Cinnamon (Cassia/Ceylon)
Cinnamon is a warming spice used for flavor and metabolic support. The important detail: ‘cinnamon’ can mean different species. Cassia cinnamon is more common and typically higher in coumarin, which can be an issue at high daily doses. Ceylon cinnamon (“true” cinnamon) is usually preferred for frequent use when people are using it intentionally for wellness routines.
Key Benefits
- Supports post-meal comfort and digestion (warming spice)
- May support healthy blood sugar response in some people (supportive)
- Adds sweetness-like flavor without sugar, helpful for cravings
- Provides antioxidant compounds through regular food use
Common Issues It May Help With
- Sugar cravings (diet support)
- Blood sugar support (supportive)
- Indigestion
- Cold-feeling digestion (traditional warming support)
How To Use (Simple)
- Culinary: use daily in coffee/tea, oatmeal, yogurt, meats, and baking. For frequent wellness use, choose Ceylon if possible. Supplements: be cautious and check the label for species and dose.
Taste / Notes
Warm, sweet, spicy, aromatic.
Evidence Level
Moderate evidence suggests cinnamon may modestly influence glucose markers in some studies; results vary by species, dose, and individual baseline diet.
Cautions
High daily intake of Cassia cinnamon may increase coumarin exposure (liver stress risk for some). If you have liver disease or take hepatotoxic medications, prefer Ceylon and avoid high-dose supplements. Cinnamon can irritate the mouth in sensitive individuals.
Interactions
May lower blood sugar—monitor if on diabetes medications (especially with supplements) If you have liver disease or take hepatotoxic medications, avoid high-dose Cassia May increase bleeding tendency when stacked with anticoagulants in high supplement doses (use caution)
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