Cinnamon

Useful for modest blood-sugar support, but not a substitute for diet, exercise, or diabetes medication.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Meta-analyses show small-to-moderate improvements in fasting glucose and related metabolic markers, especially in people with poor baseline control. Cassia and Ceylon cinnamon differ meaningfully in coumarin content.

• May modestly lower fasting glucose
• Provides insulin-sensitizing polyphenols
• Easy to use as a food-first intervention

Common supplemental use ranges from 1-6 g/day of powder or 250-500 mg/day of extract.

• Heartburn
• Liver concern with high-coumarin cassia
• Hypoglycemia when stacked with medication

Cassia cinnamon can be high in coumarin, which may stress the liver at chronic high doses. Monitor if using diabetes medication.

Effects are modest and depend on dose, baseline glucose status, and the specific cinnamon species used.

• Weight loss35
• Longevity30
• Recovery15