How to Pick the Best Cinnamon Extract

I’ll bet you have the answer to insulin resistance— one of our nation’s biggest health problems— in your cupboard right now. It’s cinnamon, and it’s waiting to spice up (and possibly save) your life! For centuries, cinnamon (from the Greek word meaning “sweet wood”) has played an important role in Naturopathic, Chinese, and Ayurvedic medicines as a remedy for nausea, bloating, and other digestive complaints—as well as a means to improve appetite. In the ancient Egyptian empire, true cinnamon— which comes from the inner bark of a tropical evergreen tree—was considered more precious than gold because of its medicinal properties and its warm, sweet flavour.

Research now shows that this lovely spice can be a frontline defence in the prevention and treatment of type II diabetes, and a key player in regulating blood sugar, blood pressure, and lipid (fat) balance. These benefits were discovered accidentally by Richard Anderson, a researcher at the U.S. Department of Agriculture. While looking at the effects that some common foods have on blood sugar, Anderson decided to test apple pie, a favourite that’s traditionally spiced with cinnamon. He was expecting its glycemic index to be through the roof, but it wasn’t. It turns out that cinnamon both mimics and accentuates the effects of insulin, which means it can kick-start your cells into managing glucose more effectively.

Why (and How) It Works?

Cinnamon reduces the insulin resistance of fat cells by making their insulin receptors more responsive— which, in turn, makes the cells better able to absorb and use glucose. The result is lower blood glucose levels and higher energy. In research published in the December 2003 issue of Diabetes Care, 60 volunteers with type II diabetes were given 1, 3, or 6 grams of cinnamon powder (or placebo) in capsules after meals each day for 40 days. Within weeks, the blood sugar levels of volunteers who received cinnamon were an average of 20 percent lower than were those of volunteers in the placebo group. Some members of the cinnamon groups even achieved normal levels! Researchers also found that participants’ blood sugar levels began creeping up again after they stopped taking the cinnamon— a sign that the results were no fluke.

In another study, published in the August 2001 issue of the Journal of the American College of Nutrition, a bioactive polymer in cinnamon was shown to stimulate glucose uptake and glycogen synthesis to a level comparable to that achieved by insulin. These benefits are especially important if you are diabetic, pre-diabetic, or suffer from impaired insulin function because these conditions put you at higher risk of developing other chronic conditions, including heart disease.

Recommended Intake

As tempting as it may be, don’t load up on cinnamon buns or apple pie. The cinnamon in them may be good for you, but those goodies contain too much fat and sugar—two things you don’t need if you have problems with your blood sugar. Instead, add cinnamon to healthy foods—such as oatmeal, sauces, seasonings, cappuccino, and chai tea—and take a supplement made from a water-soluble extract. Although it’s possible to eat enough cinnamon only through your diet to control blood glucose and lipid levels, it’s not something that I recommend for several reasons. First, it’s difficult to consistently eat the amount of cinnamon (1 gram a day) that research has shown to be most beneficial. Second, the fat-soluble components of regular cinnamon can be toxic if consumed at high levels for long periods of time. Finally, because cinnamon products used in food can vary in the strength of their composition, there’s no guarantee they will have a consistent effect on your blood sugar. That’s why you’ll get the best therapeutic value from a combination of dietary and supplemental cinnamon.

I recommend one 250 mg capsule two times daily, at 12-hour intervals. If you’re diabetic, continue monitoring your glucose levels regularly. Over time—and under the direction of your physician—you may be able to cut back on, or even eliminate, your medications as you add cinnamon extract to your other smart lifestyle and dietary habits. You can do it—others have so make a commitment to be sugar-stable and drug- and disease-free. Within a few weeks to a few months, you should experience an increase in energy levels and a decrease in carbohydrate cravings.

Re-printed with permission from January 2007 edition of Naturally Well Today, Vol 4 No. 7