Cinnamon
• A great source of antioxidants
• Improves insulin sensitivity
• Inhibits bacterial growth
CINNAMON CASSIA VS CEYLON
There are mainly two types of cinnamon on the market: Cassia ( Cinnamomum cassia ) and Ceylon ( Cinnamomum verum ).
Overall, their benefits are similar, but some properties are better documented depending on the species.
Cassia
Also called Chinese cinnamon, it is the most widespread in trade.
Its cinnamaldehyde content gives it more pronounced effects on blood sugar regulation and antimicrobial properties.
On the other hand, it also contains more coumarins, substances that are potentially toxic to the liver if consumed excessively or for a prolonged period.
Ceylan
Also called True Cinnamon , it originates from Sri Lanka (formerly Ceylon) and southern India.
It has a very low coumarin content, which allows for regular consumption without significant risk to the liver .
It is primarily recognized for its antioxidant properties and its potential to support digestion and the immune system.
BENEFITS OF CINNAMON
Consuming cinnamon will allow you to enjoy these benefits.
Cinnamon can help regulate your blood sugar and improve your insulin sensitivity. Studies have even demonstrated these effects in people with diabetes or prediabetes .
Its essential oils inhibit the growth of many bacteria, yeasts, and fungi. In short, it helps you limit microbes, both in your body and in your environment.
Cinnamon is one of the spices richest in antioxidants . By reducing oxidative stress, it helps you preserve the health of your cells and limit the risk of degenerative diseases.
Cinnamon is used in traditional medicine to reduce bloating, improve digestive comfort, and stimulate digestion.
WHAT SCIENCE SAYS
Some of the benefits of cinnamon have been scientifically demonstrated, including its effects on blood sugar , its antibacterial action, and its antioxidant content.
This study shows that cinnamon can be used as a complementary treatment to improve glycemic indicators in people with type 2 diabetes.
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This research demonstrates that Cassia cinnamon essential oil inhibits the growth of resistant bacteria and that it can act in synergy with certain antibiotics to improve their effectiveness.
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This scientific database classifies cinnamon among foods rich in antioxidants by comparing the antioxidant capacity of thousands of food products.
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FORMS AND PRACTICAL USES
Cinnamon comes in several forms, the most common being powder and sticks .
The choice of how you use it influences how you will benefit from its advantages.
Easy to add to a dish, smoothie, or dessert, it fits easily into your daily routine and can help you better control your blood sugar . It's also much more concentrated in antioxidants than the stick.
However, it is important to check its quality , which varies greatly between brands.
See recommended products
Cinnamon sticks have the advantage of being minimally processed, retaining their natural shape .
You can use them in infusions or broths to support digestion and enjoy their other benefits.
Some people also use them to protect their food from moths.
Usage tips
Cinnamon capsules offer a precise and concentrated dosage of active ingredients, useful for targeted effects such as regulating blood sugar or cholesterol.
It is a practical, tasteless form, suitable for regular use and without risk of overconsumption of coumarin if the product is of quality.
See recommended products
Cinnamon essential oil is used in aromatherapy for its strong antimicrobial and antifungal properties.
It can be used in a diffuser to purify the air and disinfect the respiratory tract.
Precautions for use
What are coumarins?
Coumarins are natural compounds found in several plants, including cinnamon.
In small quantities they are harmless, but in high doses and over a long period they can be toxic to the liver .
This is why Ceylon cinnamon, which contains very little of it, is often preferred for regular or prolonged use.
RECOMMENDED PRODUCTS
A selection of quality products chosen to optimize your health
Organic Ceylon Cinnamon Sticks - Biojoy
Organic Ceylon Cinnamon Powder - Alpi Nature
Organic Cassia Cinnamon Essential Oil - Wess
Organic Ceylon Cinnamon Extract in Capsules - Vegavero
Organic Ceylon Cinnamon Sticks - Alpi Nature
Organic Ceylon Cinnamon Powder - Sevenhills
How to choose your cinnamon properly?
- Analyze the label : the botanical name and origin must be clear.
- Opt for Ceylon cinnamon : especially if you plan to consume it regularly.
- Control the quality : avoid mixing and choose certified organic.
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Aim for extracts standardized in cinnamaldehyde : particularly if your goal is to regulate blood sugar.
- Bonus : if your cinnamon comes from Sri Lanka, even better!
USAGE INSTRUCTIONS
Some tips to maximize the effects of cinnamon
Dosage
In most studies conducted, dosages ranged from 1 g to 6 g per day without significant adverse effects.
Doses close to 6g give better results on average.
For standardized extracts, the norm is usually between 500 and 1500 mg per day .
Essential oil
Cinnamon essential oil is very powerful .
Used undiluted it can cause skin irritation : it is therefore advisable to dilute it with a vegetable oil, even when diffused.
Frequency
Most studies show effects lasting from 4 to 12 weeks .
Once again, for treatments lasting several weeks, it is recommended to use Ceylon cinnamon to avoid overconsumption of coumarins.
Namely
Some compounds in cinnamon are fat-soluble : it is therefore recommended to consume it with a fat such as milk (in a chai latte for example) or oil.
Precautions for Use
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Skin application :
Cinnamon essential oil is caustic to the skin and can cause severe burns or irritation if applied undiluted. It should always be diluted in a carrier oil before application. A patch test is strongly recommended.
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Broadcast :
Cinnamon essential oil can be used in a diffuser, but only in very small quantities, as its aroma is strong and can irritate the respiratory tract. It is advisable to combine it with other, milder essential oils and not to diffuse for more than 20 to 30 minutes in a well-ventilated room.
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Drug interactions :
- Anticoagulant medications : cinnamon has a blood-thinning effect that may interact with these treatments.
- Blood sugar medications : they can influence the regulation of blood sugar levels and interfere with antidiabetic treatments.
- Gastrointestinal treatments : in case of gastric irritation, it can worsen symptoms and interfere with certain medications intended to treat heartburn or ulcers.
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People at risk :
- People with liver disorders : some varieties of cinnamon, especially Chinese cinnamon ( Cinnamomum cassia ), contain coumarin, a compound that can be toxic to the liver if consumed excessively.
- People prone to allergies : cinnamon can cause allergic skin or respiratory reactions in some sensitive individuals.
- People suffering from digestive disorders : due to its warming and stimulating properties, cinnamon can irritate the stomach and worsen gastroesophageal reflux.
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Pregnant or breastfeeding woman :
Cinnamon essential oil is not recommended for pregnant or breastfeeding women, especially during the first three months of pregnancy, due to its stimulating effect on the uterus. When used as an infusion, its use should remain occasional and moderate.
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Consult a healthcare professional :
If you wish to avoid any adverse effects, consult a healthcare professional before using this plant in any form.
SIMILAR PLANTS
Discover other plants offering similar benefits
- Procure une énergie stable et durable
- Régule le cholestérol et la glycémie
- Facilite la combustion des graisses
- Stimule l'attention et la réactivité
- Favorise un meilleur confort digestif
- Favorise la combustion des graisses
- Nutrient-rich superfood
- Regulates blood sugar and cholesterol
- Antioxidant protection
- Soulage les inconforts digestifs
- Apaise blessures et maux de tête
- Éveille les sens et clarifie l'esprit
- Slows down sugar absorption
- Improves endurance and performance
- Helps lower cholesterol
- Very rich in antioxidants (No. 1)
- Reduces abdominal bloating
- Soothes pain and inflammation
- Eliminates liver toxins
- Slows down sugar absorption
- Reduces the feeling of hunger
FAQ
Frequently asked questions
Ceylon cinnamon is safer for regular consumption because it is very low in coumarins. Cassia is more concentrated in active ingredients but should be used only occasionally.
Learn more
Yes, if consumed in high doses over the long term, especially if it's Cassia, which is rich in coumarins. Ceylon cinnamon reduces this risk.
Precautions for use
Several studies have confirmed effects on blood sugar, lipids, and antimicrobial activity. Other benefits (digestion, immunity) are known traditionally but less scientifically validated.
What science says
The choice depends on your goal.
For metabolic, digestive, and antioxidant effects, the powder is simple and versatile, while capsules allow for precise dosing. For antibacterial action, diffusing essential oils may be a better choice.
Forms and uses of cinnamon
Yes, if your supplement doesn't target blood sugar, digestion, or immunity, cinnamon can be a good addition. But if you're already taking a metabolic treatment or supplement, it's best to consult a professional to avoid duplication or interactions.
You can, but in cooking the quantity used is small and the wellness effect limited. If you're looking for a measurable impact on digestion, blood sugar, or immunity, it's better to opt for a more targeted approach.