Cinnamon extract contains bioactive compounds like cinnamaldehyde and polyphenols that appear to improve insulin sensitivity and glucose metabolism. By mimicking insulin and enhancing cellular glucose uptake, it may help manage blood sugar levels. Its antioxidant and anti-inflammatory properties could also contribute to mitigating age-related metabolic dysfunction, a key aspect of healthspan.
Verdict
A well-evidenced supplement for supporting healthy blood glucose levels.
HEALTHSPAN IMPACT
Moderate
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$10 - $30
Protocol
- Standardized extracts are often taken at 250-500 mg, one to two times per day with meals.
- For whole powder, doses typically range from 1 to 6 grams daily, split between meals.
- Ceylon ('true') cinnamon is preferred over Cassia cinnamon for long-term supplementation due to lower coumarin content.
Flags
- Cassia cinnamon contains high levels of coumarin, which can be toxic to the liver in large, chronic doses; Ceylon cinnamon is preferred.
- May lower blood sugar; use with caution alongside diabetes medications to avoid hypoglycemia.
- The coumarin in Cassia cinnamon may interact with blood-thinning medications like warfarin.