Cinnamon Supplementation

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

• 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.

• 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

• 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).

• 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.

• 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.