Ceylon Cinnamon
Also known as: Cinnamomum zeylanicum, Cinnamomum verum, true cinnamon, Sri Lanka cinnamon, CZ extract
Effective Dosage
250-1000 mg/day extract (based on clinical trial doses)
What the Science Says
Ceylon cinnamon is the 'true' cinnamon species (Cinnamomum zeylanicum), distinct from the cheaper cassia cinnamon found in most grocery stores. Clinical trials show it can meaningfully reduce fasting blood sugar and HbA1c in people with type 2 diabetes, with effects seen over 3-4 months at doses of 250-500 mg of extract daily. It may also modestly lower LDL and total cholesterol, and a small crossover trial found a single 1 g dose reduced the blood sugar spike after a starchy meal by roughly 21% in the first hour.
What It Doesn't Do
Not a replacement for diabetes medication — it was tested as an add-on, not a standalone treatment. Won't reliably lower LDL cholesterol on its own; one well-designed RCT found no significant LDL reduction at 1000 mg/day. No clinical evidence it fights cancer in humans — that research is only in lab cells. No proven weight loss effect. Blood sugar benefits appear strongest in people who already have diabetes, not healthy individuals.
Evidence-Based Benefits
Ceylon cinnamon is the 'true' cinnamon species (Cinnamomum zeylanicum), distinct from the cheaper cassia cinnamon found in most grocery stores. Clinical trials show it can meaningfully reduce fasting blood sugar and HbA1c in people with type 2 diabetes, with effects seen over 3-4 months at doses of 250-500 mg of extract daily. It may also modestly lower LDL and total cholesterol, and a small crossover trial found a single 1 g dose reduced the blood sugar spike after a starchy meal by roughly 21% in the first hour.
Moderate EvidenceEffective at: 250-1000 mg/day extract (based on clinical trial doses)
Source: auto-research
Absorption & Bioavailability
Unknown for standardized extract formulations. One study used a hydro-alcoholic extract and found it more effective than aqueous extract in preclinical models, suggesting extraction method matters. Cyclodextrin-assisted extraction may improve bioavailability of active compounds, but human data are lacking.
Red Flags to Watch For
- Ceylon cinnamon is often mislabeled or confused with cassia cinnamon (Cinnamomum cassia) — most cheap cinnamon supplements are cassia, not Ceylon; check the Latin name on the label
- Cassia cinnamon contains high levels of coumarin, which can cause liver damage at supplement doses — Ceylon has much lower coumarin, so species verification matters for safety
- Most clinical trials in this dataset were conducted in Sri Lanka by overlapping research groups, which limits generalizability and introduces potential regional bias
- People on diabetes medications should use caution — combining Ceylon cinnamon with blood sugar-lowering drugs could cause hypoglycemia
- Two participants in a phase I trial dropped out due to dyspepsia (stomach upset), so GI side effects are possible
Products Containing Ceylon Cinnamon
See how Ceylon Cinnamon is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-09