Cinnamon Water Extract
Also known as: Ceylon cinnamon, Cinnamomum cassia, Cassia cinnamon, Cinnamon, Cinnamomum verum
Overview
Cinnamon is a spice derived from the inner bark of *Cinnamomum* trees, primarily *Cinnamomum verum* and *Cinnamomum cassia*. Commonly used in cooking, it also serves as a dietary supplement with potential health benefits. Historically, cinnamon has been utilized for its flavor and various medicinal properties, particularly for managing blood sugar levels and improving lipid profiles. Research indicates moderate support for its efficacy, with systematic reviews and meta-analyses demonstrating positive effects on metabolic health markers. Forms of cinnamon supplements vary, including powder and aqueous extracts.
Benefits
Cinnamon supplementation has been linked to numerous evidence-based benefits: 1) Glycolipid Metabolism - Significant reductions in total cholesterol, LDL cholesterol, and triacylglycerol have been observed in diabetic patients (SMDs ranging from -0.25 to -0.60, *p* < 0.05), along with increases in HDL cholesterol (SMD = 0.57, *p* < 0.05). 2) Blood Pressure - Modest reductions in both systolic (-5.17 mmHg, *p* = 0.01) and diastolic blood pressure (-3.36 mmHg, *p* ≤ 0.001) have been noted, particularly with dosages ≤2 g/day over extended periods. These benefits are most pronounced in diabetic individuals and those with elevated body mass index. While antioxidant and anti-inflammatory properties have been suggested, they require further confirmation through additional research.
How it works
Cinnamon's active components, such as cinnamaldehyde, interact with insulin receptors and may enhance insulin sensitivity and glucose metabolism. This interaction affects metabolic pathways related to lipid and glucose processing, contributing to improved glycolipid profiles and potentially lowering blood pressure. Variations in bioavailability exist depending on the form of supplementation, influencing overall effectiveness.
Side effects
Cinnamon is generally recognized as safe at moderate dosages. Common side effects are rare, typically not exceeding 5%, while gastrointestinal upset or allergic reactions may occur in sensitive individuals (1-5%). Serious side effects are uncommon (<1%). There exists a potential for interactions with diabetes medications, possibly enhancing their effects. Caution is advised in individuals with bleeding disorders due to potential antiplatelet properties. Pregnant or breastfeeding women should consult a healthcare provider before using cinnamon supplements. Overall, safety is maintained when recommended dosages are adhered to.
Dosage
The commonly recommended dosage of cinnamon extract ranges from 1 to 4 grams per day, with 1-2 grams typically considered the minimum effective amount. For metabolic benefits, dosages up to 6 grams per day are generally considered safe, although exceeding this may heighten the risk of adverse effects. It is advisable to consume cinnamon with meals to enhance absorption. Variations in absorption characteristics exist depending on the form in which cinnamon is taken, whether as a powder or aqueous extract.
FAQs
Can I add cinnamon to my food?
Yes, cinnamon can be easily incorporated into various dishes. It's advisable to consult a healthcare provider if using it for therapeutic purposes.
Is cinnamon safe if I'm on diabetes medication?
Cinnamon is generally safe but may enhance the effects of diabetes medications, so monitoring blood sugar levels is important.
When is the best time to take cinnamon?
Cinnamon can be taken any time; however, consuming it with meals may improve its absorption.
How long before I see results from cinnamon supplementation?
Improvements in blood sugar and lipid profiles may be observed within a few weeks of starting supplementation.
Can cinnamon replace my diabetes medication?
Cinnamon should not replace prescribed diabetes medications but can be used as a complementary treatment.
Research Sources
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.960580/full – A meta-analysis of 16 randomized controlled trials (RCTs) involving 1,020 patients found significant improvements in glycolipid metabolism with cinnamon supplementation, emphasizing its effectiveness for managing diabetes.
- https://pubmed.ncbi.nlm.nih.gov/32220351/ – A meta-analysis of 9 RCTs with 641 participants demonstrated modest reductions in both systolic and diastolic blood pressure due to cinnamon supplementation, further supporting its cardiovascular benefits.
- https://www.liebertpub.com/doi/10.1089/jmf.2010.0180 – A systematic review and meta-analysis indicated that cinnamon intake leads to reductions in fasting blood glucose levels, reinforcing its role in diabetes management.
- https://pubmed.ncbi.nlm.nih.gov/32727334/ – This study reviews the impact of cinnamon supplementation on biomarkers of inflammation and oxidative stress, suggesting potential health benefits beyond glycemic control.
- https://www.researchgate.net/publication/343051197_Impact_of_Cinnamon_Supplementation_on_Biomarkers_of_Inflammation_and_Oxidative_Stress_A_Systematic_Review_and_Meta-Analysis_of_Randomized_Controlled_Trials – This systematic review highlights various health benefits associated with cinnamon intake, particularly in reducing inflammation and oxidative stress, along with its metabolic advantages.
Supplements Containing Cinnamon Water Extract
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