Cinnamon Supplements and Spices Review
CAUTION: Some Cinnamon
Products High in Toxin. See Which Passed or Failed and our Top Picks! .
Medically reviewed and
edited by Tod Cooperman, M.D.
Last Updated: 08/14/2021 | Initially Posted:
12/11/2020
Table of Contents
Summary
·
Does cinnamon help control blood sugar or blood pressure? Cinnamon may
modestly help control blood sugar levels. The evidence is less clear regarding
blood pressure (see What It Does). The active compounds in
cinnamon are believed to be proanthocyanidins (PACs).
·
What is the correct dose of cinnamon? A dose of 1 gram
(1,000 mg or about 1/2 teaspoon) of cinnamon bark powder per day may be
sufficient to lower blood sugar levels in people with type 2 diabetes or
prediabetes. With some extracts, smaller doses (as little as 120
mg) may be sufficient (see ConsumerTips™).
·
Which cinnamon supplement provided the most PACs? In the supplements
tested, PACs ranged from less than 5 mg to over 40 mg per daily serving.
Interestingly, the most expensive products provided the least PACs, and there
was a 15-fold difference in the cost to obtain PACs across the products (for
amounts of PACs, see the Supplements Results Table).
·
Is cinnamon safe? What did ConsumerLab
find? A
concern with cinnamon is that it may contain significant amounts of coumarin —
a naturally occurring compound that may cause liver toxicity and is a potential
carcinogen. Coumarin can be high in cassia cinnamon (the most common type of
cinnamon), but should be low in Ceylon cinnamon — also called "true"
cinnamon or Cinnamonum verum —
which is, typically, more expensive. However, ConsumerLab
found that a "Ceylon" cinnamon product contained 4 mg of coumarin per
serving — more than any other cinnamon supplement, suggesting that it is
mislabeled. None of the products, however, exceeded the tolerable daily intake
limit of 7 mg for an average-sized adult, but two exceeded the limit for
children (see coumarin amounts in the Results Tables for Supplements and for Spices).
·
One of the cinnamon spices had a particularly high concentration
of lead — right at ConsumerLab's limit. Another
cinnamon spice had higher concentration of coumarin. We would not recommend
either for frequent use. No spice exceeded limits for filth and none (including
bark powder supplements) was contaminated with Salmonella.
·
Which cinnamon supplement is best? One supplement
stood out among the others for providing a high amount
of PACs, a safe amount of coumarin, passing all contamination testing, and being
relatively inexpensive. It was chosen as our Top Pick among
cinnamon supplements.
·
Which cinnamon spice is best? We chose three products as our Top Picks for spices.
Two were chosen because they had no detectable lead and relatively low amounts
of coumarin. The third was chosen because it had no detectable coumarin.
Update
Nutriflair Ceylon Cinnamon (12/26/20
and 2/9/21):
(12/26/20) — A CL member informed us that they asked NutriFlair to comment on our finding in this Review
that Nutriflair Ceylon Cinnamon capsules
contained an unusually high amount of coumarin, a potential toxin typically
found only at very low levels in Ceylon cinnamon. The product appears, instead,
to contain cassia cinnamon, which is typically less expensive and contains
higher levels of coumarin. Therefore, the product was Not Approved by
us.
The emailed response from NutriFlair Brands on
December 14th states the following:
"We did see the concerning report on Consumerlab.com, and we are
working to ensure this misleading information is resolved and corrected as soon
as possible. Consumerlab.com uses a process in their tests whereby they go
online and buy a brand's product anywhere online without verifying that it's
from the actual brand owner. As such, we highly suspect that they may have
purchased from an unauthorized seller, who may have sold a counterfeit product
to them.
In the report, we noticed that they stated that NutriFlair
Ceylon Cinnamon was priced at $29.97/120 veggie capsules. This signalled [sic] to us that they must have bought from an
unauthorized reseller. Only NutriFlair is authorized
to sell NutriFlair branded products on Amazon.com,
and we sell our Ceylon Cinnamon at a fixed price of $19.99. This is a very
common issue supplement brands have been facing on Amazon for some time
now."
The representative also wrote "...we will be working with Consumer Lab
[sic] to ensure that this issue is cleared up."
We have not been contacted by NutriFlair about this
issue, and we did not purchase the tested product on Amazon (as it was sold
out) but on Walmart.com, although it was sold by a reseller on Walmart.com
named Discount Market Place. (We do try to purchase products, when possible,
directly from the manufacturer or distributor.) Does that mean that it is
counterfeit? Not necessarily. The packaging of the product that we purchased
looks exactly like that on the NutriFlair website.
Furthermore, some reviews by verified purchasers of
this product on Amazon, where it is sold directly by NutriFlair,
suggest that the product changed in recent months, with some suspecting
substitution with cassia cinnamon, which would be consistent with our findings.
In fact, one reviewer blames the product for causing his or her liver enzyme
levels to rise — an indication of liver toxicity that can occur with coumarin
exposure. In addition, a CL member who had repeatedly ordered this product in
the past reported to us (on 12/27/20, the day after we posted this Update):
"I actually returned the last one to Amazon because it didn't even smell
like cinnamon at all — more like a dirt/medicinal smell. I looked at the order
I returned and it was priced at $19.99 and came from NutriFlair..."
Should NutriFlair contact us about this matter, we
are willing, per our policy, to provide
additional information as well as an unopened reserve sample for further
testing. (The Lot number of the product tested is CNM200204-120 with an
expiration date of 02/2022.)
(2/9/21) — A co-founder of Nutriflair
contacted us on 2/4/21, providing the following additional information:
"Shortly after the pandemic brought about by Covid-19 started, we went
out of stock on Ceylon Cinnamon product due to restrictions placed on
importation, which affected the Ceylon Cinnamon ingredients. Several unauthorized sellers
(such as "Discount Market Place" referenced in the above
article), on Amazon, Walmart, and other third-party websites, saw this as an
opportunity to claim the buy box for the product and start selling it without
authorization from us. They simply were not buying it from us for resale, because
we didn't have it available - not on Amazon, eBay, Walmart, or our website. We
were completely out of stock for several months, including on our website -
nutriflair.com. Unfortunately, counterfeiting is a big issue that is yet to be
fully addressed by these third-party marketplaces. We are currently
investigating this matter.
We are now fully stocked on Ceylon Cinnamon on Amazon.com and our website -
nutriflair.com. All our products, including the NutriFlair
Ceylon Cinnamon, are tested for Purity and Potency before and after being
manufactured. We are confident that if you buy a sample of our product directly
from NutriFlair, you will find that our product is
everything we say it is, and our labelling is accurate.
To ensure that this issue is brought to complete resolution, we are taking
committing to third-party testing of all batches of NutriFlair
Ceylon Cinnamon. We would also like to go through the necessary processes to
ensure we attain Consumer Lab's Quality Certification Program."
Nutriflair is in communication with ConsumerLab about having this product, as currently
available through Nutriflair, tested by CL. Any
further updates will be posted here.
What It Is:
Cinnamon
is a spice commonly used for fragrance and food flavoring. Traditionally, it
has been used to treat a wide range of ailments, from digestive complaints to
parasitic infections. There two main varieties of cinnamon found in cooking
spices and supplements:
·
The most commonly sold in the U.S., is cassia cinnamon (species
names include Cinnamomum cassia or aromaticum [Chinese], Cinnamomum
burmannii [Indonesian], and Cinnamomum
loureirii [Saigon or Vietnamese — also
spelled loureiroi]).
·
The most expensive and less common variety is Ceylon
cinnamon (Cinnamomum verum or Cinnamomum
zeylanicum), also referred to as "true" cinnamon. The flavor of
Ceylon cinnamon is not as strong as that of the cassia variety.
Unlike Ceylon, cassia
cinnamon contains relatively high levels of a naturally occurring but toxic
substance called coumarin. Coumarin has a bittersweet aroma but may cause liver
toxicity and, in animal studies, has shown the potential for causing tumors (PubChem). Nevertheless, cassia cinnamon is
generally recognized as safe (GRAS) by the U.S. FDA —
although there is concern that chronic, high doses could have adverse effects
(See the Concerns and Cautions for more
information).
Cinnamon contains a type of polyphenol called proanthocyanidins
(PACs), which are linked flavanols thought to be responsible for some of its
beneficial effects (Anderson, J. Agric. Food Chem. 2004).
PACs are characterized by their "degree of polymerization" or
"linkages," (i.e. DP-1, DP-2, DP-3 etc.), and, in this Review, we've
tested and reported the amounts of soluble PACs DP-1 through DP-7 found in
various cinnamon supplements, as well as the amounts of coumarin, as listed in
the third column of the Results table.
What It Does:
Most research on the health benefits of cinnamon has focused on
cassia cinnamon.
Blood sugar, type 2 diabetes and pre-diabetes
Type 2 diabetes:
Some, but not all studies, have found that cinnamon modestly improves blood
sugar in people with type 2 diabetes whose blood sugar is not
well controlled with medication. Typical dosage is at least 1 to 2 grams daily
of ground cassia cinnamon or 120 mg or more of cassia cinnamon extract. The
dose is typically divided into at least two servings per day, each taken around
meal times.
For example, a small study in Pakistan among men and women with type 2 diabetes
(average age 52) who were taking sulfonylurea drugs (i.e. glibenclamide)
found that those who also took 1 gram, 3 grams, or 6 grams of ground cassia
cinnamon (Cinnamomum cassia) in capsules taken in divided doses after
meals daily for a little over one month had similar, significant reductions in
fasting glucose (between 18% to 29%), triglycerides (23% to 30%) , low-density
lipoprotein (LDL) cholesterol (7% to 27%) and total cholesterol (12% to 26%),
while there were no such changes in those who took a placebo (Khan, Diabetes Care 2003).
A study among men and women age 48 or older with type 2 diabetes who were
taking an oral hypoglycemic drug (30 mg of gliclazide [Diamicron]
per day) found that a dose of either 120 mg or 360 mg of cassia cinnamon
extract (each 120 mg was extracted, using water, from 4,800 mg of Cinnamomum
cassia — a 40:1 extract made by Shanghai Yitian
Bio-Scientific Co, Ltd, China) taken before breakfast every day for three
months significantly reduced fasting blood sugar and HbA1c (a
form of hemoglobin; the percentage of total hemoglobin, which is HbA1c,
indicates how well diabetes has been controlled in recent weeks; ideally it
should be below 6% or 7%) compared to placebo (Lu, Nutr Res 2012).
Those who took the lower dose of cinnamon extract had an average reduction in
fasting blood sugar of 1.01 mmol/L (from 9 to 7.99 mmol/L) and an average 0.67%
reduction in HbA1c (from 8.9% to 8.23%), while those in the higher dose group
had an average fasting blood sugar reduction of 1.62 mmol/L (from 11.21 to 9.59
mmol/L) and an average 0.92% reduction in HbA1c (from 8.92% to 8.00%).
Interestingly, triglyceride levels were significantly decreased but only in
those who took the lower dose of cinnamon extract; there were no changes in
total cholesterol, "good" high-density lipoprotein (HDL) cholesterol
or "bad" LDL cholesterol.
Another study among adults with type 2 diabetes taking oral hypoglycemic
medication but who had an HbA1c above 7% found that capsules containing 500 mg
of cassia cinnamon (Cinnamomum cassia) powder (Holland and Barrett Ltd,
UK) taken with meals (one capsule with breakfast, two capsules with lunch and
one capsule with dinner — a total daily dose of 2 grams of cinnamon powder per
day) for three months significantly reduced HbA1c from an average of 8.22% to
7.86%, while there was a slight increase in average HbA1c in the placebo group
(Akilen, Diabet Med 2010).
Fasting blood sugar was not significantly reduced compared to placebo; however,
this may be due to the fact that the placebo used (starch powder) is known to
lower fasting blood glucose. There was also small but significant decrease in
systolic and diastolic blood pressure among those who took the
cinnamon powder, compared to placebo. (Another study in people with type 2
diabetes who took 1,200 mg of cinnamon (Cinnamomum cassia) per day for 3
months found no significant decrease in blood pressure (Wainstein, J Med Food 2011).
A three-month study involved giving cinnamon to men and women (average age 60)
with poorly-controlled type 2 diabetes, and the effects were judged according
to improvements in levels of HbA1c. Those who took two 500 mg capsules of cassia
cinnamon (a total daily dose of 1 gram of Cinnamomum cassia) with
food in addition to their standard care had a decrease in HbA1c from 8.47% to
7.63%, which was somewhat greater than the decrease found among those who
received only standard care and experienced a decrease from 8.28% to 7. 91%. (Crawford, J Am Board Fam Med 2009).
However, other studies have reported no benefit for people with type 2
diabetes. For example, a small study in postmenopausal women with type 2
diabetes who were either taking oral blood sugar-lowering medication or were
trying to control blood sugar through diet found that a capsule containing 500
mg of cassia cinnamon (Cinnamomum cassia) taken with breakfast, lunch
and dinner (a total daily dose of 1.5 grams per day) for 6 weeks did not
improve oral glucose tolerance or measures of whole-body insulin sensitivity (Vanschoonbeek, J Nutr 2006).
Another study among adults with type 2 diabetes found that taking a capsule
containing 500 mg of cassia cinnamon (Cinnamomum cassia) with breakfast
and again with dinner for 40 days had no effect on body mass index, HbA1c,
triglyceride, cholesterol or insulin levels compared to placebo. (Blevins, Diabetes Care 2007).
Interestingly, a study using cassia cinnamon significantly reduced blood sugar
response when taken with glucose during an oral glucose tolerance test (OGTT),
but a study using a similar amount of Ceylon cinnamon found no effect on blood
sugar levels (Solomon, Diabetes Obes Metab 2007; Wickenberg, Br J Nutr 2012).
In an analysis of 10 clinical trials investigating the use of cinnamon (either
a liquid extract or raw powder of cassia cinnamon [Cinnamomum cassia],
although two studies did not specify), the researchers concluded that a dose
between 120 mg extract and 6 grams of bark powder per day "may have a
beneficial effect on fasting plasma glucose, LDL-C, HDL-C, and triglyceride
levels in patients with type 2 diabetes," but found no "statistically
significant effect on HbA1c" (Allen, Ann Fam Med 2013).
Pre-diabetes: Studies using cinnamon extracts
suggest modest reductions in blood sugar among adults with prediabetes, but
more rigorous studies are needed.
A small study in prediabetic men and women with metabolic
syndrome found that those who took two capsules containing a total of
250 mg of a water soluble extract (20:1) of cassia cinnamon (Cinnamomum
cassia) standardized to 1% doubly-linked type-A PACs (Cinnulin
PF -- the type in Swanson Cinnulin
PF Cinnamon Extract in this Review) with breakfast and with dinner (a
total daily dose of 500 mg of extract) for 3 months had significant decreases
in fasting blood sugar (an average decrease of about 10 mg/dL) and systolic
blood pressure (an average decrease of about 5 mm Hg), and an increase in lean
mass (an average of about 1 kg) compared to those who took a placebo. No
adverse events were reported in those taking Cinnulin
PF. (Ziegenfuss, J Int Soc Sports Nutr
2006).
A study in China among adults with elevated blood sugar
levels found that 250 mg twice a day of a water extract of cassia cinnamon (CinSulin) modestly reduced average fasting glucose
levels from 8.85 mmol/L to 8.19 mmol/L. However, the researchers failed to
determine if this was statistically significant relative to effects seen in
those given placebo (baked wheat flour), whose levels also fell -- from 8.57
mmol/L to 8.44 mmol/L. 2-hr glucose and HOMA-IR values also decreased modestly
in the cinnamon group but, again, it was not noted if this was significant
relative to placebo (Anderson, J Trad Compl Med 2016). (Note: The CinSulin supplement tested by ConsumerLab.com
for this Review may be similar to that in the study but provides cinnamon
extract from Cinnamomum burmanii rather
than Cinnamomum cassia used in this study; the CinSulin supplement tested by ConsumerLab.com
also includes chromium and vitamin D.)
A three-month study conducted in the U.S. and South Korea
among 51 men and women (average age 52) with prediabetes found that fasting
blood sugar levels increased among those given a placebo but remained stable
among those who were given cinnamon (one 500-mg capsule three times daily).
After three months, fasting blood sugar levels were approximately 5 mg/dL lower
in those who took cinnamon rather than placebo (108 mg/dL vs 114 mg/dL).
Cinnamon supplementation also modestly suppressed increases in blood sugar
level during oral glucose tolerance testing and resulted in a slight, but
statistically significant, decrease (- 0.2%) in HbA1C compared to placebo.
There was, however, no improvement in HOMA-IR (a measure of insulin resistance).
The cinnamon capsule contained 300 mg of cinnamon extract (species not
identified) and 200 mg of cinnamon powder (from Cinnamomum burmannii) [similar to the Solgar
Cinnamon capsules previously tested by ConsumerLab.com but with powder
from a different species of cassia cinnamon]. No significant changes in weight,
blood pressure, blood cell counts, or measures of liver or kidney function
occurred (Romeo, J Endocr
Soc 2020).
Other uses:
Cinnamon — especially cinnamon oil - contains a compound called cinnamaldehyde
that may have anti-microbial activity; there is very preliminary evidence that
both cassia and Ceylon cinnamon may inhibit the growth of certain microbes (Nuryastuti, Appl Environ Microbiol 2009; Muthuswamy, J Food Safety 2008);
for example, the use of cinnamon gum and candies have been reported to improve
oral candidiasis (oral thrush) in several people with HIV (Quale Am J Chin Med 1996).
Laboratory and animal studies suggest cinnamon has antioxidant and
anti-inflammatory activity (Kawatra, Pharmacognosy
Res 2015). A study in Iran among
36 women with rheumatoid arthritis already taking
disease-modifying antirheumatic drugs found that two 500 mg capsules of cassia
cinnamon (Cinnamomum burmannii) taken after
breakfast and dinner (2 grams total daily dose of cinnamon powder) for two
months significantly decreased self-reported pain by an average of 25 points
(out of 100), the number swollen joints by seven, tender joints by eight, and
the disease activity score from 6.04 to 3.92. These scores remained the same or
slightly increased among those taking a placebo. Cinnamon-takers also had
significant decreases in blood levels of CRP and TNFa
(markers of inflammation) compared to those who took placebo (Shishehbor, J Am Coll Nutr 2018).
PACs from cinnamon may help to inhibit the formation of advanced
glycation endproducts (AGEs), which are thought
to play a role in conditions such as diabetes, atherosclerosis and Alzheimer's
disease (Peng, J Agric Food Chem 2010).
A particular liquid extract of Ceylon cinnamon has been found to reduce markers
of oxidative stress and improve certain measures of cognitive function in rats
(Jain, Nutr Neurosci
2015; Malik, J Basis Clin Physiol Pharmacol 2015).
However, there do not appear to be any studies on the use of cinnamon in people
to improve cognitive function.
Quality Concerns and
Tests Performed:
Like
other supplements, neither the FDA nor any other federal or state agency
routinely tests cinnamon supplements for quality prior to sale. However,
quality issues for cinnamon supplements can include the following:
·
PACs: Is it real cinnamon, containing key compounds? As
discussed above (What It Is), PACs are compounds expected in
cinnamon and may be responsible for its glucose lowering effects.
·
Purity:Does the product contain
contaminants? Like other supplements made from plants, cinnamon may be
contaminated with heavy metals, such as lead, cadmium, and arsenic. In
children, infants, and fetuses, even low levels of lead can adversely affect
neurobehavioral development and cognitive function. In adults, lead at somewhat
higher levels can cause elevated blood pressure, anemia, and adversely affect
the nervous and reproductive systems. Lead is of particular concern during
pregnancy as the mother can transfer it to the fetus. Cadmium is a carcinogen
and kidney toxin. Arsenic is a carcinogen and can damage organs. Potential
contamination with Salmonella is also a concern with spices
and supplements made of bark powder, as is the presence of "filth"
(i.e., insect fragments and/or rodent hairs) in ground cinnamon spice.
·
Coumarin: Is it safe? Cassia cinnamon may naturally contain a
significant concentration of coumarin, which has been shown in animal studies
to be toxic to the liver and a potential carcinogen. Levels may be particularly high with cassia cinnamon
from Vietnam: A small study found coumarin to be 29 to 54 mg per gram of cassia
cinnamon from Vietnam as compared to 2.9 to 15.5 mg per gram for samples from
China (Suzuki, J Nat Med 2021). A
tolerable daily intake (TDI) of coumarin of 0.1 mg per kilogram of body weight
(e.g., 7 mg for a 70 kg or 154 lb. adult) has been established by the European Food Safety Authority.
This is based on daily consumption over long periods of time. Short-term
exposure to as much as three times the TDI for one to two weeks is not a safety
concern. However, individuals who are more sensitive to coumarin's toxicity may
want to further limit their intake (See Concerns and Cautions).
ConsumerLab.com, as part
of its mission to independently evaluate products that affect health, wellness,
and nutrition, purchased cinnamon supplements sold in the U.S. and tested them
to determine 1) the amount of soluble PACs in a daily suggested serving, 2) if
cinnamon bark powder supplements or spices exceeded unacceptable levels of
lead, cadmium, or arsenic or were contaminated with Salmonella, and
3) if they exceeded the tolerable intake level of coumarin in a daily serving
for an adult (7 mg), also noting if the limit for a child was exceeded. (see Testing Methods and Passing Score).
ConsumerLab.com also purchased several bottles of ground cinnamon bark spice,
as used in cooking, and tested each for Salmonella and filth,
as well as for lead, cadmium, and arsenic. The spices were also tested for
amounts of coumarin.
What CL Found:
ConsumerLab.com discovered major differences in the amounts of
PACs and coumarin among cinnamon products — and one product emerged as a
clear Top Pick among supplements, while two products are Top
Picks for cinnamon spice.
Unfortunately, it was also discovered that the most expensive supplement, Nutriflair Ceylon Cinnamon, was very
likely not Ceylon cinnamon as claimed, but cassia cinnamon and
was inferior in quality to less expensive cassia supplements.
PACs
As discussed above, PACs are the constituent in cinnamon associated with blood
sugar-lowering and antioxidant effects. As shown in the graph below, among
supplements, PACs per suggested serving ranged from as much as 44.9 mg in two
capsules of Trunature [Costco] Advanced
Strength CinSulin and 40.5 mg in two
capsules of Finest Nutrition Cinnamon to as little as 4.8 mg
in one capsule in Natural Factors WellBetX CinnamonRich.
The cost to get 100 mg of PACs from each product is shown below. This cost was
lowest, by far, for Finest Nutrition [Walgreens] Cinnamon at
30 cents (12 cents for two capsules providing 40.5 mg of PACs). Among the other
supplements, this cost ranged from 45 cents to over four dollars.
Coumarin
The toxic compound coumarin was found in a daily serving of each supplements at amounts ranging from just 0.013 mg in Oregon's
Wild Harvest "True" Cinnamon (Ceylon) to 3.6 mg in Trunature [Costco] Advanced Strength CinSulin and 4 mg in Nutriflair
Ceylon Cinnamon. While none exceeded the tolerable daily intake (TDI) of
coumarin for an average-size adult (which is 7 mg for a 154 lb
person), amounts of coumarin in Trunature and Nutriflair exceeded the TDI for children (3.5
mg for a 77 lb child).
It was surprising and disturbing to find such a high amount of coumarin
in Nutriflair, as it claims to be made
from Ceylon cinnamon, which should contain little coumarin. The
finding of 4 mg of coumarin in a serving of Nutriflair suggests
that is actually made from cassia cinnamon (a less expensive ingredient than
Ceylon cinnamon) and was mislabeled. It is interesting to note there are
some reviews on Amazon of Nutriflair Ceylon Cinnamon by previous
users who claim the formula has changed over time, suspecting substitution with
cassia cinnamon. One user blamed the product for elevated liver enzymes (an
indication of liver toxicity).
The cassia cinnamon spices tended to contain more coumarin per
gram of cinnamon than many supplements. As shown in the lower part of the graph
below, amounts per gram in products ranged from 3.4 mg (365 [Whole
Foods] Cinnamon Ground) to 6.2 mg per gram (Simply Organic
Vietnamese Cinnamon) — suggesting that you may seriously want to limit your
intake of these cinnamon spices to no more than 1 gram per day, particularly
for individuals who are more sensitive to the toxic effects of coumarin —
see Concerns and Cautions.
Not unexpectedly, there was no detectable coumarin in the single Ceylon
cinnamon spice, FGO Organic Ceylon Cinnamon Powder. It did,
however, contain an amount of lead similar to that in Simply Organic
Vietnamese Cinnamon, although an even higher concentration of lead (1.05
mcg/g) was found in Badia Cinnamon
Powder, putting it right on the edge of our limit.
Although we did not test cinnamon sticks, these
sticks are made of rolled cinnamon bark and are likely contain the same
concentration of coumarin in an equivalent amount of bark powder. So, a 5-gram
stick of cassia cinnamon could easily contain 25 mg or more of coumarin (Ballin, Food Control 2014) -- a dangerous
amount if consumed daily. However, cinnamon sticks are typically not consumed
whole, but are steeped in drinks. Coumarin is only very weakly soluble in cold
and warm water, and slightly more so in hot water, but it is highly soluble in
alcohol and fats/oils. Therefore, steeping a cinnamon stick in a very hot or
boiling beverage, or a beverage that contains alcohol or fats (such as milk or
cream) may increase the amount of coumarin released. If you do this regularly,
consider using Ceylon cinnamon sticks, which contain much lower amounts of
coumarin. It could be dangerous to chew (or ingest) significant portions of
cinnamon sticks on a regular basis.
Top Picks
Supplements
If you are trying to get a clinically meaningful dose of cinnamon without risk
of injury from coumarin, Swanson Cinnulin
PF Cinnamon Extract is our Top Pick. Each capsule
provides 150 mg of cinnamon bark extract (providing 23 mg of PACs) for 12
cents. Keep in mind that to get approximately 100 mg of PACs, you would need to
take four capsules per day, which is slightly higher than the suggested three
capsules per day, although four capsules per day would still provide less than
the TDI of coumarin for adults and older children, and it would cost only about
50 cents per day.
The cinnamon extract (Cinnulin PF) in
this product reduced fasting glucose levels in a study of prediabetic men and
women when taken in 250 mg doses twice daily, for a total of 500 mg of extract
(See "Ziegenfuss"
study in What It Does section). Four capsules of Swanson Cinnulin PF would provide 600 mg of extract and
could theoretically have similar blood sugar-lowering effects. While this may
be beneficial for some people, those already using blood sugar-lowering
medication should use caution (see Concerns and Cautions).
Finest Nutrition [Walgreens] Cinnamon was the
least expensive cinnamon supplement reviewed. However, this cinnamon bark
powder contains 2.5 mg of coumarin per two-capsule dose, and you would need to
take five capsules to obtain 100 mg of PACS, yielding 6.25 mg of coumarin —
close to the limit of 7 mg for adults.
Mason Natural Whole Herb Cinnamon Alpha Lipoic Acid has a somewhat
better ratio of PACs to coumarin than the products above and is relatively
inexpensive. However, to get 100 mg of PACs, you would need to take five
capsules of this product per day providing about 500 mcg of chromium and 750 mg
of alpha-lipoic acid (which
are added ingredients), putting you close to levels at which these compounds
may cause side effects.
Trunature CinSulin provided
more PACs per serving than Swanson, but was relatively high in
coumarin. Doubling its dose to get close to 100 mg of PACs would exceed 7 mg of
coumarin and, because it includes chromium, would raise the risk of chromium
side effects.
The supplement with the best ratio of PACs to coumarin was Oregon's
Wild Harvest "True Cinnamon," as it had virtually no
coumarin. However, you would need to take 20 capsules per day to get 100 mg of
PACs. This would be expensive -- over $4 per day -- and you'd be getting 2.4
mcg of lead.
Spices:
If you only occasionally use a small amount of cinnamon as a spice, any of the
products tested would be fine. However, if you use cinnamon frequently, we
suggest avoiding Badia Cinnamon Powder and Simply
Organic Vietnamese Cinnamon. Although Badia was
the cheapest (just 2 cents per gram), it had the most lead and the second
highest level of coumarin. Simply Organic had the highest
level of coumarin (6.2 mg per gram), which is close to the limit for adults,
and was relatively high in lead. [NOTE: A teaspoon contains about 2.5 grams of
cinnamon. So, one teaspoon of Simply Organic would contain
15.5 mg of coumarin, which is more than twice the tolerable daily intake for
coumarin. This could pose a risk if taken daily, long-term.]
We have three Top Picks for spices: Two are similar
products: 365 [Whole Foods] Cinnamon Ground (5
cents per gram) and McCormick Ground Cinnamon (6 cents
per gram). Each had no detectable lead and, respectively, 3.4 mg and 3.8 mg of
coumarin per gram. The third Top Pick is FGO
Organic Ceylon Cinnamon Powder. Although it contains about as much lead
as Simply Organic, it had no detectable coumarin (i.e., less than
0.0003 mg/gram) -- as it is true Ceylon cinnamon — and it costs only 3 cents a
gram when purchased as a 16 oz pouch of cinnamon powder.
Test Results by Product:
ConsumerLab.com's test results for 12 cinnamon supplements and
five cinnamon spices are shown, respectively, in the two tables below. All of
the spices were selected for testing by ConsumerLab.
Among the supplements, ten were selected for testing by ConsumerLab
and two others (each indicated with a CL flask icon) are included for having
passed the same testing through ConsumerLab.com's Quality Certification Program. Products listed
as "Approved" met ConsumerLab.com's
standards for cinnamon supplements or spices. Also shown is the claimed type,
form, and amount of cinnamon, serving size recommended on the label, amount of proanthocyanidins (PACs) in supplements and amount of
coumarin found per daily serving, results of tests of heavy metals testing for
cinnamon bark powders, the cost for a daily serving and to obtain 100 mg of
PACs, the full list of ingredients per serving, and, for spices, amounts of
filth present (insect parts and animal hair).
Results of
ConsumerLab.com Testing of Cinnamon Supplements
(Click arrows or swipe left or right to see all columns)
Approval Statusⓘ
Product Name
Claimed Amount/ Form of Cinnamon
Pill Sizeⓘ
Suggested Serving
Test Results
PACsⓘ,
Coumarin, Heavy Metalsⓘ, Salmonellaⓘ
Cost for Suggested Serving
[Cost Per 100 mg of PACsⓘ Found]
Priced
Notable Features
Full List of Ingredients Per Serving
Cinnamon Bark Powder:
APPROVED
Finest Nutrition® [Walgreens] Cinnamon
Dist. by Walgreen Co.
2 capsules
1,000 mg cinnamon bark powder
Cinnamomum burmannii
(Cassia)
Large capsule
As a dietary supplement for adults, take (2) capsules daily with the meal of
your choice.
2 capsules
PACs:
40.5 mg
(40.5 mg/gram of listed cinnamon)
Coumarin: 2.5 mg
(2.5 mg/gram of listed cinnamon)
Metalsⓘ: Pass (Lead: 0.22
mcg/g)
Salmonellaⓘ:
Pass
$0.12/2 capsules
[$0.30]
$10.99/180 capsules
No Yeast, No Wheat, No Gluten, No Milk Or Milk Derivatives, No Lactose, No Sugar, No Preservatives,
No Soy, No Artificial Color, No Artificial Flavor, No Sodium.
2 capsules
Cinnamon (Cinnamomum burmannii) (bark) 1,000
mg.
Other Ingredients: Gelatin, Contains <2% of: Silica, Vegetable Magnesium
Stearate.
APPROVED
Mason Natural® Whole Herb Cinnamon Alpha Lipoic
Acid
Dist. by Mason Vitamins, Inc.
1 capsule
500 mg cinnamon bark powder
Cinnamomum cassia
(Cassia)
Large capsule
Adults - Take one capsule, one to two times daily, preferably with food, as a
dietary supplement.
1 capsule
PACs:
19.7 mg
(39.4 mg/gram of listed cinnamon)
Coumarin: 0.5 mg
(1 mg/gram of listed cinnamon)
Metalsⓘ: Pass (Lead: 0.11
mcg/g)
Salmonellaⓘ:
Pass
$0.13/capsule
[$0.64]
$7.58/60 capsules
1 capsule
Chromium 100 mcg, alpha lipoic acid 150 mg
Soy Free. Guaranteed No Added: Sugar, Starch, Sodium, Yeast, Soy, Corn,
Wheat, Dairy, Fish, Tree Nuts, Peanuts, Egg, Fragrance, Artificial Flavors or
Preservatives, Crustacean/ Shellfish.
1 capsule
Chromium as Picolinate (from Chromax Brand) 100 mcg,
Alpha Lipoic Acid 150 mg, Cinnamon Powder (Bark) (Cinnamomum cassia) 500 mg.
Other Ingredients: Cellulose, Magnesium Stearate, Silica, Gelatin.
NOT APPROVED
Unusually high amount of coumarin for Ceylon
cinnamon
(see update)
Nutriflair® Ceylon Cinnamon
Dist. by NutriFlair
2 veggie capsules
1,200 mg organic cinnamon bark powder
Cinnamon verum
(Ceylon)
Large veggie capsule
Take two (2) veggie capsules once a day.
2 veggie capsules
PACs:
19.5 mg
(16.3 mg/gram of listed cinnamon)
Coumarin: 4 mg
(3.3 mg/gram of listed cinnamon)
Metalsⓘ:
Pass (Lead: 0.67 mcg/g; 0.81 mcg/2 veggie capsules)
Salmonellaⓘ: Pass
$0.50/2 veggie capsules
[$2.56]
$29.97/120 veggie capsules
Non-GMO, Gluten & Dairy Free Ingredients.
2 veggie capsules
Organic Ceylon Cinnamon (Cinnamon verum) (bark) 1,200 mg.
Inactive Ingredients: Cellulose (Vegetable Capsule).
APPROVED
Oregon's Wild Harvest "True" Cinnamon
(Ceylon)
Dist. by Oregon's Wild Harvest
2 capsules
900 mg organic cinnamon bark powder
Cinnamomum verum
(Ceylon)
Large capsule
Take two capsules daily with or without food or as directed by your healthcare
professional.
2 capsules
PACs:
10.2 mg
(11.3 mg/gram of listed cinnamon)
Coumarin: 0.013 mg
(0.03 mg/gram of listed cinnamon)
Metalsⓘ: Pass (Lead: 0.24
mcg/g)
Salmonellaⓘ:
Pass
$0.44/2 capsules
[$4.36]
$26.59/120 capsules
Free from: Dairy, wheat, peanuts, soy, gluten, and
corn allergens. Non-GMO, Certified Organic.
2 capsules
Organic "True" Cinnamon (Ceylon) bark (Cinnamomum verum) 900
mg.
Other Ingredients: Non-GMO bovine capsules and nothing else.
Cinnamon Bark Extracts:
APPROVED
Natural Factors® WellBetX®
CinnamonRich®
Mfd. by Natural Factors Canada
1 capsule
150 mg cinnamon bark extract
Cinnamomum cassia
(Cassia)
Medium/large capsule
1 capsule per day or as directed by a health professional.
1 capsule
PACs: 4.8
mg
(31.8 mg/gram of listed cinnamon)
Coumarin: 0.2 mg
(1.6 mg/gram of listed cinnamon)
$0.23/capsule
[$4.88]
$13.97/60 capsules
Contains no artificial colors, preservatives, or
sweeteners; no dairy, sugar, wheat, gluten, yeast, soy, corn, egg, shellfish,
salt, tree nuts, or GMOs.
1 capsule
CinnamonRich® Cinnamon 20:1 extract (Cinnamomum
cassia) (bark) 150 mg.
Other Ingredients: Rice powder, gelatin capsule (gelatin, purified water),
magnesium stearate (vegetable grade).
APPROVED
Nature's Answer® Fluid Extract Cinnamon Bark
Mfd. by Nature's Answer®
35 drops [1 ml]
1,000 mg cinnamon bark extract
Cinnamonum cassia
(Cassia)
Liquid in bottle
Take 1/2 - 1 ml (17 - 35 drops) three times a day in a small amount of water.
35 drops [1 ml]
PACs: 11.3 mg
(11.3 mg/gram of listed cinnamon)
Coumarin: 0.5 mg
(0.46 mg/gram of listed cinnamon)
$0.35/35 drops
[$3.09]
$10.49/1 fl oz [30 ml] bottle (approx. 30 servings)
Kosher.
35 drops
Cinnamon (Cinnamomum cassia auct.) Bark
Extract (1,000 mg (1:1) Dry Herb Equivalent) 1,000 mg.
Other Ingredients: Vegetable Glycerin, USP Purified Water. 12-15% by volume
certified organic alcohol.
APPROVED
PipingRock.com Ceylon Cinnamon 2,000 mg
Mfd. by Piping Rock Health Products
1 capsule
200 mg cinnamon bark extract
Cinnamomum verum
(Ceylon)
Large capsule
For adults, take one (1) quick release capsule daily, preferably with a meal.
1 capsule
PACs: 6.3 mg
(31.3 mg/gram of listed cinnamon)
Coumarin: 0.3 mg
(1.3 mg/gram of listed cinnamon)
$0.11/capsule
[$1.70]
$15.99/150 capsules
No Gluten, Wheat, Yeast, Milk, Lactose, Soy,
Artificial Color, Artificial Flavor, Artificial Sweetener, Preservatives.
Non-GMO.
1 capsule
Ceylon Cinnamon (Cinnamomum verum) (bark) (from 200 mg of 10:1 extract)
2,000 mg.
Other Ingredients: Rice Powder, Gelatin Capsule, Vegetable Magnesium Stearate,
Silica.
APPROVED
ProCaps® Laboratories Cinnamon
350™
Mfd. by ProCaps®
Laboratories
1 capsule
350 mg cinnamon bark extract
Cinnamomum cassia
(Cassia)
50 mg extract (4:1 extract)
200 mg extract (8% flavones)
16 mg flavones
100 mg extract (3% A polymers)
3 mg type A polymers
Large capsule
Consume one or two capsules daily or as recommended by a health care
professional.
1 capsule
PACs: 8.4 mg
(23.9 mg/gram of listed cinnamon)
Coumarin: 0.8 mg
(2.3 mg/gram of listed cinnamon)
$0.30/capsule
[$3.56]
$17.90/60 capsules
1 capsule
Vitamin C 30 mg
Contains No Additives Or Common Allergens Of Any
Kind.
1 capsule
Vitamin C (as calcium ascorbate/ascorbyl palmitate)
30 mg, Cinnamon Bark Blend (Cinnamomum cassia) extract/powder (bark)
[standardized to 8% Flavones 200 mg, standardized to 3% Type A Polymers 100 mg,
4:1 Concentrate 50 mg) 350 mg.
Other Ingredients: Natural plant cellulose (acid resistant) vegetarian
capsule).
APPROVED
Top Pick
for cinnamon supplement
Swanson® Cinnulin PF®
Cinnamon Extract
Dist. by Swanson Health Products
1 capsule
150 mg cinnamon bark extract
Cinnamomum cassia and/or Cinnamomum burmanni
(Cassia)
4.5 mg type A polymers
Medium/large capsule
Take one capsule three times per day with water before meals.
1 capsule
PACs: 23 mg
(153.5 mg/gram of listed cinnamon)
Coumarin: 0.7 mg
(4.5 mg/gram of listed cinnamon)
$0.12/capsule
[$0.52]
$14.24/120 capsules
None.
1 capsule
Cinnulin PF® (water soluble extract of cinnamon bark)
(Cinnamomum cassia and/or Cinnamomum burmanni)
(standardized to 3% Type A Polymers) 150 mg.
Other Ingredients: Rice flour, gelatin, calcium laurate.
APPROVED
Trunature® [Costco] Advanced
Strength CinSulin®
Dist. by Costco Wholesale Corporation
2 vegetarian capsules
500 mg cinnamon bark extract
Cinnamomum burmannii
(Ceylon)
15 mg type A polymers
Large vegetarian capsule
Take two capsules once daily with water during a meal.
2 vegetarian capsules
PACs: 44.9 mg
(89.7 mg/gram of listed cinnamon)
Coumarin: 3.6 mg
(7.3 mg/gram of listed cinnamon)
$0.20/2 vegetarian capsules
[$0.45]
$19.99/200 powders
2 vegetarian capsules
Vitamin D 12.5 mcg (500 IU), chromium 400 mcg
Free of: Gelatin, Wheat, Sugar, Lactose, Milk, Fish, Common Allergens,
Artificial Flavors, Central Nervous Stimulants & Caffeine.
2 vegetarian capsules
Vitamin D (from Cholecalciferol) (D3) 12.5 mcg (500 IU), Chromium [from
Chromium Picolinate (Chromax®)] 400 mcg, Water
Extracted Cinnamon Bark Extract 10:1 (CinSulin®) (Cinnamomum
burmannii, standardized to not less than 3% [15
mg] type-A Polymers) 500 mg.
Other Ingredients: Cellulose, hypromellose, magnesium
stearate and silicon dioxide.
Combination Bark Powder/Extract Products:
APPROVED
Nature's Bounty® Cinnamon 2,000 mg
Mfd. by Nature's Bounty, Inc.
2 capsules
250 mg cinnamon bark extract
Cinnamomum spp.
1,000 mg cinnamon bark
Cinnamomum burmannii
(Ceylon)
Large capsule
For adults, take two (2) capsules daily, preferably with a meal.
2 capsules
PACs: 33 mg
(26.4 mg/gram of listed cinnamon)
Coumarin: 2.4 mg
(2 mg/gram of listed cinnamon)
Metalsⓘ: Pass (Lead: 0.1
mcg/g)
Salmonellaⓘ:
Pass
$0.24/2 capsules
[$0.73]
$7.19/60 capsules
2 capsules
Chromium 400 mcg
Non-GMO, No Artificial Flavor, No Artificial Sweetener, No Preservatives, No
Sugar, No Starch, No Milk, No Lactose, No Soy, No Gluten, No Wheat, No Yeast,
No Fish, Sodium Free.
2 capsules
Chromium (as Chromium Picolinate) 400 mcg, Cinnamon (Cinnamomum burmannii) (bark) 1,000 mg, Cinnamon Extract (Cinnamomum
spp.) (bark) (a 4:1 Extract, equivalent to 1,000 mg of Cinnamon) 250 mg.
Other Ingredients: Gelatin, Vegetable Cellulose. Contains <2% of: Silica,
Vegetable Magnesium Stearate.
APPROVED
Puritan's Pride® Cinnamon with High-Potency
Chromium
Mfd. by Puritan's Pride, Inc.
1 capsule
125 mg cinnamon bark extract
Cinnamomum spp.
500 mg cinnamon bark
Cinnamomum burmannii
(Ceylon)
Large capsule
For adults, take one (1) capsule twice daily, preferable with meals.
1 capsule
PACs: 16.9 mg
(27.1 mg/gram of listed cinnamon)
Coumarin: 1.2 mg
(1.9 mg/gram of listed cinnamon)
Metalsⓘ: Pass (Pass:
<0.1 mcg/g)
Salmonellaⓘ:
Pass
$0.22/capsule
[$1.33]
$26.99/120 capsules
1 capsule
Chromium 200 mcg
No Artificial Flavor or Sweetener, No Preservatives, No Sugar, No Starch, No
Milk, No Lactose, No Soy, No Gluten, No Wheat, No Yeast, No Fish, Sodium Free.
1 capsule
Chromium (as Chromium Picolinate) 200 mcg, Cinnamon (Cinnamomum burmannii) (bark) 500 mg, Cinnamon Extract (Cinnamomum
spp.) (bark) (a 4:1 Extract, equivalent to 500 mg of Cinnamon) 125 mg.
Other Ingredients: Gelatin, Vegetable Cellulose. Contains <2% of: Silica,
Vegetable Magnesium Stearate.
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of the
same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
Results of
ConsumerLab.com Testing of Cinnamon Spices
(Click arrows or swipe left or right to see all columns)
Approval Statusⓘ
Product Name
Type of Cinnamon
Test Results
(Note: 1 tsp = 2.5 g)
Filth Found
(per 50 g)
Cost per gram
Price
Notable Features
Full List of Ingredients Per Serving
APPROVED
Top Pick
for cinnamon spice
365® [Whole Foods] Cinnamon Ground
Dist. by Whole Food Market
Ground, Non-GMO
Genus and species not on label (Whole Foods website claims it is Korintje Cinnamon, Cinnamomum burmanni)
1 g
Coumarin:
3.4 mg
(3.4 mg/gram of cinnamon)
Metalsⓘ: Pass (Lead: <0.1
mcg/g)
Salmonella: Pass
Insect fragments: 23
Whole or equivalent insects: 0
Striated animal hairs: 0
Other adulterants: 0
$0.05/gram
$2.99/2.01 oz [57 g] container
Kosher. Non GMO Project
Verified seal.
Precaution: Produced in a facility that processes tree nuts, milk,
wheat and soy.
Ingredients: Cinnamon.
NOT RECOMMENDED FOR FREQUENT USE
due to lead and coumarin
Badia® Cinnamon Powder
Dist. by Badia Spices
Inc.
Genus and species not on label (Badia's
website claims it is Cinnamon burmanni - Nees
Blume)
1 g
Coumarin: 5.3 mg
(5.3 mg/gram of cinnamon)
Metalsⓘ: Lead: 1.05 mcg/g
Salmonella: Pass
Insect fragments: 18
Whole or equivalent insects: 0
Striated animal hairs: 1
Other adulterants: 0
$0.02/gram
$1.19/2 oz [56.7 g] container
Gluten Free. Kosher. (From website: MSG free,
Sodium Free, Country of origin, Vietnam, Known Allergens None).
None.
APPROVED
Top Pick
for avoiding coumarin in cinnamon
FGO® Organic Ceylon Cinnamon Powder
Dist. by FGO®
Organic, Non-GMO
Ceylon cinnamon from Sri Lanka (Cinnamomum verum)
1 gⓘ
Coumarin:
<0.0003 mg
(<0.0003 mg/gram of cinnamon)
Metalsⓘ: Pass (Lead: 0.62
mcg/g)
Salmonella: Pass
Insect fragments: 23
Whole or equivalent insects: 0
Striated animal hairs: 1
Other adulterants: 15 non-striated animal hairs
$0.03/gram
($0.23/tbsp)
$14.99/16 oz [453 g] pouch
USDA Organic seal. Non GMO
Project Verified seal. (From Website: Given that our products are
produced in facilities that contain common allergens, our recommendation would
be to avoid our products if you have a common allergy, out of an abundance of
caution).
1 g
Calories 2.9, Calories from Fat 0, Total Fat 0 g, Saturated Fat 0 g, Trans Fat
0 g, Cholesterol 0 mg, Sodium 0 mg, Total Carbohydrate 0.9 g, Dietary Fiber
0.57 g, Sugars 0 g, Protein 0 g, Percent of recommended daily intake: Calcium
1.1%, Iron 0.57%.
Ingredients: Certified Organic Ceylon Cinnamon from Sri Lanka (Cinnamomum
verum).
APPROVED
Top Pick
for cinnamon spice
McCormick® Ground Cinnamon
Dist. by McCormick & Co., Inc.
Ground, Non-GMO
Genus and species not on label (McCormick's website claims it is Cinnamomum
cassia, Blume -- Chinese cinnamon)
1 g
Coumarin:
3.8 mg
(3.8 mg/gram of cinnamon)
Metalsⓘ: Pass (Lead:
<0.1 mcg/g)
Salmonella: Pass
Insect fragments: 17
Whole or equivalent insects: 0
Striated animal hairs: 0
Other adulterants: 0
$0.06/gram
$3.99/2.37 oz [67 g] container
Non GMO. Kosher. (Allergen
statement on website).
None.
NOT RECOMMENDED FOR FREQUENT USE
due to coumarin
Simply Organic® Vietnamese Cinnamon
Dist. by Frontier Co-Op
Organic
Vietnamese cinnamon (website claims Cinnamomum aromaticum)
1 g
Coumarin: 6.2 mg
(6.2 mg/gram of cinnamon)
Metalsⓘ: Pass (Lead: 0.63
mcg/g)
Salmonella: Pass
Insect fragments: 15
Whole or equivalent insects: 0
Striated animal hairs: 0
Other adulterants: 0
$0.07/gram
$4.99/2.45 oz [69 g] container
Kosher. USDA Organic seal. (From website: No
ETO, non-irradiated)
Ingredients: Organic Cinnamon.
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of the
same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
ConsumerTips™:
Consumers should look for
the following information on cinnamon labels:
·
Form of cinnamon — Extracts, particularly those such as such
as Cinnulin PF (in Swanson
Cinnulin PF in this Review) or CinSulin (in Trunature
Advanced Strength CinSulin in this Review),
have been shown to provide substantial amounts of PACs. This is more uncertain
with bark powders, as some bark powders included in this review provided about
40 mg of PACs per gram of cinnamon ingredient while at least one (Oregon's
Wild Harvest True Cinnamon) provided only 10.2 mg of PACs per gram.
·
Check the species of cinnamon — Both cassia and Ceylon cinnamon
can provide a significant amount of PACs. A benefit of
Ceylon is that it contains only very small amounts of potentially toxic
coumarin, although most cassia products, at a daily serving of 1 gram or less,
are unlikely exceed the adult tolerable daily intake for coumarin. However, as
discussed above, the species Cinnamomum loureirii (Saigon
or Vietnamese cinnamon) may contain significantly more coumarin than other
cassia cinnamons (about 6 to 7 mg per gram).
·
Amount of cinnamon per pill or day in grams (g) or milligrams
(mg) [1 gram = 1,000 milligrams]
·
If available, information about the compounds to which a product
is standardized, such PACs
·
Cinnamon oil, which is derived by steam distillation
of cinnamon, contains cinnamaldehyde as the main constituent (60% to 90%).
Coumarin may also be present in small amounts in cassia cinnamon
oil (0.1% to 8.4%) (Leela, Chemistry of Spices 2008).
PACs are present in only minor amounts, if at all (Zhao, Arabian J Chem 2020).
Cinnamon oil products are typically used as an essential oil for aromatherapy
and are not recommended for oral use.
Dosage used:
·
For people with type 2 diabetes, 1 gram of cassia
cinnamon bark powder taken daily may lower fasting blood sugar, HbA1c,
triglycerides, total and LDL cholesterol (Khan, Diabetes Care 2003; Crawford, J Am Board Fam Med 2009). A dose of
between 120 and 360 mg of cassia cinnamon extract (40:1) may
also lower fasting blood sugar and HbA1c (Lu, Nutr Res 2012).
·
For people with prediabetes, 250 mg of water
soluble extract (20:1) of Cassia cinnamon (Cinnulin
PF -- standardized to 1% doubly-linked type-A PACs) taken with
breakfast and again with dinner may decrease fasting blood sugar and systolic
blood pressure (Ziegenfuss, J Int Soc Sports Nutr
2006). Similarly, 250 mg of another water extract (CinSulin) twice daily appeared to modestly reduce
fasting blood sugar (Anderson, J Trad Compl Med 2016).
Concerns and Cautions:
·
Single ingredient cinnamon products made from cassia cinnamon (Cinnamomum
burmannii or Cinnamomum cassia)
are believed to be safe, short-term, at doses as high as 6 grams per day, with
few side effects being reported in clinical studies. Among side effects that
have been reported in studies using cassia cinnamon (Cinnamomum cassia),
Ceylon cinnamon (Cinnamomum zylanicum), or an
unidentified cinnamon species, the most common are gastrointestinal
discomfort (stomachache, nausea, constipation and heart burn),
followed by headache and skin reactions (hives
and rash) (Hajimonfarednejad,
Clin Nutr 2018). Long-term
safety studies have not been conducted.
·
As noted above (see Quality Concerns), long-term daily intake of
cinnamon containing high amounts of coumarin should be avoided
due to its potential for liver toxicity and carcinogenicity. Up to
1 gram (about 1/2 teaspoon) per day of ground cinnamon would be unlikely to
exceed the tolerable limit for adults (7 mg of coumarin); however, a small
percentage of individuals who are particularly sensitive to coumarin may
develop elevated liver enzymes even with lower amounts coumarin (5 mg or more).
Daily intakes of 25 to 30 mg of coumarin have been associated with liver
damage, liver failure, and, in some cases, death. It is not known what makes
some people more sensitive to coumarin, but theories include an immune system
reaction, genetic variation of the CYP2A6 protein, previous alcohol-related
liver damage or viral hepatitis (Abraham, Mol Nutr Food Res 2010).
·
Taking cinnamon supplements with certain other medications may
increase the risk of liver damage. For example, a 71-year-old woman
taking a high daily dose (40 mg) of the statin medication rosuvastatin
(Crestor) developed hepatitis one week after she began taking a daily cinnamon
supplement (dose and form not known). The hepatitis resolved after she stopped
taking both the rosuvastatin and the cinnamon supplement, after which she was
able to take the statin medication again without any liver problems (Brancheau, Am J Case Rep 2015).
·
Because Cassia cinnamon may potentially lower blood
sugar, it should be used with caution in people who take blood
sugar-lowering medications (i.e., insulin, metformin, glyburide, etc.) and
should not be taken for at least two weeks before surgery.
·
Some evidence from laboratory and animal studies suggests that
cinnamon may affect blood sugar and insulin levels through similar mechanisms
as a class of antidiabetes drugs known as
thiazolidinediones, such as pioglitazone (Actos), and therefore, could
potentially have similar side effects — such as edema (swelling due to
the accumulation of fluid). An increase in edema of the legs was reported
in a 57-year-old man with hypertension and type 2 diabetes who took 1,000 mg
of Cinnamomum cassia cinnamon bark powder for one week. The
edema resolved within five days of stopping supplementation (Crawford, J Am Board Fam Med 2018).
[Correction: (9/24/18) The cinnamon supplement associated with this adverse
event was incorrectly identified as Cinnulin PF when
originally posted on 9/22/18. The supplement associated with this adverse event
is identified in the report only as "cinnamon bark powder ( Cinnamomum cassia)".]
·
An acute worsening of rosacea was reported in a
68-year-old woman with rosacea and type 2 diabetes mellitus after taking a
cinnamon oil supplement for two weeks (Campbell, J Drugs Dermatol 2008).
·
There is some evidence from an animal study that large doses of
cinnamon oil can depress the central nervous system (Harada, J Pharmacobiodyn 1982).
·
The safety of cinnamon in pregnant and nursing women has not
been established; some experts recommend pregnant women avoid cinnamon oil
or high doses of cinnamon bark powder.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Cinnamon Supplements and
Spices
8/14/2021
Our tests of cinnamon
found higher concentrations of the toxin coumarin in Vietnamese cinnamon. A
similar finding was recently reported. Learn more in our Cinnamon Supplements & Spices Review –
and see how products compared in our tests.
7/21/2020
Does taking a daily
cinnamon supplement help control blood sugar in people with pre-diabetes? See
the results of a recent study in the What It Does section
of the Cinnamon Supplements & Spices Review. Also see our Top Picks among cinnamon supplements and among
cinnamon spices.
5/05/2018
Taking cinnamon as a
supplement was found to decrease symptoms of rheumatoid arthritis in a recent
study. Get the details and learn what else cinnamon can do (particularly
regarding blood sugar) in the What It Does section
of the Cinnamon Supplements & Spices Review. (Also see our test results for
popular cinnamon supplements).
Cinnamon to Lower Blood Sugar?
11/05/2016
A study in people with
elevated blood sugar levels found that a particular cinnamon extract (which CL
has tested) modestly lowered blood sugar levels. The way the data was analyzed,
however, appears flawed in our opinion. Get the details in the "What It Does" section of
Cinnamon Supplements and Spices Review >>
Related CL Answers (6)