In this article we will talk about the marvels of cinnamon and how to use cinnamon for better health and glucose uptake. Cinnamon is fantastic for controlling insulin however the coumarin content in cassia cinnamon has recently given this wonderful herb a bad name.
I will try to clear its reputation as I show you the difference between its many different species and how to use it effectively and safely.
CAUTION: Medical Disclaimer
Table of Contents
Herbal Name and Characteristics:
- Name: True Cinnamon
- Pin Yin: Guì zhī (cassia),
- Latin: Cinnamomum zeylanicum or Cinnamomum verum and Cinnamon aromaticum
- Taste: slightly hot with a hint of sweetness
- Color: brown.
About this Herb:
Cinnamon has always been a favorite. I grew up in a house where it was used pretty much everywhere: in sweets, in coffees, liqueurs and even in foods such as meat stews.
Cinnamon is known for its health benefits. While this herb boasts many different varieties, the 2 most famous kinds on the market today, happen to be very different:
- True Cinnamon a.k.a Cinnamomum zeylanicum
- Cassia Cinnamon or Cinnamomum aromaticum.
In the last years, there has been a bit of panic, blaming cinnamon for liver toxicity and that its health benefits (especially for diabetics) do not outweigh its risks.
I have personally used both and in this article, I will help you understand the benefits as well as the differences of this amazing herb species.
What is Cinnamon?
Cinnamon is a very aromatic herb and comes from the bark of an evergreen tree that is native to Sri Lanka (hence its name – Ceylon, coming from Keylan of Sri Lanka). It has been used in both European and Asian continents for centuries.
Historically speaking, ancient Greek historian Herodotus mentioned that both species were grown by Arabs while the Greek used cassia to make wine along with absinth wormwood as far as the 5th century B.C.
At this point we need to make this important distinction:
- The one used in TCM is Cassia Cinnamon or Cinnamomum aromaticum or Gui Zhi.
- The one used in European cuisine and medicine is True Cinnamon or Cinnamomum zeylanicum.
Both species share the same properties however, their difference lies in their coumarin content since Cassia has 10 times more coumarin than True Cinnamon.
Coumarin is toxic when used in high doses (more precisely it is hepatotoxic and carcinogenic) and this explains the panic and undermining the use of cinnamon. I also did not understand the trend of the cinnamon challenge which went viral on the internet where people on Youtube tried to eat illogical amounts of it. To me it equals something like eating a bag of dirt or drinking a liter of gasoline and shows disrespect to a strong herb.
Coumarin Content & Cinnamon Types
Because of the toxicity attributed to coumarin, the European Food Safety Authority recommends a daily intake of 0.1mg/kg of bodyweight for Cinnamon. However, the following table will help you establish how much coumarin each of the different species contains so that you can make the safest choice.
| Type of Cinnamon | Latin name | Coumarin Content | Country of Origin |
| Saigon cinnamon, Vietnamese Cassia, Vietnamese Cinnamon | Cinnamomum loureiroi | 6.97 g/kg | Vietnam |
| Indonesian Cinnamon, Padang Cassia | Cinnamomum burmanni | 2.15 g/kg | Indonesia |
| Cassia Cinnamon or Chinese Cinnamon | Cinnamomum aromaticum | 0.31 g/kg | China |
| True Cinnamon, Ceylon Cinnamon, Mexican Cinnamon | Cinnamomum zeylanicum, Cinnamomum verum | 0.017 g/kg | Sri Lanka, India, Madagascar, Brazil and the Caribbean |
Cinnamon sticks are produced in a similar way regardless of their species. The inner bark of the tree is peeled. When dried, it tends to curl into quills which explains the stick form.
Another good way to distinguish between Cassia and true Cinnamon is to bear the following in mind:
- Cassia sticks are hard to break, are usually thicker and have a really strong aroma and a dark- reddish color.
- True Cinnamon on the other hand, is more fragile and can break easier, has thinner layers and a lighter brown color.
In all species, the characteristic aroma is attributed to the Cinnamaldehydes it contains and its taste is attributed to coumarin.
Other active ingredients are:
- MethylHydroxyChalcone polymers (MHCPs – responsible for the insulin regulating properties),
- Anthraquinones,
- Tannins,
- Flavonoids,
- Glycosides and
- Terpenoids.
Benefits and properties of Cinnamon:
Summarizing the many benefits of Cinnamon:
- It can regulate blood sugar and improve insulin sensitivity (by reducing blood glucose levels). For this reason, it is used by diabetic patients to improve their condition as well as by healthy individuals to maintain optimal insulin and leptin health.
The methylhydroxychalcone polymer (MHCP) it contains can act as an insulin mimetic on adipocytes and can therefore have an effect on glucose uptake and glycogen.
- For the same reasons, it is used by athletes to optimize glucose uptake (which means eating more carbohydrates without gaining fat).
- It can lower LDL cholesterol and total cholesterol levels. Also, it can reduce blood pressure. All of the above contribute to reducing risk of cardiovascular disease and promoting heart health.
- It has strong antioxidant and anti-fungal properties due to its high polyphenol content and can help fight bacterial and fungal infections. It can also fight tooth decay and help with bad breath.
- It also has great anti-inflammatory properties and can protect against diseases and infections.
- It has shown great promise in the battle against neurodegenerative diseases such as Alzheimer’s and Parkinson due to its epicatechin content.
- It also has protective properties against cancer due to its high antioxidant content as shown in several studies as it has the ability to stop human tumor growth.
- Has been used traditionally to relieve digestive and gas problems as it can soothe the stomach and relieve stomach pains.
- It can help with urinary tract infections due to its anti-fungal action.
- It is used in TCM for people with Yang Deficiencies due to its strong Yang Content.
When and how to take it?
Cinnamon Sticks: This is the best way to ensure freshness, quality and also to make sure you are getting the right kind of cinnamon.
You can use it whole by adding the stick(s) to your cooking or grind it down and use it as powder.
Powder: This is the most commonly used type of cinnamon found today in stores. As mentioned before, you may run the risk of buying the cassia instead of true cinnamon which is why I only recommend buying powder if you have a reputable seller.
Another problem with powder is that the product is more potent the moment it is grinded rather than having it already in powder form.
For some people, this form is better and more convenient (faster) as you don’t need to grind every time you need to use it. You can add it to your shakes, foods or sprinkle it over your breakfast.
Tea: You can also add it to your tea and drink it.
This is the safest way to use cassia cinnamon since the extra coumarin will sit in the bottom and you can benefit from its health properties without the toxicity.
The best times to take it would be:
- Before eating a lot of carbs,
- On the onset of a cold or flu,
- Any time you want to add more flavor to your foods or drinks.
Safety and side effects
As I mentioned several times already, Cinnamon contains coumarin, which is known to cause liver damage and cancer when its accumulation rises above a specific amount in the body.
Historically, the initial allowance of coumarin was 2gr/kg and then dropped down rapidly to 0.1mg/kg that is today.
There are no other reported side effects of cinnamon other than skin problems (skin rash) when used topically.
Last but not least, cinnamon can lower blood pressure so avoid taking it if you already have low blood pressure.
You should not take cinnamon if you:
- Have low blood pressure or diabetes as there is a high risk of hypoglycemia.
- Are scheduled for an operation as cinnamon can lower blood sugar levels which can cause problems during and after the surgery. Stop using cinnamon at least 2 weeks before the surgery.
- Have any liver related problems as large amounts of cinnamon are toxic for the liver and can cause liver damage or augment existing liver problems.
- Have allergies to this specific herb or any of its ingredients.
The best thing you can do before taking any herb supplement is to test it. If you want to be safe while using herbs I strongly urge you to read my other article on how to test an herb for allergies and intolerances.
Contraindications or interactions with other medication/substances:
Avoid using this herb/spice if you have any medical condition or take any kind of medication without consulting your doctor first.
Special Precautions & Warnings:
Since there are not enough studies performed to determine the full safety of this product, pregnant women or breastfeeding women should avoid using cinnamon.
Cycling
Cinnamon is only intended for use on an as-needed-basis. You should not use it in high doses and for extended periods of time as it is unsafe and can cause adverse effects.
Take a small break if you tend to use it on a daily basis, even in small amounts in order to protect the body from accumulation of other toxins unrelated to the herb itself.
Dosage
Over the past 20 years I have experimented with literally hundreds of herbs, supplements (and other natural products) and was finally able to discover the right doses for amazing results.
If you wish to learn more about the dosages that I use with my clients for different purposes (better health, hormonal balance, stress management, testosterone boost and more) or how I combine this herb/supp with others, leave a comment below or reach out to me for a consultation through the “Hire me” link.
Closing thoughts
People are often unaware of the different species of herbs. In this case, cinnamon comes in 2 basic variations, one of which is high in coumarin which is toxic when used in high doses. With the information mentioned in this article, you will be able to distinguish the difference between the two species and to use this wonderful herb to regulate glucose uptake and optimize your health.
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Also if you have any comments or questions, feel free to leave a comment and I will get back to you as soon as possible. Thanks!
by Nick Sigma
CWC, EH, E-YRT200
Studies:
- Mohamed Sham Shihabudeen H, Hansi Priscilla D, Thirumurugan K Cinnamon extract inhibits α-glucosidase activity and dampens postprandial glucose excursion in diabetic rats . Nutr Metab (Lond). (2011).
- Adisakwattana S, et al Inhibitory activity of cinnamon bark species and their combination effect with acarbose against intestinal α-glucosidase and pancreatic α-amylase . Plant Foods Hum Nutr. (2011).
- A Hydroxychalcone Derived from Cinnamon Functions as a Mimetic for Insulin in 3T3-L1 Adipocytes.
- Imparl-Radosevich J, et al Regulation of PTP-1 and insulin receptor kinase by fractions from cinnamon: implications for cinnamon regulation of insulin signalling . Horm Res. (1998).
- A Hydroxychalcone Derived from Cinnamon Functions as a Mimetic for Insulin in 3T3-L1 Adipocytes,
- Broadhurst CL, Polansky MM, Anderson RA Insulin-like biological activity of culinary and medicinal plant aqueous extracts in vitro . J Agric Food Chem. (2000).
- Kirkham S, et al The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance . Diabetes Obes Metab. (2009).
- Diabetes Care. 2003 Dec;26(12):3215-8. Cinnamon improves glucose and lipids of people with type 2 diabetes. Khan A1, Safdar M, Ali Khan MM, Khattak KN, Anderson RA.
- Ann Fam Med. 2013 Sep-Oct;11(5):452-9. doi: 10.1370/afm.1517. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Allen RW1, Schwartzman E, Baker WL, Coleman CI, Phung OJ.
- Cinnamon: A Multifaceted Medicinal Plant Pasupuleti Visweswara Rao and Siew Hua Gan.
- Characterization of antioxidant and antimicrobial compounds of cinnamon and ginger essential oils.
- Allergy. 1995 Dec;50(12):995-9. Cinnamon bark oil, a potent fungitoxicant against fungi causing respiratory tract mycoses. Singh HB1, Srivastava M, Singh AB, Srivastava AK.
- Am J Chin Med. 2006;34(3):511-22. Antimicrobial activities of cinnamon oil and cinnamaldehyde from the Chinese medicinal herb Cinnamomum cassia Blume. Ooi LS1, Li Y, Kam SL, Wang H, Wong EY, Ooi VE.
- Acta Biomed. 2011 Dec;82(3):197-9. Comparative study of cinnamon oil and clove oil on some oral microbiota. Gupta C1, Kumari A, Garg AP, Catanzaro R, Marotta F.
- Kamal Rai Aneja et al. / Journal of Pharmacy Research 2009, 2(9),1387-1390 1387-1390 Research Article ISSN: 0974-6943 Antimicrobial activity of Dalchini (Cinnamomum zeylanicum bark) extracts on some dental caries pathogens Kamal Rai Aneja*, Radhika Joshi, Chetan Sharma *Department of Microbiology,Kurukshetra University, Kurukshetra -136119.Haryana. India. Received on: 23-05-2009; Accepted on:25-07-2009.
- Zhu M, Carvalho R, Scher A, Wu CD Department of Pediatric Dentistry, College of Dentistry, University of Illinois at Chicago, Chicago, IL, USA. The Journal of Clinical Dentistry [2011, 22(1):23-26]
- Short-term germ-killing effect of sugar-sweetened cinnamon chewing gum on salivary anaerobes associated with halitosis. (PMID:21290983).
- J Alzheimers Dis. 2009;17(3):585-97. doi: 10.3233/JAD-2009-1083. Cinnamon extract inhibits tau aggregation associated with Alzheimer’s disease in vitro. Peterson DW1, George RC, Scaramozzino F, LaPointe NE, Anderson RA, Graves DJ, Lew J.
- J Alzheimers Dis. 2013;36(1):21-40. doi: 10.3233/JAD-122113. Interaction of cinnamaldehyde and epicatechin with tau: implications of beneficial effects in modulating Alzheimer’s disease pathogenesis. George RC1, Lew J, Graves DJ.
- PLoS One. 2013 Dec 13;8(12):e83243. doi: 10.1371/journal.pone.0083243. eCollection 2013. Cinnamon counteracts the negative effects of a high fat/high fructose diet on behavior, brain insulin signaling and Alzheimer-associated changes. Anderson RA1, Qin B2, Canini F3, Poulet L4, Roussel AM5.
- J Neuroimmune Pharmacol. 2014 Sep;9(4):569-81. doi: 10.1007/s11481-014-9552-2. Epub 2014 Jun 20. Cinnamon treatment upregulates neuroprotective proteins Parkin and DJ-1 and protects dopaminergic neurons in a mouse model of Parkinson’s disease. Khasnavis S1, Pahan K.
- The Cinnamon-derived Dietary Factor Cinnamic Aldehyde Activates the Nrf2-dependent Antioxidant Response in Human Epithelial Colon Cells Georg T. Wondrak, Nicole F. Villeneuve, Sarah D. Lamore, Alexandra S. Bause, Tao Jiang, and Donna D. Zhang.
- Asian Pac J Cancer Prev. 2007 Oct-Dec;8(4):578-82. Inhibition of lipid peroxidation and enhancement of GST activity by cardamom and cinnamon during chemically induced colon carcinogenesis in Swiss albino mice. Bhattacharjee S1, Rana T, Sengupta A.
- Planta Med. 1999 Apr;65(3):263-6. Inhibition of human tumor growth by 2′-hydroxy- and 2′-benzoyloxycinnamaldehydes. Lee CW, Hong DH, Han SB, Park SH, Kim HK, Kwon BM, Kim HM.
- Int J Immunopharmacol. 1998 Nov;20(11):643-60. Cinnamaldehyde inhibits lymphocyte proliferation and modulates T-cell differentiation. Koh WS1, Yoon SY, Kwon BM, Jeong TC, Nam KS, Han MY.
- Cancer Lett. 2003 Jul 10;196(2):143-52. Cinnamaldehyde induces apoptosis by ROS-mediated mitochondrial permeability transition in human promyelocytic leukemia HL-60 cells. Ka H1, Park HJ, Jung HJ, Choi JW, Cho KS, Ha J, Lee KT.
- Cancer Lett. 2005 Dec 8;230(1):134-40. Water-soluble polymeric polyphenols from cinnamon inhibit proliferation and alter cell cycle distribution patterns of hematologic tumor cell lines. Schoene NW1, Kelly MA, Polansky MM, Anderson RA.
- Carcinogenesis. 2010 Mar; 31(3): 481–488. Published online 2009 Dec 7. doi: 10.1093/carcin/bgp292 PMCID: PMC3105590 Novel angiogenesis inhibitory activity in cinnamon extract blocks VEGFR2 kinase and downstream signaling Jianming Lu, Keqiang Zhang, Sangkil Nam, Richard A. Anderson,1 Richard Jove, and Wei Wen.
Sources:
- http://www.webmd.com/vitamins-supplements/ingredientmono-1002-Cinnamon+CASSIA+CINNAMON.aspx?activeIngredientId=1002&activeIngredientName=Cinnamon+%28CASSIA+CINNAMON%29&source=2
- Examine.com
- http://cinnamonvogue.com/Types_of_Cinnamon_1.html
- http://www.chinesemedicinecentral.com/2011/chinese-herb-of-the-week-qualities-and-uses-of-gui-zhi-cinnamon-twig/
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