Cinnamon: Know About the Health Benefits, Side Effects and Doses

Cinnamon
Editor's Note: This article has been recently updated with latest information and research studies.
 

What is Cinnamon?

Cinnamon is a spice that consists of the inner bark from the wild trees in the genus Cinnamomum. It is collected after peeling the bark of a tree and then the inner layer is scrapped off and left to dry. After drying it gets curled up into thin, long scrolls and then it is divided up into 5 to 10 cm long sections, later it is sold in the market. It is used in culinary dishes of many countries. Many studies have shown that it helps to maintain blood sugar as well as reduce* LDL cholesterol levels. The characteristic aroma and flavor comes from a compound in the essential oil of the bark known as cinnamonaldehyde.

Where Does Cinnamon Come from?

Cinnamon is found in many countries such as Northern India, Brazil, Egypt, Sri Lanka, Ethiopia, Vietnam, Indonesia, China and Arabia.

What are its Possible Health Benefits?

Cinnamon is used in cooking and it is also thought to provide some health benefits. The natural sweet taste may help some individuals reduce* their sugar consumption. It has been used in traditional Chinese medicine for nausea, colds, painful menstrual periods, flatulence and diarrhea. It is also used in chai tea as an ingredient and is known for its anti – diabetic effects by slowing down the absorption of glucose in the intestine to prevent insulin spikes.

Use of Cinnamon for Bodybuilding

The blood sugar benefits of cinnamon that assist with diabetics are also great for bodybuilding and fitness. It regulates blood sugar and prevents weight gain. It promotes* feelings of vitality and energy. It provides* a sustained flow of energy by the reduction* in blood glucose spikes.

What are The Potential Side Effects of Cinnamon?

Very high quantities of cinnamon can be toxic because of a toxic compound coumarin that is present in this spice. Don’t try to consume it in excessive amounts. It is generally safe for most individuals if it is taken up to 6gms daily.

Recommended Doses and Timing for Cinnamon

The suitable dose of cinnamon depends on various factors such as a person’s health and age. You can take 1 to 6g of pure cinnamon daily without any adverse effects. Cassia type must be avoided because some people can get some toxic effects by taking the doses as low as 5g and instead of this the true type is used for supplementation.

Cinnamon Supplements

Cinnamon comes in the form of capsule as an extract and you can get its pure form from the supermarket. Some carbohydrate products also contain cinnamon to improve* absorption.

Conclusion

Cinnamon tea is also effective as it regulates blood sugar levels. Cinnamon bark also contains ingredients known as tannins that might help in the healing* of wounds by acting as an astringent. There are different types of cinnamon and sometimes cinnamon spice purchased in food stores contains a combination of these different types.

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