Heart/Inflammation

Cinnamon

Common spice with modest evidence for lowering blood sugar and improving lipids in people with diabetes or insulin resistance.

Cinnamon

Common spice with modest evidence for lowering blood sugar and improving lipids in people with diabetes or insulin resistance.

score

evidence

Caution

risk

Proven Benefits

01Lowers fasting blood glucose

02Reduces HbA1c

03Lowers triglycerides

04May lower LDL cholesterol

05May lower blood pressure

06May reduce hs-CRP

07May reduce oxidative stress

Chemical Forms

Recommended

Ceylon cinnamon (Cinnamomum verum)
Species-identified cinnamon bark extract (standardized to procyanidins/type-A polymers)
Cassia cinnamon (Cinnamomum cassia) — more trial data but limit long-term high doses

Avoid

Unlabeled cinnamon blends or extracts of unknown species

Expert Note

Ceylon has far less coumarin (~0.004%) than cassia (~1%), making it better for chronic use. Cassia is used in more trials, but species matters because coumarin drives liver risk. Standardized bark extracts are useful when the label states the species and polyphenol content.

Protocol

Amount

1-3 g species-identified powder or 250-500 mg standardized extract

Frequency

Once or twice daily

When

With meals, especially carbohydrate-containing meals.

Condition-Based Dosing

Type 2 diabetes or prediabetes (HbA1c 5.7-8.5%)

1-3 g/day species-identified cinnamon powder or 250-500 mg/day standardized extract— Effects are modest; do not replace diabetes medication. Prefer Ceylon or a coumarin-tested product for long-term use.

General metabolic support in healthy adults

500 mg-1 g/day— Benefit is uncertain in normoglycemic individuals; food use is usually enough.

Safety & Limits

Upper Safe Limit

0.1 mg/kg/day coumarin (EFSA TDI; ≈0.6 g/day cassia powder at ~1% coumarin; Ceylon has no established UL)

Cycling

Safe for continuous use

Contraindications

Chronic liver disease or hepatitis — avoid cassia; coumarin can raise liver enzymes

Anticoagulant therapy or bleeding disorders — additive bleeding risk with cassia

Pregnancy at supplement doses — insufficient safety data

Diabetes medications (insulin, sulfonylureas) — use only with clinician guidance

Avoid Combining With

✕Diabetes medications like insulin or sulfonylureas (additive glucose-lowering — monitor glucose)
✕Warfarin or other anticoagulants (theoretical bleeding risk; cassia contains coumarin)

Updated Invalid Date