What is Cinnamon Extract?
Cinnamon is one of the world's oldest and most widely used spices, derived from the inner bark of tropical Asian trees. It has been used both for flavoring food and in traditional medicine for over 4,000 years — from ancient Egypt to Chinese and Indian traditions.
It is important to know that there are two main types of cinnamon sold commercially:
- Ceylon cinnamon (Cinnamomum verum/zeylanicum) — also known as "true cinnamon." Originates from Sri Lanka. Milder flavor, low coumarin content.
- Cassia cinnamon (Cinnamomum cassia) — the more common and cheaper variety. Stronger flavor, higher coumarin content.
This distinction is important because coumarin is a compound that in large quantities can burden the liver. As a supplement, Ceylon cinnamon is often preferred specifically for its lower coumarin content.
How it works
Cinnamon's bioactive compounds include polyphenols, cinnamaldehyde, and type-A procyanidins. Research suggests these compounds may influence carbohydrate metabolism in several ways:
First, some compounds may slow the breakdown of carbohydrates in the digestive tract (Adisakwattana et al., 2011), which in turn may affect post-meal blood sugar spikes. Second, some studies suggest that cinnamon components may influence insulin signaling at the cellular level.
These mechanisms have been identified primarily in laboratory studies, and their clinical significance requires further confirmation.
Evidence and benefits
Currently there are no EU-approved specific health claims for cinnamon supplements. However, research suggests several areas of interest:
- Blood sugar metabolism research: Multiple studies suggest that cinnamon extract may support normal blood sugar levels (Khan et al., 2003; Davis & Yokoyama, 2011). Results are promising but vary depending on the type of cinnamon used, dosage, and study population.
- Insulin sensitivity: Some research suggests cinnamon may support normal insulin sensitivity (Solomon & Blannin, 2009).
- Lipid levels: Some studies show a possible effect on lipid levels, but results are conflicting (Allen et al., 2013).
- Antioxidant activity: The antioxidant properties of cinnamon polyphenols are well documented (Shan et al., 2005).
Important note: cinnamon is not a medication and does not replace diabetes drugs. People with blood sugar concerns should always consult their doctor.
How to take
Common forms:
- Standardized extract capsules (most common as supplement)
- Cinnamon powder (for adding to food and drinks)
- Liquid extract
Typical dosages:
- Standardized extract: 250–500 mg, 1–2 times per day
- Cinnamon powder: 1–6 g per day (added to food)
- Take with meals
Choosing the right type:
- As a supplement, prefer Ceylon cinnamon (lower coumarin content)
- Cassia cinnamon requires caution with high doses due to coumarin
- The European Food Safety Authority (EFSA) recommends a daily coumarin limit of 0.1 mg/kg body weight
Who should consider it
- People looking to support normal blood sugar metabolism (alongside lifestyle changes)
- Those interested in an antioxidant supplement
- Individuals who appreciate a traditional approach to wellbeing
- Those wanting to add polyphenol-rich supplements to their diet
Consult a healthcare professional before starting any new supplement. This is especially important for people taking diabetes medications, as cinnamon may affect blood sugar levels. People with liver problems should be cautious, especially with Cassia cinnamon.
Frequently asked questions
What is the difference between Ceylon and Cassia cinnamon? Ceylon cinnamon ("true cinnamon") originates from Sri Lanka, has a milder flavor, and contains minimal coumarin. Cassia cinnamon is more common, has a stronger flavor, and contains significantly more coumarin. Ceylon is preferred as a supplement.
Does cinnamon lower blood sugar? Some studies suggest cinnamon may support normal blood sugar levels, but it does not replace medications. Results vary and are not conclusive.
How much coumarin is in Cassia cinnamon? Cassia cinnamon typically contains 1–18 mg coumarin per gram, while Ceylon cinnamon contains only traces (0.004 mg/g). EFSA recommends a coumarin limit of 0.1 mg/kg body weight per day.
Is daily cinnamon consumption safe? Ceylon cinnamon in moderate doses is generally well tolerated. With daily Cassia cinnamon consumption, the coumarin threshold must be monitored.
Is cinnamon extract suitable for diabetics? Cinnamon may affect blood sugar levels and could therefore interact with diabetes medications. Diabetics should definitely consult their doctor before using cinnamon supplements.
References
- Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. (2003). Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care, 26(12), 3215–3218.
- Davis PA, Yokoyama W. (2011). Cinnamon intake lowers fasting blood glucose: meta-analysis. Journal of Medicinal Food, 14(9), 884–889.
- Solomon TP, Blannin AK. (2009). Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans. European Journal of Applied Physiology, 105(6), 969–976.
- Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. (2013). Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Annals of Family Medicine, 11(5), 452–459.
- Shan B, Cai YZ, Sun M, Corke H. (2005). Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. Journal of Agricultural and Food Chemistry, 53(20), 7749–7759.
- Adisakwattana S, Lerdsuwankij O, Poputtachai U, Minipun A, Suparpprom C. (2011). Inhibitory activity of cinnamon bark species and their combination effect with acarbose against intestinal alpha-glucosidase and pancreatic alpha-amylase. Plant Foods for Human Nutrition, 66(2), 143–148.
See also:
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
