Cinnamon
Also known as: Cinnamomum verum, Cinnamomum zeylanicum, Ceylon cinnamon, Cassia cinnamon, cinnamaldehyde
Effective Dosage
250–3000 mg daily (varies by formulation and goal)
What the Science Says
Cinnamon is a common spice derived from the bark of Cinnamomum trees, used for centuries in traditional medicine. Clinical trials show it can meaningfully lower fasting blood sugar and HbA1c in people with type 2 diabetes, and may modestly reduce LDL cholesterol — effects seen at doses ranging from 250 mg extract to 3 g of whole powder daily over 3–4 months. Its active compound, cinnamaldehyde, also shows anti-inflammatory properties in animal studies, particularly for protecting the kidneys in diabetic conditions.
What It Doesn't Do
Won't replace diabetes medication — it's an add-on, not a cure. No solid evidence it causes meaningful weight loss. Doesn't significantly shrink your waistline or reduce body fat on its own. Not proven to prevent Alzheimer's in humans — the tau protein research is lab-only. Won't boost cognition unless you're literally smelling it as part of olfactory training.
Evidence-Based Benefits
Cinnamon is a common spice derived from the bark of Cinnamomum trees, used for centuries in traditional medicine. Clinical trials show it can meaningfully lower fasting blood sugar and HbA1c in people with type 2 diabetes, and may modestly reduce LDL cholesterol — effects seen at doses ranging from 250 mg extract to 3 g of whole powder daily over 3–4 months. Its active compound, cinnamaldehyde, also shows anti-inflammatory properties in animal studies, particularly for protecting the kidneys in diabetic conditions.
Moderate EvidenceEffective at: 250–3000 mg daily (varies by formulation and goal)
Source: auto-research
Absorption & Bioavailability
Unknown for most formulations. Cinnamaldehyde is the primary active compound; one pharmacokinetic study found standard doses of Ceylon cinnamon did not significantly inhibit the CYP2A6 enzyme in humans, suggesting typical supplement doses behave predictably in the body.
Red Flags to Watch For
- Cassia cinnamon (the cheap kind in most supplements) contains coumarin, which can damage the liver at high doses — Ceylon cinnamon is safer for regular supplementation
- Cinnamon-flavored vaping products caused measurable lung damage in animal studies — inhaling cinnamon in any form is not safe
- Most weight-loss claims are not supported by clinical data — a well-designed trial found no statistically significant changes in body weight or waist circumference
- Drug interaction risk: in vitro studies predicted cinnamon could affect CYP2A6 drug metabolism, though a human trial found no significant interaction at typical doses — still worth flagging with your doctor if you take medications
- Small or short-duration trials dominate the evidence base — long-term safety and efficacy data are limited
Products Containing Cinnamon
See how 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