Last verified: 17 days ago
Cinnamon
Also known as: Cinnamomum verum, Cinnamomum zeylanicum, Ceylon cinnamon, Cinnamomum cassia, cinnamaldehyde, true cinnamon
Evidence under review. — Not yet rated
Spice with real blood sugar and cholesterol benefits for type 2 diabetics. Species and dose matter.
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What it does
Cinnamon is a common spice derived from the bark of Cinnamomum trees, used for centuries in cooking and traditional medicine. Clinical trials show it can modestly reduce fasting blood sugar and...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
250-1000 mg/day (extract) or 3 g/day (whole spice) based on study doses
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Found in
Gosupps, Completia Diabetic, Nitro Wood™ Magnum and 2 more
What the Science Says
Cinnamon is a common spice derived from the bark of Cinnamomum trees, used for centuries in cooking and traditional medicine. Clinical trials show it can modestly reduce fasting blood sugar and HbA1c in people with type 2 diabetes, with effects seen at doses of 250–1000 mg of extract or about 3 g of whole spice daily over 3–4 months. Some evidence also suggests it can lower LDL cholesterol and total cholesterol, particularly at higher doses, though effects on body weight and body composition appear minimal.
What It Doesn't Do
Won't replace diabetes medication on its own. No proven benefit for weight loss — a 90-day trial found no significant change in body weight or waist size. Not a proven treatment for PCOS, cognitive decline, or gut health in humans based on available clinical data. Don't expect dramatic results if your blood sugar is already normal.
Evidence-Based Benefits
Lowers fasting blood sugar and HbA1c in people with type 2 diabetes.
Moderate EvidenceEffective at: 250–1000 mg extract or 3 g whole spice daily
Supporting studies (click to view on PubMed):
Reduces LDL and total cholesterol in people with type 2 diabetes or dyslipidemia.
Moderate EvidenceEffective at: 500 mg extract daily or combined with berberine
Supporting studies (click to view on PubMed):
Reduces insulin resistance and supports beta-cell function in type 2 diabetics.
Moderate EvidenceEffective at: 250–500 mg extract daily for at least 4 months
Supporting studies (click to view on PubMed):
Does not significantly reduce body weight or waist circumference.
Debunked EvidenceEffective at: 3 g/day for 90 days showed no significant effect
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Moderate — bioavailability varies significantly by species (Ceylon vs. cassia), preparation (whole spice vs. extract), and food matrix. Thermal processing above 150°C degrades key active compounds. Encapsulated forms may improve delivery.
Red Flags to Watch For
- Cassia cinnamon (the most common grocery store variety) contains high levels of coumarin — up to 3.6 g/kg — which can cause liver damage at high doses. Ceylon cinnamon has far less coumarin and is safer for regular supplementation.
- Most supplements don't specify the cinnamon species on the label. If it just says 'cinnamon,' it's likely cassia, which carries coumarin risk at supplemental doses.
- Clinical trials used extracts or standardized doses — sprinkling cinnamon on food is unlikely to deliver therapeutic amounts.
- People on diabetes medications should use caution: cinnamon may lower blood sugar further, increasing hypoglycemia risk.
Products Containing Cinnamon
See how Cinnamon is used in these analyzed products:
Frequently Asked Questions
What does Cinnamon do?
Spice with real blood sugar and cholesterol benefits for type 2 diabetics. Species and dose matter.
What is the effective dose of Cinnamon?
250-1000 mg/day (extract) or 3 g/day (whole spice) based on study doses
Is Cinnamon safe?
Cassia cinnamon (the most common grocery store variety) contains high levels of coumarin — up to 3.6 g/kg — which can cause liver damage at high doses. Ceylon cinnamon has far less coumarin and is safer for regular supplementation.
What doesn't Cinnamon do?
Won't replace diabetes medication on its own.
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: 2026-05-25