronic use due to lower coumarin content.
How it works
Cinnamaldehyde and methylhydroxychalcone polymer (MHCP) mimic insulin effects on glucose uptake, slow gastric emptying, and inhibit intestinal α-glucosidase, collectively reducing postprandial glucose. Polyphenols contribute antioxidant effects.
Expected onset · Glucose effects over 4–12 weeks; lipid effects over 12 weeks
How to take
Dosage
1–6 g/day of cinnamon powder, or equivalent standardised extract (e.g. 250 mg twice daily of aqueous extract). Studies range widely.
Timing
With main meals to blunt postprandial glucose
On the label
Specify 'Ceylon cinnamon' (Cinnamomum verum) for chronic use to minimise coumarin exposure. 'Cassia' is what most generic cinnamon is.
Ideal for
Adults with prediabetes, mild type 2 diabetes, or metabolic syndrome looking for an adjunct to dietary changes.
Safety
Evidence
Allen 2013 Ann Fam Med meta-analysis (10 RCTs, n=543): cinnamon reduced fasting plasma glucose by 0.49 mmol/L, total cholesterol by 0.41 mmol/L and LDL by 0.31 mmol/L vs control in type 2 diabetes. Effect modest, heterogeneous across trials. EFSA coumarin TDI shapes the practical choice toward Ceylon cinnamon for chronic use.
Where to get it
Shop Cinnamon (Cinnamomum cassia / verum) on AmazonSponsored · As an Amazon Associate, Healicus earns from qualifying purchases.