Ceylon Cinnamon
Ceylon Cinnamon
Snapshot
Ceylon cinnamon is a sweet, low-coumarin spice rich in antioxidants that supports blood sugar balance, heart health, and inflammation reduction.
What is Ceylon Cinnamon?
Ceylon cinnamon (Cinnamomum verum) is known as “true cinnamon” and is prized for its mild, sweet flavor and potent health benefits. Unlike the more common Cassia cinnamon, Ceylon contains significantly lower levels of coumarin—a compound that can be harmful in high doses—making it a safer option for long-term supplementation.
Where It Comes From
Ceylon cinnamon is native to Sri Lanka and southern parts of India. It is derived from the inner bark of the Ceylon cinnamon tree, which is dried and rolled into delicate quills or ground into powder.
Key Nutrients & Compounds
Ceylon cinnamon contains powerful antioxidants such as cinnamaldehyde, eugenol, and cinnamic acid. These compounds are known for their anti-inflammatory, antimicrobial, and blood sugar-lowering effects. The spice also contains small amounts of manganese, calcium, and iron.
Health Benefits
Ceylon cinnamon may help regulate blood glucose levels by improving insulin sensitivity, making it beneficial for those with prediabetes or type 2 diabetes. It also supports cardiovascular health by reducing LDL cholesterol and triglycerides while maintaining or increasing HDL cholesterol. Additionally, its antioxidant profile combats oxidative stress, which may reduce inflammation and support immune function.
Recommended Dosage
Typical supplemental doses range from 500 mg to 2,000 mg daily. When using ground Ceylon cinnamon in food, 1/2 to 1 teaspoon per day is common. Capsules and extracts provide a more concentrated and standardized intake.
How to Use It
Ceylon cinnamon can be added to smoothies, oatmeal, teas, and baked goods for a sweet, warming flavor. Supplements are available in capsule, powder, or tincture form for more targeted support. Always ensure the label specifies “Ceylon” cinnamon to avoid high-coumarin varieties.
Who Should Use It?
Ideal for individuals looking to support blood sugar regulation, heart health, and inflammation reduction—especially those with metabolic syndrome or at risk of cardiovascular issues. It’s also a valuable antioxidant for general wellness.
Possible Interactions or Cautions
Though Ceylon cinnamon is safer than Cassia, high doses may still cause liver stress or interact with medications for diabetes, blood pressure, or anticoagulation. Consult a healthcare provider if you’re on prescription medications or pregnant.
Final Thoughts
Ceylon cinnamon is a superior spice with a sweeter taste and a safer profile than standard cinnamon. Its ability to regulate blood sugar, support cardiovascular health, and reduce inflammation makes it an excellent natural supplement.
Scientific Studies
Ranasinghe, P., et al. (2012). Effects of Cinnamomum zeylanicum (Ceylon cinnamon) on blood glucose and lipid levels in a diabetes rat model. Phytotherapy Research, 26(3), 392–397. https://doi.org/10.1002/ptr.3598
Khan, A., et al. (2003). Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care, 26(12), 3215–3218. https://doi.org/10.2337/diacare.26.12.3215
Gunawardena, D., et al. (2015). Antidiabetic and antioxidant effects of cinnamon: a review. Evidence-Based Complementary and Alternative Medicine, 2015, 1–12. https://doi.org/10.1155/2015/842320