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Cinnamon (Ceylon / Cassia)
The beloved spice does more than flavor your coffee — it's one of the most studied natural supplements for blood sugar control.
Benefits
- +May help improve insulin sensitivity and lower blood sugar after meals
- +Contains cinnamaldehyde — a potent antioxidant and anti-inflammatory
- +May support healthy cholesterol and triglyceride levels
- +Has antimicrobial properties
- +May help with cognitive function and memory
Dosage & Cost
Range500–1000 mg Ceylon cinnamon/day (about 1/2 – 1 teaspoon)
TimingWith meals, especially breakfast or the largest meal
Daily cost0.05–0.20
ALWAYS use Ceylon (true) cinnamon for supplementation, not Cassia. Ceylon is also called 'Sri Lankan' or 'true cinnamon.' Cassia is fine occasionally in cooking but not for daily supplementation.
Side Effects
- !Cassia cinnamon contains coumarin — a blood thinner that can damage the liver in large amounts
- !Ceylon cinnamon is MUCH safer for regular use (very low coumarin)
- !May lower blood sugar too much in diabetics on medication
- !Can cause allergic reactions or skin irritation in sensitive people
- !May interact with blood thinners
Food Sources
- • Cinnamon sticks and ground cinnamon (Ceylon variety preferred)
- • Sprinkled on oatmeal, yogurt, smoothies, or coffee
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.