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====== Cinnamon Supplementation ======

==== Differences Between Ceylon, Cassia and other types of Cinnamon ====
//Except for Ceylon Cinnamon, the other types all contain higher coumarin levels which may cause liver damage if consumed in excess.//
  * **Ceylon Cinnamon** ("true" cinnamon): 
    * Contains **low levels of coumarin**, making it safer for long-term consumption.
    * Contains typically .0004g coumarin per teaspoon  
  * **Cassia Cinnamon** (Chinese cinnamon) 
    * Contains 5–12 mg of coumarin per teaspoon
  * **Saigon Cinnamon** (Vietnamese cinnamon, sold by Costco Kirkland) 
    * contains 8-12 mg per teaspoon
  * **Korintje cinnamon** (Indonesian cinnamon) 
    * contains 2-8 mg per teaspoon

==== 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. 
    * Examples: 
      * A 50 kg (110 lbs) person should not exceed 5 mg coumarin/day
      * A 70 kg (154 lbs) person should not exceed 7 mg coumarin/day.  
      * A 90 kg (198 lbs) person should not exceed 9 mg coumarin/day

==== 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.