cinnamon
Table of Contents
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Cinnamon Supplementation
Differences Between Ceylon and Cassia Cinnamon
- Ceylon Cinnamon (“true” cinnamon):
- Contains low levels of coumarin, making it safer for long-term consumption.
- Cassia Cinnamon (includes Saigon cinnamon):
- Contains higher coumarin levels, which may cause liver damage if consumed in excess.
Potential Benefits of Cinnamon
- Blood Sugar Control: May improve insulin sensitivity and reduce fasting blood sugar.
- Anti-inflammatory Effects: Helps lower inflammation markers.
- Cholesterol Reduction: May reduce LDL cholesterol and triglycerides.
- Antioxidant Properties: Protects cells from oxidative damage.
Recommended Daily Intake
- Ceylon Cinnamon: Up to 1 teaspoon (5 grams) per day.
- Cassia/ Saigon Cinnamon (including Kirkland brand):
- Limit to 1/4 - 1/2 teaspoon daily to avoid excess coumarin.
- Coumarin Tolerable Daily Intake:
- 0.1 mg per kg of body weight.
- Example: A 70 kg (154 lbs) person should not exceed 7 mg coumarin/day.
- Cassia cinnamon can contain 5–12 mg of coumarin per teaspoon.
Using Cinnamon in Your Daily Routine
- Coffee/Espresso:
- Add a pinch of cinnamon to espresso before brewing or to steamed milk for lattes.
- Stir cinnamon into cold brew concentrate for a warm flavor boost.
- Oatmeal and Smoothies:
- Add 1/2 teaspoon to oatmeal or 1/4 teaspoon to smoothies.
- Baking:
- Use cinnamon in flourless brownies, pumpkin bread, or other baked goods.
- Cinnamon Tea:
- Boil a stick of cinnamon for 10 minutes, adding apple cider vinegar for tang.
- Yogurt or Fruit:
- Sprinkle cinnamon on yogurt or fruit (like figs or blueberries).
Precautions
- Medication Interactions: Cinnamon may interact with statins, blood thinners, and diabetes medications.
- Liver Health: Due to coumarin content, Cassia cinnamon should be consumed in moderation, especially if you are on a statin.
- Switching to Ceylon Cinnamon: For regular consumption, Ceylon cinnamon is safer. It can be found online or in specialty stores.
Summary
- If using Kirkland Saigon Cinnamon, limit your intake to 1/4–1/2 teaspoon daily.
- Consider switching to Ceylon cinnamon for safer, long-term use.
- Incorporate cinnamon into coffee, smoothies, oatmeal, and baked goods for added flavor and potential health benefits.
cinnamon.1729078301.txt.gz · Last modified: 2024.10.16 07:31 by Steve Isenberg