Cinnamon: Dosage, Benefits, and Contraindications

Dott. Giulio Rossi
Sep 18
3 min read

Slimming, hypoglycemic effects but also possible hepatotoxic effects of cinnamon

Cinnamon is a spice obtained from the dried bark of the Cinnamomum zeylanicum or Cinnamomum verum tree, native to Sri Lanka, widespread in southern India, Brazil, Madagascar and Egypt.

The properties of this spice have been known and used since ancient Egypt and the Romans.

Today, scientific research confirms and denies some of these effects, warning consumers of scams and possible health risks.

In this article, we'll discover the main benefits and contraindications of cinnamon, confirmed by scientific evidence.

Nutritional characteristics

From a nutritional point of view, cinnamon is characterised by a good percentage of fibre: approximately 53g/100g of product, 55g of carbohydrates, 4g of proteins, 1g of fats, for a total of approximately 250kcal.

It contains a wide range of micronutrients: vitamins of the B, C, E, K groups and many mineral salts such as magnesium, calcium, iron, potassium, selenium and zinc.

But above all, “ Cinnamaldehyde ”, the active ingredient responsible for its beneficial effects and for its characteristic scent.

Properties and benefits of cinnamon

1. Blood sugar

Cinnamon is particularly useful in insulin-resistant and diabetic subjects, thanks to its hypoglycemic and insulin-sensitizing properties.

There are 3 mechanisms of action through which cinnamon helps control blood sugar levels:

At intestinal level: it inhibits some enzymes digestive (e.g. maltase ), reducing the rate of glucose absorption and consequently the postprandial peak;
At the cellular level: it increases the expression of Glut-4 , the protein responsible for transporting glucose from the blood to the cells, thus reducing blood sugar levels;
At the receptor level: it improves affinity with insulin receptors , reducing the phenomenon of insulin resistance

2. Effects on cholesterol, triglycerides and blood pressure

Cinnamon can reduce total cholesterol , LDL-C, and triglyceride levels indirectly.

We have already explained in the article on how to reduce cholesterol that reduced stimulation of the hormone insulin reduces the endogenous biosynthesis of cholesterol.

Furthermore, reducing the glycemic load through the use of cinnamon reduces the conversion of glucose into triglycerides in the liver, preventing non-alcoholic fatty liver disease (NAFLD).

A reduction in blood sugar levels combined with a reduction in triglycerides and cholesterol also promote a reduction in blood pressure .

This is why cinnamon finds clinical use in Metabolic Syndrome.

3. Weight loss

Some evidence suggests increased energy expenditure through increased stimulation of UCP1 (also called “thermogenin”), a protein that increases body heat by brown fat cells.

Cinnamaldehyde also appears to increase the protein CPT1A (carnitine-palmitoyl transferase 1A), an enzyme that allows the passage of fatty acids from the cellular cytosol to the mitochondria, where they will be oxidized.

4. Satiety

Cinnamon promotes the feeling of satiety by inhibiting the production of ghrelin, a hormone that stimulates the feeling of hunger.

5. Memory and mood

Cinnamon has also shown a positive effect on memory, attention and mood, thanks to the action of sodium benzoate and manganese present in it.

Contraindications of cinnamon

All that glitters is not gold.

Cinnamon also presents some dangers that it is good to know and avoid:

Coumarin: This hepatotoxic and carcinogenic plant substance ( TDI : Tolerable Daily Intake of 0.5–0.1 mg/kg of body weight) is mainly found in the “ Cinnamomum Cassia” species (native to China). It is therefore very important to avoid purchasing this spice. The choice should be oriented more towards Ceylon cinnamon (coumarin 190 mg/kg) rather than Cassia (700–12230 mg/kg).
Side effects: headache, heartburn, gastrointestinal disturbances in general