Cinnamon gum, cinnamon rolls, cinnamon in coffee, cinnamon applesauce… Cinnamon is ubiquitous in our everyday taste experience. If used in the right context, it also has several potential benefits to our well-being – from lowering the risk of diabetes to helping with menstrual disorders and overweight.<\/p>\n
There are two main varieties of cinnamon available on the market today:<\/p>\n
The major compound in cinnamon is called cinnamaldehyde, which is oxidized into cinnamic acid. In the liver, this cinnamic acid is oxidized into sodium benzoate<\/a> (NaB) [R<\/a>].<\/p>\n After it is consumed, NaB rapidly passes through the blood-brain barrier (BBB). Similarly, after the whole spice cinnamon has been consumed, NaB can be detected in the hippocampus of the brain [R<\/a>].<\/p>\n The following benefits are attributed to the spice cinnamon and\/or its metabolite, sodium benzoate:<\/p>\n In a clinical trial on 80 women, cinnamon taken during the first 72 hours of a menstrual cycle reduced menstrual cramps [R<\/a>].<\/p>\n Women with polycystic ovarian syndrome (PCOS) have irregular menstrual cycles, hormone imbalances (excess of androgens), and metabolic risk factors (such as insulin<\/a> resistance<\/a> and high blood fat levels). In a clinical trial on 45 women with this condition, taking cinnamon supplements helped improve menstrual regularity. In 3 other trials on 165 women, cinnamon improved insulin sensitivity<\/a> and blood fat profile (it reduced triglycerides<\/a>, total cholesterol<\/a>, and LDL<\/a> cholesterol while increasing HDL<\/a> cholesterol) [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Although limited, the evidence suggests that cinnamon may help with menstrual disorders (especially with PCOS). You may discuss with your doctor if taking cinnamon as an add-on to your treatment regime is recommended. Never take cinnamon in place of what your doctor recommends or prescribes.<\/p>\n Preliminary evidence suggests that cinnamon reduces<\/strong> insulin<\/strong><\/a> resistance<\/strong><\/a> and may function like insulin<\/a> (insulin mimic<\/strong>), thus helping lower blood sugar levels [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n In 5 clinical trials on over 300 people with type 2 diabetes, cinnamon lowered <\/strong>fasting<\/strong><\/a> blood sugar levels by up to 10-29%. However, it was ineffective in 3 trials on 177 people with this condition<\/strong> [R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Cinnamon also reduced blood sugar and insulin resistance in 2 clinical trials on 52 obese people and one trial on 116 people with metabolic syndrome, but not in another trial on 10 prediabetic people [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n A dietary supplement with cinnamon, chromium<\/a>, and carnosine<\/a> decreased fasting blood sugar and promoted weight loss<\/a> in a clinical trial on 62 obese, pre-diabetic people. However, honey<\/a> supplemented with these compounds was ineffective in another trial on 12 people with type 2 diabetes [R<\/a>, R<\/a>].<\/p>\n In 3 clinical trials on 52 healthy people, cinnamon lowered blood sugar levels after meals. Its compound cinnamyl isobutyrate was similarly effective in another trial on 26 people. Continued cinnamon intake for 14 days improved blood sugar control and insulin sensitivity in 8 healthy men, but the effects quickly disappeared when they stopped taking it [R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Cassia cinnamon (C<\/em>. burmannii<\/em>) helped lower blood sugar levels after meals in 30 healthy people and 10 obese women. However, it had no effect on insulin sensitivity in these obese women and in 21 prediabetic people. It was equally ineffective at lowering fasting sugar in 60 people with type 2 diabetes [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Although most clinical trials suggest that Ceylan (but not Cassia) cinnamon improves blood sugar control and insulin sensitivity, there are many studies that failed to show any effects. For this reason, it\u2019s difficult to draw conclusions. Further clinical research is needed to shed some light on this potential benefit of cinnamon.<\/p>\n PATHWAYS<\/strong>:<\/p>\n Cinnamon\u2019s active compounds may help with diabetes by:<\/p>\n Cinnamon lowered total cholesterol in a clinical trial on 28 healthy volunteers, but had no effect on blood lipids or blood vessel function in another trial on 9 people [R<\/a>, R<\/a>].<\/p>\n In 3 clinical trials on over 200 people with type 2 diabetes or metabolic syndrome, cinnamon supplementation lowered blood pressure and improved blood lipid profile (by reducing triglycerides, total cholesterol and LDL cholesterol, while increasing HDL cholesterol) [R<\/a>, R<\/a>, R<\/a>].<\/p>\n However, it failed to lower blood lipids in 2 trials on over 150 people with this condition and had no effect on heart rate<\/a> in another trial on over 100 prediabetics [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Cinnamon improved the blood fat profile (by reducing triglycerides, total cholesterol and LDL cholesterol, while increasing HDL cholesterol) in 2 trials on 150 women with polycystic ovarian syndrome [R<\/a>, R<\/a>].<\/p>\n Taken together, some studies suggest that cinnamon may help prevent heart disease by lowering blood pressure and improving blood fat profile (especially in people with metabolic and polycystic ovarian syndromes), but the results are mixed. More clinical research is needed to clarify this potential benefit.<\/p>\n PATHWAYS<\/strong>:<\/p>\n In a clinical trial on 105 healthy people, a mouthwash with cinnamon was almost as effective as a conventional antimicrobial (chlorhexidine gluconate) at reducing plaque and preserving gum health [R<\/a>].<\/p>\n In another trial on 15 healthy people, chewing gum with cinnamon reduced the salivary counts of the bacteria that cause bad breath [R<\/a>].<\/p>\n Cinnamon also inhibited the bacteria that cause cavities and gum disease in test tubes [R<\/a>].<\/p>\n Although the results are promising, there are too few clinical trials to claim that cinnamon helps preserve oral health. More clinical research is required.<\/p>\n In a clinical trial on 62 overweight people with type 2 diabetes, a dietary supplement with cinnamon, chromium, and carnosine reduced fat mass<\/strong>. In another trial on 105 people with this condition, cinnamon had no effect on blood sugar and insulin sensitivity but reduced body weight<\/strong>. Similarly, honey supplemented with cinnamon, chromium, and magnesium<\/a> only made 12 people with type 2 diabetes lose weight<\/strong> [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Women with polycystic ovarian syndrome lost weight after taking cinnamon capsules for 8 weeks in a trial on 84 women [R<\/a>].<\/p>\n However, cinnamon extract had no effect on body weight in a clinical trial on 28 healthy people [R<\/a>].<\/p>\n Cinnamon blocked the absorption of carbs <\/strong>in animal studies [R<\/a>, R<\/a>].<\/p>\n Cinnamaldehyde significantly lowered <\/strong>ghrelin<\/strong><\/a> secretion<\/strong> in obese mice. It also significantly reduced their food intake and cumulative weight gain<\/strong> and improved glucose<\/a> tolerance without changing insulin<\/a> secretion [R<\/a>].<\/p>\n Although the studies suggest that cinnamon may help lose weight in people with type 2 diabetes or polycystic ovarian syndrome, the evidence is insufficient. More clinical trials on larger populations are needed to draw this conclusion for certain.<\/p>\n PATHWAYS:<\/strong><\/p>\n Cinnamon reduced oxidative stress<\/a> in a clinical trial on 22 overweight prediabetic people, possibly helping prevent the onset of type 2 diabetes. However, it failed to improve the antioxidant status in another trial on 44 people already suffering from this condition [R<\/a>, R<\/a>].<\/p>\n Ceylon cinnamon increased levels of the master antioxidant<\/strong>, glutathione<\/strong><\/a> in rats [R<\/a>].<\/p>\n In a study that compared the antioxidant activity of 26 spices, cinnamon ranked highest<\/strong> [R<\/a>].<\/p>\n Cinnamaldehyde\/cinnamon activated<\/strong> Nrf2<\/strong><\/a>, the most important pathway for increasing our natural and innate antioxidant defense, <\/strong>in colon cells [R<\/a>].<\/p>\n Two small clinical trials (with mixed results) and some animal and cell-based research are insufficient to attest to the effectiveness of cinnamon as an antioxidant. Larger, more robust clinical trials are needed.<\/p>\n In a clinical trial on 60 people with intestinal Candida<\/strong><\/a> infections<\/strong>, capsules with cinnamon and pogostemon oil resolved the infection in 72% and improved it in 28% [R<\/a>].<\/p>\n However, cinnamon extract was ineffective against stomach ulcer-causing Helicobacter pylori <\/em><\/strong>in a small trial on 15 infected people [R<\/a>].<\/p>\n Cinnamon extract alleviated symptoms of inflammatory bowel disease <\/strong>in mice [R<\/a>, R<\/a>].<\/p>\n It also showed potential at preventing colon cancer<\/strong> in animal studies [R<\/a>].<\/p>\n Again, the evidence is insufficient to support the use of cinnamon in people with gut issues. More clinical trials on larger populations are required to shed some light on this potential benefit.<\/p>\n PATHWAYS:<\/strong><\/p>\n<\/a>Snapshot<\/strong><\/span><\/h3>\n
<\/a>Proponents<\/strong><\/h4>\n
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<\/a>Skeptics<\/strong><\/h4>\n
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<\/a>Health Benefits of Cinnamon<\/strong><\/span><\/h2>\n
<\/a>Possibly Effective for:<\/strong><\/span><\/h3>\n
<\/a>Menstrual Disorders<\/strong><\/span><\/h3>\n
<\/a>Insufficient Evidence for:<\/strong><\/span><\/h3>\n
<\/a>1) Diabetes<\/strong><\/span><\/h3>\n
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<\/a>2) Cardiovascular Health<\/strong><\/span><\/h3>\n
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<\/a>3) Oral Health<\/strong><\/span><\/h3>\n
<\/a>4) Weight Loss<\/strong><\/span><\/h3>\n
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<\/a>5) Antioxidant<\/strong><\/span><\/h3>\n
<\/a>6) Gut Health<\/strong><\/span><\/h3>\n
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