Spice
Cinnamon
7/10 Moderate evidence
Bark spice with documented effects on blood glucose, lipid profile, and vascular inflammation; choose Ceylon over Cassia for lower coumarin.
Active compounds
-
Cinnamaldehyde
Improves insulin signaling; reduces postprandial inflammation and CRP
Helps with
Practical tips
- Preparation
- Add to oatmeal, coffee, yogurt, or roasted vegetables
- Recommended amount
- 1/2 to 1 teaspoon daily
- Absorption
- Ceylon ('true') cinnamon is preferred for daily use; Cassia is much higher in coumarin
- Cautions
- Cassia cinnamon at high doses may stress the liver; can interact with diabetes medications